Archived threads in /fit/ - Fitness - 689. page
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Content:
1. Biomechanics
2. Scapular-Humeral-Truncal Rhythm
3. Hip thrust during Rippetoe’s Press 2.0
4. Progression tips
5. Variations
1. Biomechanics of the OHP
>Primary movements: Shoulder Flexion, Shoulder Abduction, Elbow Extension, Scapular Upward Rotation
>Primary movers: Front delts, Clavicular Pec Major, Lateral delts, Triceps
>Secondary movers: Serratus Anterior, Trapezius (mainly Lower Traps), Sternal Pec Major, Supraspinatus & Rotator Cuff
Front Delts: Primary muscle, involved throughout the entire range of motion. Performs mainly shoulder flexion, but also helps a lot with abduction. Its strength increases after the initial drive up.
Clavicular Pec Major: Performs strong shoulder flexion. Its contribution to flexion increases as the bar moves up, peaking with an even higher flexion moment arm than the front delts. Also contributes, to a smaller degree, to abduction once the bar is high and the torso is moving forwards.
Lateral Delts: Involved mainly in shoulder abduction, specially once the elbows start flaring to the sides. Contribution goes up as the bar goes up. Also helps with shoulder flexion, but is weak during the initial drive up.
Sternal Pec Major: Involved in shoulder flexion, mainly during the initial drive up when the lower back is arched and the chest is presented to the ceiling. Contribution goes down as the bar goes up and the torso moves forward.
Triceps: Perform the elbow extension that completes the movement. As the long head of the triceps crosses the shoulder joint, it can act as a “passive tendon”, transferring some of the shoulder flexion force to help elbow extension (for more on this, check our article on http://fitsticky.com/articles/squats-hamstrings-lombard-paradox). Can often be a limiting muscle.
>>37129112
Supraspinatus & Rotator Cuff: Helps mainly during the initial drive up, with a strong initial contribution to flexion, but also abduction to a smaller degree. Its contribution goes down sharply as the bar goes up. The subscapularis has a decent contribution to the initial flexion, but it goes down sharply as the angle increases. Infraspinatus has weak contribution to abduction, and acts mostly as a stabilizer. Teres minor has a minor contribution to flexion at the end of the movement.
Trapezius: Handles the scapular part of the movement. Its main function during the overhead press is of upward rotation, but also acts on a small amount of scapular elevation and retraction at the end of the movement. The most important fibres are the lower traps, the primary muscle responsible for upward rotation, along with the serratus. The middle traps help to a smaller extent to the upward rotation, but work mostly to stabilize the joints and offset the lateral translation of the serratus. The upper traps do not attach to the scapulae, but help with a small amount of elevation and retraction with its action on the clavicle, at the end of the movement.
Serratus Anterior: The serratus handles the upward rotation of the scapulae, with help from the traps. Its most active fibres are the lower and middle ones.
Lats: The lats perform the complete opposite of everything you’ve read above, acting antagonistically on both the shoulder and the scapulae, and thus are of no help to the OHP. I wouldn’t even be mentioning them here, but for some reason some people think training their lats can help increase their press. No.
This is fucking pathetic just put this shit in the new sticky or something.
>>37129112
Surely you mean military press
DNP GENERAL DISCUSSION
I'm two and a half weeks out from a beach vacation, I have dinitros stuff from a year ago.
What is the most you have lost on a 500mg daily DNP dose?
Any news of the in aus source
How do I into getting dnp?
>>37092564
Lurk more
I am going out with my m8s tomorrow in the evening to a sushi joint.
Thing is i am currently cutting, i rarely eat out and i want to pig out.
I'm cutting on 1500kcals daily, i plan on doing my swimming cardio tomorrow and get in an extra 1000-1500kcals so i will have a 2500-3000kcal budget for the evening.
What kind of sushi should i stay clear off in order to save cals? I understand anything with mayo/avocado/cheese is out of the question, but what else?
How many kcal does your average roll contain? I understand 1 roll is 6-8 pieces, for how many rolls should i aim for? Same question for sashimi.
>>37141284
nigga stop bein a lil bitch and enjoy yourself
>>37141284
>cutting on 1500kcal
L O N D O N
O
N
D
O
N
>>37141284
>He thinks he burns 1500 calories by swimming.
Holy shit nigger, enjoy your sushi, what's wrong with you can't be fixed.
Why don't you guys get a job working afternoons?
>sleep in everyday for max health and gains
>get to hit the gym before work and not around 5 when it's crowded
>no traffic on the way to and from work
>can actually enjoy Sunday without dreading going to bed early and waking up
Inb4 having a life. You don't have a life
>>37139184
>start work at ~1-2pm, end past midnight
>work weekends as well
>never see my wife who works 9 to 5. When i come home shes sleeping when i wake up shes gone to work
>she now wants to divorce me
>>37139529
that's what you get for getting married.
>Scooby makes political post on his FB page
>many people (including myself) tell him to please stick to the fitness advice
>Scooby replies to my comment personally and tells me I'm not welcomed here anymore since I don't agree with him politically
>Tell him it's okay to disagree politically
>get banned from his FB page
It's his page, he can post whatever he likes.
If it was not to your taste, you could've un-liked instead of moaning.
>>37138633
>>get banned from his FB page
That's your fault for being a dumbass
Besides it's his page, he does what he wills with it.
>>37138633
Yeah, goob is a faggot, we get it. What is your thread about?
>ITT: things that #trigger /fit/
>>37135977
Why would anyone be triggered by someone losing weight? Isn't that a large part of what this board is for?
>>37136005
bro, read the text at the bottom.
anyone being shorter than them (fucking manlets)
anyone being taller than them (fucking lanklets)
Come one, come all
Lets laugh at fatties
Mah fries
Can we have a thread about this guy? What the fuck did he do exactly? How do I into Captain America mode?
>>37131218
Superhuman serum ain't natty
>>37131218
Ask /fraud/
>>37131218
Actors generally have a team of professionals to prepare them for roles. They don't show up to planet fitness to do their 5x5
Redpill me on why I should stop enjoying this delicious energy packed beverage.
>>37124034
ma nigga
>>37124034
>asking that question
Too far gone
You shouldnt
There are no studies that show aspartamine is bad in any realistic dose
> Go to GYM
> See a guy
> Unironically wears sandals to GYM
> Unironically works out with his glasses on
> Unironically does shadowboxing between sets.
How was your day, Anon?
>works out with his glasses on
So? I'm not a woman, I don't care how I look at the gym.
>>37124077
It's not how you look. They feel very uncomfortable while working out.
>>37124093
>I have never worn glasses before - the post
Powerlifting General and Olympic Weightlifting General is official
From now on, all threads should be condensed into one main thread such as this
carry on
Is completing SS before transitioning to an oly routine a good idea?
I haven't lifted weights since high school, and even then I never received formal training. I have a local gym ran by an well known ex-bodybuilder, with a "powerlifting room", and he has legit personal trainers who can teach me correct form on the standard compound lifts. Is it a good idea to familiarize myself with something more fundamental like SS, before learning the more technical lifts used in olympic lifting, or should I say fuck it and just find someone to teach me those?
>>37131505
It's not a terrible idea.
>>37131488
>1488
General. Steroids
I posted the name and subject the wrong way round
rip my life
So guys I'm on week 3 of my third 500mg/wk test-e cycle. I frontloaded the first week so gains are slowly starting to manifest.
Thing is I'm considering adding some tren ace and I was wondering what would be a good way to do it. Thinking about lowering the test to 250/week and starting with tren at 75mg eod, then work it up from there to around 400mg/week if tolerated fine.
Question time. How long should I run the tren? I was going to go 14 weeks with the test, so that leaves me with 11. Maybe lower it to 9 and run the tren for 5 weeks from now? Maybe more? I'm taking adex at .25mg eod, planning on leaving it like that or maybe bump it up to .50 when I start the tren. I have access to caber too, how should I dose it? And last but not least, should I run the test one week more than the tree?
Thanks bros
Should I take Aromatose Ex all the time while cruising? Like 6.25g e3d, and increase the dose if I start getting symptoms of high estro?
you'll never able to pick up girls if you don't know how to dress.
pic related.
k
check out /fa/ for tips
>>37122109
>pick up girls
Only thing this dyel faggot gets is cock
GENERAL MAKING IT THREAD
Have I m-made it yet /fit???????
>Post stories and pics of mires or how your life has changed since becoming fit
yuck! what a slut
>>37117998
Trappychan pls go
>>37118005
As if trappy wouldn't wouldn't want a pair of strong arms holding her down.
I'll kick it off
https://www.youtube.com/watch?v=xdUHxLHBEz0
>>37116041
Trigglypuff nearly got kicked out of her dormitory cuz she's incontinent and her mattress was soaked with piss and shit, smelled as if there was a dead body in there. Her rich parents threatened to sue, and Trigglypuff got to stay, shitting and pissing the bed forever.
>>37116389
That's disgusting, have these fucks got so much fat in their brain they can't even think to put down a mattress protector?
>>37116389
Holy crap so not only did her parents never say no to her, they make sure nobody else says no to her. No wonder she looks and acts like she's six.
![home_l[1].png](https://i.imgur.com/pA4xxjI.png "home l[1]")
![1462939070703[1].jpg](https://i.imgur.com/RQDWqmb.jpg "1462939070703[1]")
![1462938932090[1].jpg](https://i.imgur.com/AHyoBcC.jpg "1462938932090[1]")
