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  1. #1
    Registered User BigPapi215's Avatar
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    What is a good number for overhead pressing?

    I am doing 135lbs (61kg) overhead presses, but I have no way of knowing where that number stands. I know that OHP is supposed to be our weakest lifts comparatively, but in both gyms I go to, nobody is doing anything over like 90, so I have no way of knowing where my OHP stands. I'm not a powerlifter or anything, so I dont expect 135 to be strong, I'd just want to know how far I have before I hit above average.
    Last edited by BigPapi215; 11-05-2019 at 01:46 PM.
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    Bout 350
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    My pr was 115 but I was at a higher weight around 125-130lbs
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    Moderator SuffolkPunch's Avatar
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    Look at exrx strength standards - these tables are based on athletes in particular bodyweight ranges.
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    my non-edited 'before'pic etet1919's Avatar
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    I have noticed different strength level standards sites have varying guidelines...especially with the main lifts. One even has an "exceptional" category, between advanced and elite lol.

    But if exrx is the recommended across-the-board standard, then I can stop worrying about by shoulder! Thanks!
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    Depends. I see guys in my gym do OHP with the barbell a lot heavier than me. But they do them in the front and with half reps which is a lot easier.
    Full rom is where it's at.

    Try doing them behind the neck (if your shoulder mobility lets you), all the way down until it reaches the bottom of your neck.

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  7. #7
    Moderator SuffolkPunch's Avatar
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    Originally Posted by etet1919 View Post
    I have noticed different strength level standards sites have varying guidelines...especially with the main lifts. One even has an "exceptional" category, between advanced and elite lol.

    But if exrx is the recommended across-the-board standard, then I can stop worrying about by shoulder! Thanks!
    Well - they are only averages for athletes (which is already a specific subcategory of the lifting population). There's a lot of variation - and if you change up exercises frequently, you don't build up the same level of neural efficiency. IME, overhead pressing strength is highly dependent on neural efficiency and drop off rapidly if you stop doing heavy reps.

    Long story short - strength is a useful guideline for muscle development but only if you stick to the same lift for a good length of time.
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    Registered User air2fakie's Avatar
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    Generally, a few lbs more than whatever you did last week is a good number.
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    the number that is higher than a month ago
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    Registered User BigPapi215's Avatar
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    Originally Posted by SuffolkPunch View Post
    Look at exrx strength standards - these tables are based on athletes in particular bodyweight ranges.
    I didn't know strength standard websites existed. That's helpful. Thanks.
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    I consider bodyweight to be the gold standard for OHP.

    Similarly, these thresholds are what I consider to be truly “strong”:

    OHP - 1x bodyweight
    Bench - 1.5x bodyweight
    Squat - 2x bodyweight
    Deadlift - 2.5x bodyweight
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    As the meme goes, 1 plate for OHP is good.
    1 plate OHP
    2 plate bench
    3 plate squat
    4 plate deadlift

    Personally, I think doing more weight, reps or both compared to last time is the only good number.
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    Good compared to what and whom?


    There's always people weaker and stronger.

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    Registered User paulinkansas's Avatar
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    I did 4 sets of 16 reps with a 35 lb db in each hand yesterday. I don't know if that's average for someone that's been lifting for 14 months, 52 years old, male, and is overweight at 225 lbs.

    The next shoulder workout is shooting for 4 sets of 17 reps with a 35 lb db.

    I had to reset my progression back to 4 sets of 12 when I failed 4 sets of 16. Same weight.
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  15. #15
    Registered User paulinkansas's Avatar
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    Originally Posted by BigPapi215 View Post
    I am doing 135lbs (61kg) overhead presses, but I have no way of knowing where that number stands. I know that OHP is supposed to be our weakest lifts comparatively, but in both gyms I go to, nobody is doing anything over like 90, so I have no way of knowing where my OHP stands. I'm not a powerlifter or anything, so I dont expect 135 to be strong, I'd just want to know how far I have before I hit above average.
    I went to college with a student population of about 20,000. I've seen enough. If you are OHP 135, you'd be in the upper 5% of all the persons I've seen in a gym. That's my two cents. Other peoples opinions will vary.
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    Originally Posted by BigPapi215 View Post
    I didn't know strength standard websites existed. That's helpful. Thanks.
    It actually sucks because all the newbie twinks use that kind of thing, so drop the average numbers down. By the time you've been working out enough to be really strong you stop caring so much about that kind of thing.
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    A bodyweight strict press overhead is when you hit the rank of strong in my opinion.
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  18. #18
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    Some good comments here. Really it doesn't matter what you lift, progress is more important. On that note, I say 135 is a very respectable weight. I have seen people pressing two plates for a rep or two, but rarely I see anyone doing over one plate in a good form and with any kind of meaningful number of reps. Apart from one huge fella nobody to be exact. Back-in-the-gym-bro said it well, it matters how deep down and trajectory, it also matters seated or standing.
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    however much your mom weighs OP
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    Originally Posted by paulinkansas View Post
    I went to college with a student population of about 20,000. I've seen enough. If you are OHP 135, you'd be in the upper 5% of all the persons I've seen in a gym. That's my two cents. Other peoples opinions will vary.
    Idk bout that I am a 120-100 lb female and reached 115 and my lifts are nothing impressive
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    'bout 500

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    Originally Posted by keyboardworkout View Post
    'bout 500

    I don't recommend wearing that leotard to the gym unless you are pressing about 350 or more. But crazy how easy that looked for him to clean as well as press. Probably had another 10+ kg in him.
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  23. #23
    Registered User BigPapi215's Avatar
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    Some variables because you guys have mentioned a couple already and i forgot to give them in the original post.

    My weight: 240
    My height: 6'3
    Ability: 4 sets of 5 reps at 135, Standing & to the front.
    That's well below bodyweight, which was mentioned a few times, so I guess i have some work to do?

    Thanks.
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    Registered User BigPapi215's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    I don't recommend wearing that leotard to the gym unless you are pressing about 350 or more. But crazy how easy that looked for him to clean as well as press. Probably had another 10+ kg in him.
    Idk man, that was a pretty sweet leotard. Might have to search amazon.
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