Overhead Press - OHP - do you do it?

[DonQKong]

Now that my bicep tendinitis has returned, I'm backing down from heavy bench and finding new ways to press. Incline bench in the pipeline and OHP standing is under construction.

I am thinking light and high rep with the bicep problem in mind, and probably one max session per week, 5-3-1 or something like that. I do it standing looking straight forward. My max so far is 50kg or 120lbs, pain being the limiting factor. Oh, and I'm off cycle and heading into PCT if that's a factor

Do you OHP, how, how often, how does it work for you, any tips and suggestions?

DQ

 

[technik]

OHP is my favorite. I do it once or twice a week. I'll do a warm up and go heavy, 1-3 reps for the first two sets, and then take the wait down and go higher rep, 5-8. I just look straight ahead, it seems like I get neck pain afterwards if I look up.

I'm far from an expert, that's just what I do. I really just love the way they feel

 

[ranger.danger]

I'm a big fan of push presses, push jerks, and strict presses. I try and do one of those movements at least once a week.

 

[technik]

When I was like 18 I saw this dude press another dude over his head in the gym and then I really started paying attention to shoulders.

Maybe three years later I pressed one of my friends over my head and was so proud lol. He was just a little guy, ~140lb, but a person is also much more awkward to handle then a barbell lol

One hand on the throat, one on the groin lol. I kid, I honestly don't remember how I supported him

 

[MindlessWork]

I do OHP's seated, using the smith machine or with db's. As the heavier db's can get hard to kick up into position I feel limited to 50-55lb db's when using them for seated OHP's

Standing OHP's are harder and put more stress on the back.

 

[RandallNowan]

My (garage) gym is too short to do proper OHP. I really hate that fact.
Have occasionally done some from a kneeling position... But not trained it properly.
I'd like to be able to do at least 2 plates...

 

[MindlessWork]

My (garage) gym is too short to do proper OHP. I really hate that fact.
Have occasionally done some from a kneeling position... But not trained it properly.
I'd like to be able to do at least 2 plates...

Do them seated, in your case...works just as well. Tall people might have a hard time doing them standing.

 

[Burrr]

I cant go straight over head without making my shoulder joints grind, so I tilt the bench back a little bit and crank them out. I think I'll try and get the 70's over my head today

 

[MindlessWork]

I cant go straight over head without making my shoulder joints grind, so I tilt the bench back a little bit and crank them out. I think I'll try and get the 70's over my head today

If you can kick them up into position without any issue you'll be golden. I managed to get the 60s over my head yesterday for 3 as I was fueled on by a great PWO drink.

Doing them standing =

 

[Perrin Aybara]

I usually do standing strict press once a week. I'm two months out from a meet right now though, so I'm not really doing it much at the moment.

Do them seated, in your case...works just as well. Tall people might have a hard time doing them standing.

I disagree. Standing engages your entire body and lets you transfer the force directly down through your feet. Like squats and deadlifts and other exercises where you move freely through space rather than be forced into a fixed position. In its own way it's superior to bench press because of this.

 

[Demondosage]

From someone with 2 partial ruptured to both biceps I will tell you that heavy overhead pressing, especially the standing press or push press is a very foolish exercise to keep doing. Why you may ask? Because your biceps act like shock absorbers on the way down with the weighys and take the impact and pain.

I have done seated overhead DB presses with 130's for 8 reps in the past, all it got me was 2 shoulder impingements and a long layoff. I now use 40's and 50's as my max overhead DB weight and I'm not any smaller from it.

 

[technik]

Have you tried cleaning the dumbells when you lift them from the floor? I think it's easier than kicking them up. Then I keep them at my shoulders as I'm sitting down. 60 is the heaviest I've used dumbells though so maybe it'd be harder with heavier

 

[MrRippedZilla]

Most people don't have the shoulder mobility needed to do proper OHPs (one of the side effects of the hunched back society we're in now).

Do a basic shoulder flexion test to see what type of ROM you currently have.
Stand vertical and raise shoulders straight above your head WITHOUT low back extension or trap elevation. If you cannot get at least 180 degrees of ROM (from bottom to top position), then your lacking mobility and that needs to be addressed if you want to avoid shoulder issues in the future.
My favorite drill for this purpose:

 

[lightspan]

I love OH pressing. I do them behind my neck and there is nothing that hits my traps like them. I do them until the pumps in my traps make me want to cry.

Interestingly I have a type II acromium process and some impingement/arthritis in my left shoulder. Strict presses are hard on the shoulder, but when I shift back behind the neck it actually feels better. From a biomechanics perspective it doesn't make sense but it works for me.

 

[MindlessWork]

I usually do standing strict press once a week. I'm two months out from a meet right now though, so I'm not really doing it much at the moment.



I disagree. Standing engages your entire body and lets you transfer the force directly down through your feet. Like squats and deadlifts and other exercises where you move freely through space rather than be forced into a fixed position. In its own way it's superior to bench press because of this.

Thanks for weighing in and perhaps it is due to my lower back issues that standing ohp was causing my problem. I may try doing them with a belt for support.

 

[DonQKong]

.

I have done seated overhead DB presses with 130's for 8 reps in the past, all it got me was 2 shoulder impingements and a long layoff. I now use 40's and 50's as my max overhead DB weight and I'm not any smaller from it.

130 dbs for 8 OHP, respect my brother

 

[Perrin Aybara]

Thanks for weighing in and perhaps it is due to my lower back issues that standing ohp was causing my problem. I may try doing them with a belt for support.

Possibly, I'm not sure. Seems like the weight would be going through the lower back either way. When I had my hip injury standing ohp was impossible and I had to do seated for a few workouts.

Edit: for bodybuilding purposes either is fine, I meant more from an athletic standpoint with what I said originally.

 

[RodgerThat]

I do some version of an OHP 3x a week right now whether it's a jerk, push press, strict OHP or military OHP. OHP is the main exercise for shoulder health done correctly it will stabilize your entire shoulder gurdle. One thing though you never need to work with you 1rm with it due to that it starts in the bottom position with no stretch reflex it's not a great movement for that 5reps + is definitely better even if strength is the goal I wouldn't go less then a 3rm. I'm 200lb and when I do strict OHP I rarely use more then 165 (my 6rm)

 

[DonQKong]

Possibly, I'm not sure. Seems like the weight would be going through the lower back either way. When I had my hip injury standing ohp was impossible and I had to do seated for a few workouts.
.

Standing raw OHP creates some weird tension in the back, almost like a pump, that can last me a good 20 minutes. Feels good, don't know if it is in the long term.

As the biceps problems wear off and my weights go up, I'll probably chuck a belt in there to see if stabilising the core gives more strength.

In front of back of the neck, what do you guys think? I heard behind the neck creates a bar trajectory which is un-natural and will be increasing risk of injury. I do it in front of the neck now.

 

[Xlgx]

Try landmine presses? Kneeling or stabdibg