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  • Overhead Press tips?

    So I've been working through Stronglifts for about a month now.

    I'm progressing really well on most exercises, but I've stalled a couple times on Overhead Press.

    The first time, it it was a technique problem. I watched a couple of videos of Mark Rippetoe teaching OH Press, and made my form better.

    But I've stalled again.

    I'm tall (6'3"), and I have really, really long arms and really tight shoulders. Am I just doomed to be a crappy OH presser, or are there things I can do to get this movement fixed?

  • #2
    how much are you eating, what do you weigh, what are you lifting, how much are you adding?

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    • #3
      I eat quite a bit. Usually start with 2 eggs and 2 pieces of uncured bacon. Sometimes I don't do lunch, sometimes I do, just depends. If I do it's usually some leftover meat and veggies.

      Dinner is usually meat (about 1 lb) and a veggie...mostly green, with the occasional sweet potato.

      My weight fluctuates between 235 and 240 right now.

      I stalled today on 80 lbs.

      (Forgot to mention--I've also realized that the power rack at my gym has 2 bars. I think one bar is not an Olympic bar, and that I've used that before in the past and not noticed it. That could explain part of it.)

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      • #4
        Work on flexibility. If your shoulders are tight you can't get under the bar to drive it up and you stall.
        http://kitoikitchen.blogspot.com/

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        • #5
          Yeah. I've been doing some stuff from MobilityWOD...I worked my shoulders with a lax ball last night hoping that it would help. I definitely plan on keeping that up.

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          • #6
            Have you looked into any exercises/ equipment for strengthening the area and increasing flexibility? Since as Indian clubs, mace training and even some of the sledgehammer exercises.
            turquoisepassion - I MUST KNOW ALL THE THINGS

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            • #7
              Also, OH press is one of those movements that tends to progress slowly, so be patient with it. Shoulder mobility will help quite a bit, though. The ball work helps. You can also get a length of dowel or a broomstick and do shoulder rollouts with it (hold overhead as you would for OH squats, bring all the way down in front and then back overhead and all the way down in back, repeat). Doing a set of 10 rollouts a couple of times a day has made a big difference for my mobility.
              “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

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              • #8
                You can also try adding in some Push Press and Push Jerks to get comfortable handling more weight.
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                • #9
                  80 lbs plus the bar or no? An oly bar is 45 lbs (give or take a little). Switching between the bars is not a good idea. Pick one and stick to it.

                  How often are you pressing? More than once a week? (I wouldn't). Same day as bench press (again, not a good idea). Pressing is the slowest of the big lifts to progress since you are using a much smaller muscle base. Do you have fractal plates so you can go up 2.5 lbs at a time instead of 5 lbs?

                  Also, you may want to up what you eat. At 240 or so, it doesn't look like you're getting 240 g of protein, which you really need to progress.

                  Also, if you follow Coach Palfrey's advice, I wouldn't do push press on the same day as pressing. They're different exercises and you don't want to get sloppy on your press just to hoist more weight as you can with the push press. You'll put more weight up but you won't necessarily be getting stronger since you're using leg power to generate bar movement.

                  And +1 on increasing shoulder mobility. Very important.

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                  • #10
                    I used to have issues with the press on a similar program. Check this one out as a possibility - it's allowed me to zoom past my old 'sticking points' in both the bench and the press.
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                    • #11
                      80 lbs includes the bar. I wasn't switching the bars intentionally, I just didn't realize that there were two different ones. (Dumbass move, I know.)

                      I press once a week, and not on the same day as bench. It's squat, OH press, and deads on the same day.

                      I may see what I can do with the eating. Lately I've been feeling like I'm not eating enough. I had a few days where I was eating more, and I actually saw my weight loss increase. Maybe I need to just eat more. It's hard/expensive to get that much protein in, though.

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                      • #12
                        When you are doing a linear progression, you need your protein. Whey protein is your friend. Or, drink a lot of milk.

                        I'd do a complete reset on pressing. Take at least 10 lbs off your sticking point. Pick one bar and stick with it. Do your reps with 10 lbs less than your sticking point and go up 2.5 lbs a week. I'm about 40-50 lbs less than you on any given day and can press about 105 (I've been doing Starting Strength). I can reliably increase 2.5/week, although I went for a 5 lb increase and failed on my third set. I got greedy. But stick with it and you'll see improvements.

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                        • #13
                          Do your presses first.

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                          • #14
                            Originally posted by Abu Reena View Post
                            When you are doing a linear progression, you need your protein. Whey protein is your friend. Or, drink a lot of milk.

                            I'd do a complete reset on pressing. Take at least 10 lbs off your sticking point. Pick one bar and stick with it. Do your reps with 10 lbs less than your sticking point and go up 2.5 lbs a week. I'm about 40-50 lbs less than you on any given day and can press about 105 (I've been doing Starting Strength). I can reliably increase 2.5/week, although I went for a 5 lb increase and failed on my third set. I got greedy. But stick with it and you'll see improvements.
                            Whole milk? Back in my CW days I used to pound the 1%. I've still got this lingering fear that full-fat dairy is going to make me FAT, and the goal is to drop body fat.

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                            • #15
                              Unless you are doing a leangains kind of thing, you really can't do something like Stronglifts and lose fat at the same time. It's very difficult, because either you are not eating enough and hindering your ability to recover and adapt, or you are eating enough so you can recover and adapt, but then not losing fat. You have to prioritize which is more important.

                              Leangains is intriguing, but I"m not into the whole IF every day thing.

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