I have done them standing and with even just a single 45lb plate it really gives a great pump.
MESO-Rx
Anabolic Steroids
Overhead Press - OHP - do you do it?
- Thread starter DonQKong
- Start date
I like either a week of seated DB presses or standing front BB press or alternate . Im using either DB 65-75lbers or BB 165-175 for 8 reps.
Doing them standing either single arm or double arm hits the upper chesticles too. However. Doing them kneeling due to the angle def hits the delts hard
Never tried them kneeling, but will try doing landmines that way next session. Thanks for the tip!Doing them standing either single arm or double arm hits the upper chesticles too. However. Doing them kneeling due to the angle def hits the delts hard
I strictly press in front. Behind seems unnatural to me.
Bringing the bar to rest on your upper chest every rep should alleviate the bicep and elbow pain. That way the force of stopping the bar goes through your body rather than directly into your elbows. I see a ton of guys at my gym only bringing the bar to their forehead or chin before going back up.
I hear people swearing by btn presses, and I have done them myself and did find that the movement kills my shoulders so it does feel awkward.
A few times I hit my head with the bar because I have tilted my head back a wee bit far.
DonQKong
New Member
Good point that, cheers mate
tenpoundsleft
Member
I do OHP two ways, seated with DBs, or seated with BB. With BB it's front, I don't like the behind the neck feeling.
Still working on this, almost at one plate - 115 for 8 reps is my best. I find it tough to do seated with a high back seat, I'm considering switching to standing up, to make it easier to clear my face. Thoughts on the benefits of seated vs standing OHP?
My gym has the high-backed fixed seat so no way to adjust position which makes it hard to reach for the bar and swing it forward. I had the issue of keeping the bar enough from my face (got a bloody nose once) to go down to chest level.
I now use smith machine for seated ohp's, which made it easier.
I mentioned in my earlier post standing is superior because it gets your whole body into it. The weight transfers straight down through your heels. I believe they call it a kinetic chain or something like that. You don't have that seated. From an athletic point of view anyway. For BB and hypertrophy purposes I'd say either is fine.
I prefer standing myself. Something about standing and hoisting a weight up over your head just feels right.
Got the 70s up for 10 reps today! A pr for me. No pain.... until I started the lat raises
I love standing OHP. I'm doing 5x5 with 155 at the moment. I'll do 3x3 on heavy days with 185. Not sure what a max would look like.. maybe 2 plates?
Sounds like your shoulders gonna be sore tomorrow, lol.
To me 2 plates may be an absolute max as you'll be putting a tremendous load on your lower back. Strict form will be a MUST in that case to avoid serious injury should you ever attempt to lift that much over your head when standing.
ruckin
Member
I love presses. My best strict standing press when I was natural was 185x6. Nowadays I do push presses instead and the best I've gotten is 270x5. Looking forward to hitting that 275x5 milestone soon. It's the squat of the upper body.
That's about what my best natty strict press was. I think I got to 185x4 or 187.5x4 at one point. I guess I never beat it on cycle because I'm always getting ready for a meet and not pressing much.
Just say no to the Smith Machine. Better to put your pride aside and do OHPs with less weight on a barbell. If you have trouble with range of motion do it in a power rack and set the safety bars high.
RodgerThat
New Member
That's real knowledge right there. Anything with a barbell should be done with a barbell not smith machine or cables but a good ol fashion 45lb barbell
insaiyan93
New Member
I do seated ohp once a week on shoulders days, in the power rack as we dont have a regular oh rack. Sometimes i do standing but only once in a blue moon. Dont really do DB ohp much anymore, too much of a pain to get them into position with heavier dumbbells, in place i do the hammer strength iso ohp machine, you get the isolation benefit from dumbbells without the stress of trying to pop them up into position.
I try to stay away from them do to the injuries in my left shoulder. Cant do the motion without it aggravating me for days sometimes weeks after words.....
