What are good for increasing overhead press

[Thebritishwolf]

Just wondering what you guys
What is good to increase over head press
Im currently 14 77kg at 16-17% body fat
And can overhead press 52kg any tips to lift more? thanks

[bloho]

Just wondering what you guys
What is good to increase over head press
Im currently 14 77kg at 16-17% body fat
And can overhead press 52kg any tips to lift more? thanks

yes




keep lifting


then lift a little more
then a little more
then a lot more



booooooooooooom

[musclehead09]

Hit OHP twice a week if you want to focus on it. I usually hit The actual OHP as a primary movement in one session and then I sometimes hit a variation in another session (DB, Machine, etc). But I would suggest actually hitting it twice a week if you want to bring it up quick.

[molemanjake]

Overhead press more

[blindsideflank]

Overhead press more

Disagree. Train upper back more and squat heavy.

[Benjinkan]

Z-press

[DCSpartan]

Disagree. Train upper back more and squat heavy.

How does squatting more increase one's pressing power? Asking for a friend.

[blindsideflank]

How does squatting more increase one's pressing power? Asking for a friend.

Well I’m not sure what OHP really is but I’m assuming it’s a standing press over your head. Whether you use some leg drive or you lean back for some pop or you are strict, squats will strengthen your base. Locking out heavy weights above your head can really push the limits of strength in your trunk.
I guessed, based on his stats that he would probably require strength gains throughout his body and squats will hit this. Obviously he must press too but I’d bet that any pressing plus squats once a week will see better results than OHP 2x a week.

[BenMcLeodNZ]

Arnold Press

[GunplayRohaan]

Disagree. Train upper back more and squat heavy.

I agree with you, ever since i started training my upper back, specifically my trap and neck, my OHP shot up from 60 kilos for 3 reps to 72 kilos for 3 reps.

Also OP, by 14, do you mean you're 14 years old? those are some wild stats for someone your age, good job

[utfootball4]

Press more by pressing more...

1: Incline press
2: Pause overhead press
3: Bh neck press or bradford press
4: Push press
5: Swissbar overhead press
6: Facepull and IYT (for shoulder health)

1-3 power off the chest
4-5 lockout power

[JansenStrength]

Thebritishwolf,

At your current level of strength any sort of simple routine would work just fine. If you are looking for a cookie-cutter program then you could do a lot worse than something like 5/3/1 or simple linear periodization.

[Nubygaines]

Increase your squat and start doing LTE

[GreyAndMild]

Depends where your weakness is.

Z-press has been mentioned and is good for increasing core strength, if you feel unstable when the weight gets higher it's your core letting you down.

If you struggle to lift off your upper chest then some incline bench or paused OHP will help.

If you struggle to lock out then work more tricep isolation.

Good lats are also useful to control the descent and stay in a good position throughout the lift, this also applies to bench.