What is the best way to get strong in ohp?
What's an OHP?
Don't you mean TP?
>>36945659
Training OHP
>>36945683
/thread
>>36945659
Keep ohping until you are better at it
Literally, pick heavy things up and put them down for a reasonable period of time
>>36945659
Increasing 1kg instead of 2kg
Adding heavy lateral raises (thumbs higher than pinky) to your routine if you bench more/as much as you ohp
Adding push presses to your routine
Adding weighted dips, specially if you don't bench more/as much as you ohp
Doing the hip thrust at the start (pic related) https://www.youtube.com/watch?v=CnBmiBqp-AI
Making sure your glutes and core are tight https://www.youtube.com/watch?v=E7fB1RFStEM
Presenting your chest to the ceiling at the start (either hinging at the hip or at the lower back)
Using a narrower grip https://www.youtube.com/watch?v=sqKhLR1zRaU
>>36945659
By pressing a lot.
>>36945659
Doing a lot of presses (many sets), often (more than twice a week).
Barbell presses, dumbell presses, one arm dumbell presses
>>36946317
>Adding heavy lateral raises (thumbs higher than pinky) to your routine if you bench more/as much as you ohp
Everyone should bench more than they press...
>>36947352
Probably meant in terms of volume rather than weight
>>36946317
>Using a narrower grip
Yes and no. Don't go too narrow.
Guys, my OHP right now is 75kg @ 77kg BW.
I don't bench but I OHP 3x week and lateral raises 2-3x week. Light and strict for 4x15.
It's magic.
>>36947356
Ah, okay, thanks.
>>36947374
>Yes and no. Don't go too narrow.
Literally watch the video, no one is telling you to go as narrow as possible.
>>36947424
The video is kinda wrong though.
You don't need the bar right above the elbow, bent wrists are fine.
You also don't need to have the forearms perpendicular to the floor, some strong pressers have them at a (slight) angle.
In the end, you just need to try it all out and see what works best for you.
>>36946317
Trappy, explain how this doesn't lead to back snap city?
>>36947451
>video talks about min-maxing the efficiency of the lift
>anon argues that those things are not needed
No one is saying they're "needed" mate.
>>36947488
triggered
>>36947488
It's implied that they're needed for a best performance lift.
And that's just not true.
>>36945659
Sit down on the floor, extend your feet, press. It's hard as fuck. Harder than normal sitting OHP. It trains your core like no other press.
>>36947519
No, it's implied they are useful for maximum performance.
And that's true.
Keep in mind just because someone who's very strong can lift it with non-min-maxed form doesn't mean that's their maximum performance.
>>36947514
Reddit please.
>>36946317
>thumbs higher than pinky
what the fuck does this mean
>>36947719
don't internally rotate shoulders, so you don't fuck them up
>>36947692
these "rules" should only be tried to see if they help, not adhered to.
>>36947519
Not putting the bar above your wrists is just thinking yourself m8
>>36947751
>is just thinking yourself m8
>thinking yourself
wat
>>36947736
>these "rules" should only be tried to see if they help, not adhered to.
Thanks captain obvious.
>>36947871
You'd be surprised how many people adhere to these kinds of rules (Rippetoe tards anyone?).
It's also "obvious" that lats don't really help for benching and pressing, yet many people believe so.
>>36947895
>rippetoe tards
Please stop posting.
>>36947916
>blatant shitposting
Please stop posting.
>>36947928
no u first
>>36946317
>hip thrust to activate pecs
>activate chest in a shoulder excercise
gee I hope you enjoy cheating yourself out of your shoulder gains
>>36947769
*gimping
My shitposting has gone mobile but the keyboard thinks it knows more about lifting than I do.
>>36947944
The clavicular chest is one of the strongest shoulder flexors mate. You'll be using it regardless of what you do.
>>36947944
>using more muscles to lift more weight is bad
Yeah compounds lifts really are cheating.
>>36947958
just look up some strong overhead presses on youtube, and you'll see that many won't have the bar directly above the wrist.
>>36946317
aren't you a fucking stick figure faggot tranny. stop giving shit advice you mentally ill freak
>>36948002
Because most are olympic weightlifters and press from the racking position.
Doesn't mean it's the best way of doing it though.
>>36947987
better do cheat curls, more muscles amirite.
better do jerks instead of ohp, more weight more muscles amirite.
>>36948023
Not just the oly lifters.
Just look it up on youtube, mate.
>>36948026
>better do cheat curls, more muscles amirite.
Cheat curls are used all the time mate, what are you on about.
>better do jerks instead of ohp, more weight more muscles amirite.
Different exercise. You should've said push press instead.
In any case, there's nothing wrong with jerks either.
>>36947987
Reading comprehension: F
You get enough of a chest workout with bench, even dips, no need to reduce the shoulder part of the only exercise that trains your shoulders.
>>36947959
But it will be used a lot less if you don't hip thrust and develop much bigger shoulders. Otherwise you might as well just do clean&jerk if you love compounds that much.
>>36948059
>Different exercise
that's the point, you dummy.
if you use your legs at the start, you'll use your shoulders, it's a different exercise.
rip your shoulder gains
>>36948091
you'll use your shoulders less*
>>36948081
>>36948091
You're not reducing the shoulder part though. Your shoulders are still working their max. You're just allowing yourself to lift heavier for more gains.
>>36945659
Doing ohp.
>>36948110
>allowing yourself to lift heavier
Dude it's not about what you allow yourself but about how strong you are. If you can't lift it up straight from resting position with hip thrusting or pushing with your legs, you simply don't have enough strength in your shoulders. You are cheating yourself out of the first segment of the mention by using stronger muscles to accelerate the weight.
>>36948081
Deltoids are still the limiting muscles (for shoulder flexion/abduction) even if you increase the contribution of the chest to the press.
Allowing your chest to contribute more will only be a benefit, as you'll be able to press heavier weights and keep continuously applying progressive overload to the shoulder muscles.
Your shoulders will not be working less, they will still be the limiting factor (for shoulder flexion/abduction).
In any case, your chest will still be doing a lot of work regardless if you do it 100% strict or not. See pic (Black lines show data for abduction, and gray lines indicate flexion.)
>>36948153
*without hip thrusting or pushing
fug
>>36948153
You're mixing up two different things.
Leg drive (upwards momentum generated by the quads) reduces the job of the deltoids.
Hip thrusts (forwards momentum generated by the glutes and hamstrings) do not.
"Adding more chest" doesn't lower the contribution of the deltoids either, as the deltoids are the limiting muscles for the movement.
>>36946317
I fucking hate you. But good advice.
>>36948193
Guess I will have to give it a try next session.
>>36948158
>>36948193
nobody does ohp for chest gains, you mentally ill DYEL
>>36948212
no, it's shit advice.
actual good avice would be: press more, sets/frequency/whatever.
>>36948218
You'll be making chest gains regardless of what you do bby. See the picture on >>36948158
It's just how the human body works, the chest is there to help the deltoids and vice-versa.
>>36948233
I just assumed he's doing a good program already. Not everything can be fixed as easily as that, and there's lots of value into working on form and using accessories to strengthen your weaknesses.
>>36948278
your advice is shit bby.
it's just how the human body works.
>>36946317
that chart makes the press seem like a pseudo-olympic press
>>36948447
wtf is this garbage?
why hip thrust 2 times? do they stop at figure 2? thats fucking retarded
also figure 3 is almost a bench press without bench
>>36948497
it's the old school olympic press. the technique used for the clean & press back in the 70s before it was banned from competition
>>36948534
makes sense they banned that
>>36948547
https://www.youtube.com/watch?v=3nJrYPVJ88M
>>36948579
that looked kind of different from the pic, though he bent back quite far
>>36948579
>>36948579
This is probably the most impressive thing I've ever seen out of any fitness video ever. I've watched it dozens of times over the years and it never gets old.
The clean-ness of the lift. The sound of the plates rattling. The crowd cheering. The victory jump afterward.
500 FUCKING POUNDS
The vast majority can't even hope to deadlift that much, and he throws it up to his shoulders and overhead like nothing.
What a fucking god.
500 POUNDS
>>36948731
though it's more of a half bench rather than a press
>>36948798
Kill yourself for repeating what that faggot Medhi blabs off on his shitty SL website
Who even gives a fuck if it's a half bench whatever the fuck that means even 500 lbs bench is absurd you fucknut and he still has to lock it out at the top
Fuck right off
>>36948731
Another very impressive press, but this time it's an OHP not an olympic https://www.youtube.com/watch?v=WnJd42b3EfI
>>36945659
Literally just eat more and increase the weight. You could also start by making sure your form is correct.
>>36948836
I can't see his hip thrust?
>>36948731
and he didnt bend his knees either
>>36949027
hip thrust is rippetoe's quirk added to the press. a standard military press has no hip movement
>>36949027
Klokov bends the lower back instead of hinging at the hips.
