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  1. #1
    Banned metallick's Avatar
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    How much does the OHP target chest?

    I've always done seated DB Presses for shoulders so I don't know too much on the barbell presses. I see OHP prescribed on most full body programs where it rotates with the flat press or some other sort of horizontal push. Gym is closed at my area rn so can someone tell me? :/
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by metallick View Post
    I've always done seated DB Presses for shoulders so I don't know too much on the barbell presses. I see OHP prescribed on most full body programs where it rotates with the flat press or some other sort of horizontal push. Gym is closed at my area rn so can someone tell me? :/
    OHP targets chest very little. The pec helps stabilize the shoulder, but doesn't get enough activation in OHP for that to be considered a pec movement.
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    Depends on how shetty your form is when you are sitting down.

    The worse the form the more chest is probably gonna be used. Since you have a support behind you when sitting (I’m assuming) you will literally bend your back into a C and slide your butt forward to basically do an Incline Bench. This is gonna hit your chest a lot more. The flatter (more horizontal) you get the more the chest is used.

    If you are sitting perfectly upright then your chest will have very minimal engagement (an insignificant amount). Same for standing. The chest has very little engagement in a vertical movement like the overhead barbell or dumbbell press IF you are doing it without snapping your back in half.

    BUT, this does not go the other way around. The shoulder is engaged in every pushing exercise including bench press. Technically you could completely get rid of overhead press and do more bench and probably end up with similar shoulder progression (the strength adaptations wouldn’t be the same though).
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    About 1/3 to half the amount a comparable bench press would. That is to say, it isn’t ideal.

    Reverse grip bench would be better for trying to really hit the upper chest.
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    The reason I made this post is that I'm looking to hop on Fierce 5 after realizing I didn't increase my bench the past year and still have noobish numbers. Would you guys suggest adding in any chest isolations on the day you OHP? Or just keep the program as is? With Workouts A and B rotating, I figured there's gonna be weeks where you bench/do chest once.

    I kinda did a brosplit for a while before doing Upper/Lower routines. I kept spinning my wheels changing up my routine almost weekly and I just deeply need some structure to my workouts.

    EDIT: I do like the Beginning Powerbuilding Routine on the Workout forums but I hate the 5+ 4 3 2 1 setup and would much rather just do straight sets of 6 or whatever for squats and deads
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    OHP hits the upper chest, a little bit of lower.

    If you want more chest focus, do chest exercises. But OHP does contribute to chest development.
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    The more tspine extention you have (aka the lay back) in the press the more chest you get in the lift.

    Side note: F5 is setup fine for chest gains.
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    How you do them will be a big factor.
    DB presses slightly leaning back and DB's traveling in an arc to say front of head making sure you squeeze the upper arms/chest as the DB's come together will hit some upper chest but primary movers would be the delts and triceps.
    You would really need to focus on the squeeze instead of just moving weight.
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  9. #9
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    Metallic, when in doubt, it is easy to find out. Pick slightly lighter weight and go with high reps, like 20 or 30 reps. You will be hit with massive lactic burn. Burn will tell you which muscles are activated, there will be no doubt. If it hits the wrong muscles, then your form is out of whack, might even be a hint to what exactly you do wrong. Thank me later. Well, I can tell you right now, if your pecs are burning from OHP then this isn't OP anymore, you are inclined way too far back and it is in fact an incline press.
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