It works your shoulder girdle to a large degree, the traps get developed as well. It also stimulates the triceps. It's an excellent upper body builder.
Push press and push jerks are good to introduce heavier loading and stimulus. But if you can identify any weak link in OHP then address it first. If weak off the beginning or up to eye level then shoulders may be weak and DB pressing is good choice. If lockouts or above eye level is weak area then triceps need strength and weighted dips or CGBP would work best.
I always noticed that doing push ups boosted my shoulder strength a lot whenever I'd get stuck on the same weight for some time. Mainly because it gave me more core and wrist stability and some extra needed explosiveness
So here's a fun one to do for overhead stability. Hang a couple of plates or kettlebells off the collars on your barbell with bands/webbing/chains. Press it overhead, then walk with the bar overhead for 30-50ft to start with. You will not be able to do this with a lot of weight, but boy howdy does it ever make your shoulders and core fire.
If everything with weights doesnt work, try feet elevated pike push up. At the top your body have to form an L, leaning forward as you go down and press up. do for 15x3. guaranteed to overcome your plateau
I used to think I’ve been stuck for months on the same weight, but when I looked back at my records, I saw that I was improving at 5 lbs/month after all; OHP weight will be lower and will improve slower relative to other lifts for everyone.
Back overhead press for the win! (if you have the flexibility) I didn't even bother with the bar when I started (just because I couldn't actually lift it 🤣)
Just do PR each session increase reps by one up to 6-20 improve more the technique Spend more time in bottom position and don’t full unlock the shoulders at top position Change the OHP from dumbell to barbell from seated to standing from free weight to machine …. It doesn’t matter how you progress but the main thing is going all the way up to failure with great technique
What is a good weight for a strict over head press for a guy 185cm tall and 90kg in bw? I have been stuck at 50kg for some time and am looking to mix things up as per this clip
@@wiseprophet9080 thanks heaps mate. It’s good to know there’s hope. 52.5kg may be possible on an optimal day, but 55kg is out of the question for now. Time to mix things up and get after it :)
@@SuperNagzI am at the same weight and height as you ... Increasing intensity on OHP takes a while ... It took me a month to add 5 kg to a 5x3 50 kg OHP ... Currently at 55 kg ... Maybe 60 by end of the year 😭 Edit : 60+ kg for 5 reps is impressive ❤️
I’m 68 kg and My 1rm is 62kg Since you’re 90kg you should be repping a plate on both sides since your absolute strength potentially will always be greater than mine (I’m short too)
I find that you should just stop counting reps or have rep goals, just do 5 sets increasing in weight each set , go to 1-2 reps from failure the first 3 , and go to failure on your heavy sets, rought goal is 12+ on Ur first set and 3+ on your last set, this is a good middle ground between hypertrophy and strength as well as overloading with zero effort
Weird because sometimes the weight feels light and sometimes it feels incredibly heavy, but I feel that form Is much more important on this exercise than most
I put overhead presses into my 3x a week full body workout, and then I do shoulder days the other 3 days a week. (Trying to bring my shoulders up) is this too much? Like do I need to take a rest day in between somewhere?
as long as you're eating enough and recovering you'll be fine. Everyone has different genetics for recovery, but I hope you're doing at least equal amount of pulling
The overhead oress is the most underrated shoulder exercise
Also a great core exercise!
I don't think it's underrated as it's one of the big 5 compound lifts.
@@6393dude Right.
It works your shoulder girdle to a large degree, the traps get developed as well. It also stimulates the triceps. It's an excellent upper body builder.
It's not underrated. It's rated. Highly.
Incline bench might help also switching to Ohp 3x a week increased mine
Push press and push jerks are good to introduce heavier loading and stimulus. But if you can identify any weak link in OHP then address it first. If weak off the beginning or up to eye level then shoulders may be weak and DB pressing is good choice. If lockouts or above eye level is weak area then triceps need strength and weighted dips or CGBP would work best.
I always noticed that doing push ups boosted my shoulder strength a lot whenever I'd get stuck on the same weight for some time. Mainly because it gave me more core and wrist stability and some extra needed explosiveness
So here's a fun one to do for overhead stability. Hang a couple of plates or kettlebells off the collars on your barbell with bands/webbing/chains. Press it overhead, then walk with the bar overhead for 30-50ft to start with. You will not be able to do this with a lot of weight, but boy howdy does it ever make your shoulders and core fire.
If everything with weights doesnt work, try feet elevated pike push up. At the top your body have to form an L, leaning forward as you go down and press up. do for 15x3. guaranteed to overcome your plateau
Thanks for all this info guys.
I used to think I’ve been stuck for months on the same weight, but when I looked back at my records, I saw that I was improving at 5 lbs/month after all; OHP weight will be lower and will improve slower relative to other lifts for everyone.
Back overhead press for the win! (if you have the flexibility)
I didn't even bother with the bar when I started (just because I couldn't actually lift it 🤣)
Very good
Dips helped my OHP and Bench.
This is me 🤣... My OHP is just not going up hahaha
Just do PR each session increase reps by one up to 6-20 improve more the technique
Spend more time in bottom position and don’t full unlock the shoulders at top position
Change the OHP from dumbell to barbell from seated to standing from free weight to machine ….
It doesn’t matter how you progress but the main thing is going all the way up to failure with great technique
What is a good weight for a strict over head press for a guy 185cm tall and 90kg in bw? I have been stuck at 50kg for some time and am looking to mix things up as per this clip
I’m a similar size to you and 50 was a sticking point for a while, albeit because of lockdown. A 60kg+ OHP will put you above most gym casuals
@@wiseprophet9080 thanks heaps mate. It’s good to know there’s hope. 52.5kg may be possible on an optimal day, but 55kg is out of the question for now. Time to mix things up and get after it :)
@@SuperNagzI am at the same weight and height as you ... Increasing intensity on OHP takes a while ... It took me a month to add 5 kg to a 5x3 50 kg OHP ... Currently at 55 kg ... Maybe 60 by end of the year 😭
Edit : 60+ kg for 5 reps is impressive ❤️
start doing smolov jr for ohp. my pr was 55kg now it is 65kg. my bodyweight is 80kg. want to get to 80 this year.
I’m 68 kg and My 1rm is 62kg Since you’re 90kg you should be repping a plate on both sides since your absolute strength potentially will always be greater than mine (I’m short too)
Switch to a push press
I find that you should just stop counting reps or have rep goals, just do 5 sets increasing in weight each set , go to 1-2 reps from failure the first 3 , and go to failure on your heavy sets, rought goal is 12+ on Ur first set and 3+ on your last set, this is a good middle ground between hypertrophy and strength as well as overloading with zero effort
Ohp on barbell is 95 for 8 reps. My ohp on dumbbells is 140 for 8 reps. It’s so bizarre to me lol
Wild!
That's just the way it is sometimes unfortunately 😂
Great video
So adding a little bit of English to a lift, where does that come from ? time stamp 2:41 mins.. thx...
Same! 😓 fucking hate how stagnant I am on this exercise.
Weird because sometimes the weight feels light and sometimes it feels incredibly heavy, but I feel that form
Is much more important on this exercise than most
I put overhead presses into my 3x a week full body workout, and then I do shoulder days the other 3 days a week. (Trying to bring my shoulders up) is this too much? Like do I need to take a rest day in between somewhere?
as long as you're eating enough and recovering you'll be fine. Everyone has different genetics for recovery, but I hope you're doing at least equal amount of pulling
Way too much!
if you feel okay keep doing it. listen to your body
That's a lot of shoulder work maybe drop it down too 1 or 2 shoulder days instead of 3
Voice crack @3:12
Use kettlebells!
I can hit 45lbs for 5 solid reps😊