Over Head Press
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Let's see /fit/ OHP stats
State:
-What weight you started at
-current weight you use
-and how long it took to get there.
>>36901221
>Started with the bar
>Got up to 145 for 5
>Severed my AC ligament and lost all of my upper body/back strength
>Started again with the bar
>Up to 170 for 5
Just keep at it, bros. You can carry that weight.
>>36901221
>OH Press
>not The Press
Disclaimer: I was The Pressing 1pl8 but fucked my shit up so I started from scratch
>>36901250
nice, how long did it take you to get from the bar to 145?
>>36901221
95 5x5
just started ohp
I just started really focusing on the lift about 2 weeks ago. Already from 140 1rm to 170.
I've been stuck at 70 for what feels like weeks now. Can't even do 5x5. Any other exercises I can do to get my OHP up? It's embarrassing.
What this shit is the form supposed to be like?
I do pic related.
>>36901272
To get from the bar to 145 took about a year?
After the injury, I went from 45 to 85, gave up due to pain/constant deloading. Tried again a few months later, went from 65 to 115, gave up due to pain/constant deloading.
Started again last October from 85, so it's taken about 6 months to get to 170.
>>36901270
We're all gonna make it, brah.
I used to OHP 95x4 when I started
Now I OHP 135x4, which I think is great since I weigh 135 and am 5'8
>>36901280
good work anon
I can't remember where I started (close to the bar I'm sure), but at 170lbs I can do 140x4 which I think is pretty good...
>>36901221
>Started at 60
>Currently 120
>8 months
>>36901270
>>not The Press
/fit/ is the ONLY place I see this stupid fucking meme in use. If you're trying to make fun of someone, it's only yourselves at this point.
>>36901310
nice, hopefully it goes smoother for you from now on
>>36901360
It's not a meme brah
>>36901295
Then you're doing it right. If, when you graduate up to 1pl8, you don't know how to safely maneuver the bar from the floor to your neck, then just use the squat rack.
>>36901375
Don't call me brah. I'm not your brah.
>>36901396
It's not a meme u homo
>>36901295
There's much more than the pic.
SS has actually a great description of the form you're supposed to use.
Things I can remember on top of my head:
1. Elbows vertically aligned with shoulders.
2. Your forearm must be vertically straight.
3. Barely bend your knees as you begin the motion.
4. Tilt your head backwards and move your torso slightly forward, so that bar can have a straight vertical path.
5. As the bar passes your forehead, tilt head forward, arms straight, and (surprise) have the bar over your head.
6. Keep lower back straight through entire ordeal.
7. Squeeze your glutes! This helps balance very well. It is not something that is easy to remember or do, but you definitely feel it just right you do it.
How do you make progress on the press? How many times per week?
- can't remember
- last time I bothered to do OHP I did 75kg for 5x5
- dunno, lifting a few years now though
what helped me progress was heavy singles/doubles and backoff sets, plus the 3 Press Fixes that Justin does
I weigh 80kg and I press 40 kg for 3x8
>>36901385
do you clean it? cause that's what i do
>>36901221
> Started around 95 lbs
> Currently at 165x3, 185 for a really shaky 1
Feel like I might be able to push press 225 before the year is out. OHP is my best lift though.
>>36901443
I have this question with bench too,
Pretend you have a bar in your hands to OHP. Are your elbows angled in front of you, or are they pointing to your left and right? The second way seems to stress my elbows more
>>36901517
nice, how long did that take you?
>>36901221
Started with 85lbs for like 6 reps. Now do 190 for 5. Dicked around for a long time and could be higher but it took like 4 years
>30kg
>50kg - 2months
>>36901530
I've been lifting for ~ 3 years, but didn't really do OHP with a bar for first 2 years. The progression from 95 to 165 happened in about 9 months give or take, but I was doing DB OHP before that.
>>36901452
>How do you make progress on the press
5lb increments
>>36901221
>-What weight you started at
95lbs? Maybe
>-current weight you use
240x1. 225x3. 205x5. Those are my best
>-and how long it took to get there.
Been lifting seriously for 3 years. Spent 1 year before that only. Benching and curling 3x a week. Then 8 months basically following no routine
40kg 3x5
100kg 6x2
2 years
>>36901270
what app is this?
I don't do OHP :\
What day should I incorporate it on? What muscles does it hit?
>>36901612
Holy shit are you me, that's exactly what I did
>>36901760
>>36901760
push day.
shoulders. r u fukn srs m80
65lbs 3x5 starting
135lbs 5x5 now
not sure how long, there have been injury gaps, oh shit I need to train for a marathon let me take 4 months off gaps, and a few others.
>>36901691
Stronglifts
It will charge you $10 for the plate calculator functionality but you can just download the Plater app for that. The important parts are free tho
130x5
probably couldnt get 135 once.
started at 65 9 mos or so
>>36901857
yeah breh. I shall incorporate it. I look bretty good already but wouldn't mind cannonball delts.
>>36901221
My best set right now is 155x3, but I want to reach 225x5 within the next year or so
>>36901221
>OHP 245 for a single
Come at me cunts
>Then
I The Pressed 115 at 143lbs.
>Now
I The Press 170 at 167lbs.
4 months that I trained this movement.
>>36901899
It's time for heavy singles.
Do as many as you can manage (work to 10) and finish off with 75% 1rm for 3x10.
>Then: 45
>Now: 85
8 months in.
I cant progress on it for some reason. I started at 45lbs but 60lbs feels like 3 plates. Seen people do that bounce to get it up but fuck I want to push it up not bounce it up.
>>36902562
In lbs I should clarify.
>>36901529
Read the book, it talks about it. Or watch rippetoes video on art of manliness channel on youtube.
Elbows are bent down (he says 70 degrees but I do 45), back arched and shoulder blades contracted. The elbows are bent so you avoid impingement on the tendons in the shoulder.
Can anyone point me to some good form videos or something for dumbbell OHP? Any tips?
>>36902576
I'm >>36902477 and do not bounce. If I bounced it would be way higher.
>>36901221
>Started with the bar
>Now 105lbs for 5 reps
>Started on march the 30th, so about a month
>>36902662
I guess its normal to progress that slow. It did take like 3 weeks to go up 15lbs sitting down I can do more weight but I feel standing is definitely harder so Im sticking to that.
>>36902740
And I do that little push when its at the top and that really fucking kills me.
>>36902747
It sounds like your traps are under-developed for the shrug.
I did seated The Press for a while and it helped me get better at the standing variation.
When you start out, do as many sets of 5 as you can and do some burnout sets of 10 at a lower weight afterwards.
5 is a great rep range to hit the intermediate between the two training focuses.
There are two things to train
>CNS efficiency
>actual muscle growth
CNS efficiency comes from you body learning to use all muscles with maximum effort. It improves your ability to reach your upper limit.
Muscle growth focuses on improving your upper limit.
>once your actual max starts plateauing you need to switch to high volume sets to increase growth. After that, go to low volume to increase efficiency.
>>36901292
Try doing some isolations on top of OHP. Do front lifts, side lifts, and bent over lateral raises. Deltoids can be a bitch to get muscly, sometimes you need to goose it.
I'm 262 lbs, powerlifter for 2 years now.
My last set on Wednesday was:
Overhead Press 5x3 210
Strict Press 1xF 180 (6)
My best press to date is 1 single at 250 lbs. For comparison, my best Bench Press single in competition is 335.
I was stuck for a long time around 150 before trying Bill Starr's Press routine, worked into my Texas Method light day. 5 sets of 3 reps, and then back off work. I use Rippetoe's hip rebound style for the main sets and then a strict, no rebound, style for the backoffs.
>>36902911
I seeeeee famalam. I'll get started on seated on monday thanks for the advice.
>>36901270
>talking shit about the name of the lift
>90 fucking pounds
>>36902562
>>36902578
Keep going anon, I believe in you. It feels so good the first time you throw 25's on, I know you can get there in no time.
>>36901292
Handstand pushups
I use dumbells OP. 30kg DBs-60 kilo total, just under 135 pounds. Hit it for one rep last week, felt good last night, went for a triple, got two reps in and failed the third.
How much should i be able to press with a barbell instead guys?
>inb4 dont be a gaycunt and just try it
>>36903697
They're different enough movements that there's really no consistent carryover between the two.
Started with like 65, am now at 105 after just under 4 months
idk if this is good but I'm doin my best :^)
>>36901221
>started bar
>OHP LMAO1pl8
>6weeks
after doing the bounce which feels like i'm just pushing my quads forward and not bending my knees ive been increasing 5 pounds on my ohp each week
>>36901221
Strict press was stalling around 185- 190, so I started push pressing this week, just put up 195 for two sets of doubles this afternoon and then 135 for 5x5. Think I'll stick with this for a while until I stall, then go back to strict press and see if the gainz carry over. Been lifting for a few years, I should be a lot stronger but I keep hurting myself :(
>>36901360
>not aware of the The Press antimeme
Do you even meme?
Quick q: if I lean back a little bit (not much) in the starting movement it feels like I offload a bit to the chest muscles for those first 10-20 cm if the path. It makes a 10kg difference for me when doing 5x3 (40kg vs 50kg). Is it bad form?
145 lb x3
140 lb x 5
weighing 159lbs
started around a year ago ish.
started from maybe 40kg
now pr is 2x80kg after 2 years at 71kg here is an old vid of me doing 70 at 70kg bw
>>36903330
>call it by its proper name
>talking shit
Way to show ignorance
>>36901221
78 kg
60kg/132lbs Press for 6 just this morning
Can do 140 for 2-3
>>36901221
By the way, does anyone else just power clean the bar from a shrug position onto his palms and then to the neck?
I don't know if I should stop doing that because it seems heavy on shoulder joints and my wrists in the case of fucking up.
>>36904245
no, not bad form, a litt backward lean is alright so long as you get under the bar when it clears your head and you bend only in the thoracic spine (for safety).
>>36904245
Do it strict, it's probably a bad habit to lean back because you can't control it and it's not good for your spine either
>>36905074
thats because you dont know how to power clean
>>36904578
why does that clown have its dick in your face?
>>36901221
>What weight you started at
12 kg I think
>current weight you use
60 kg, almost 1xBW
>and how long it took to get there.
One year, I work slow.
the pressing 1pl8 for 5 at 142lbs body weight, i don't know if it's good or bad, still on a cut so i dont know if i can do any better
max weight i did for 1 rep was bit more than my bodyweight
>>36905087
I know I just said it to get the idea across.
Should I just learn to clean it onto my collar bones?
>>36901295
>I do pic related.
You don't lock it out?
>>36905090
Also, I strict press and pick the bar from the floor each set.
>Started around 30-40kg
>Current RM1 130kg
>Took me around 6 years
>>36904245
same question
>>36903697
probably 50kg with bad form if you don't regularly switch between them but you should quickly be able to work up to 55kg ish for reps when you get your form sorted. standing OHP is different from seated DB press, it uses your core more.
>>36904245
that's pretty normal when you go heavy, i've never seen anyone do over 60kg without leaning back a bit. i guess just don't lean when you're doing 75% 1RM and below though
>>36905100
lol asking me that dont even lift how to power clean
