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Which Muscle is Responsible for the 'Chest to Chin" in the OHP?

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  • Which Muscle is Responsible for the 'Chest to Chin" in the OHP?

    I was experimenting with my OHP in the gym. I can't push 70 lbs off my chest, but when I un-racked it at chin level, sure enough, up it went like nothing. So, I was wondering if anyone had the same problem and if it is indicative of a particular weak muscle & what to do about it? I've tried micro loading before, and my sticky point is 68 lbs. I can do at least 3 reps of 65 lbs, even on caloric deficit. Should I try partial ROM just pushing bar off the chest? Any support I need to be doing (I do dips, chins, pull-ups on parallel bars)
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  • #2
    This might be a bar start position problem. Are your elbows slightly in front of the bar in the start position?
    I can always push more off my chest than I can lock out - the sticking point is "supposed to be" somewhere around nose height when the leverages get all weird. Hope that helps.
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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    • #3
      Perhaps some incline bench??? If you are already running madcow, obvious linear progression has stopped. Maybe work-in a Texas method where you hit them heavy, light, medium through the week?

      Are you eating at a deficit? If so, I find my strength gains don't go up but stay constant at a deficit.
      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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      • #4
        Yep, I try to have the elbows straight out, and the bar supported on the upturned palms, as on the SS pics.
        yes, linear progression stopped long ago, but all my other lifts increased at least a little bit over the last few months, except for OHP. Deficit is certainly to blame right now, but it was the same on maintenance.

        Can you link me to Texas method? I was planning to switch to 2x a week lifting pushing as much weight as I can for low number of reps building up to 5, in a pyramid, but I am opened to trying something else.

        I have never tried inclined bench. I tried sitting on inclined one, and it was really awkward.
        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
        When I let go of what I am, I become what I might be.

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        • #5
          i think this is structural, not muscular. my weakest point is when the bar is in front of my face. even after i've hit failure on full R.O.M., i can still do partial reps to lockout. with quite a bit of weight too.
          Last edited by jakey; 02-13-2012, 10:02 PM. Reason: spelling!

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          • #6
            The Texas Method - Starting Strength Wiki

            This is the Wiki.
            KFCialis - It may be boneless...but you won't be! - Stephen Colbert

            My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

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            • #7
              OHP is much, much more difficult for women.

              The muscle is the deltoid, which is one of the reasons it's difficult for women.
              Lifting Journal

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              • #8
                Originally posted by Apex Predator View Post
                OHP is much, much more difficult for women.

                The muscle is the deltoid, which is one of the reasons it's difficult for women.
                Dude, my wife's OHP is 195. Did I mention she's Russian? j/k. It's the slowest progression too.
                "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                • #9
                  I wonder how progressing from 3x4-3x6 reps would go before upping the weight? Anyone tried something like that before? It would be slow progression, but perhaps it could help.
                  KFCialis - It may be boneless...but you won't be! - Stephen Colbert

                  My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

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                  • #10
                    The muscle is the deltoid, which is one of the reasons it's difficult for women.
                    Thank you. Deltoid is my favorite vanity muscle! Should I try to work in the lateral and inclined raises, or are they useless for strength gain, just hypertrophy?

                    I wonder how progressing from 3x4-3x6 reps would go before upping the weight? Anyone tried something like that before? It would be slow progression, but perhaps it could help.
                    I am not sure, but after failing last time, I went and did a set of 10 on an empty bar. Not sure if it was helping any, maybe the form a tad. I think I will try a few partial ROM, just to start pushing the bar with the 70 lbs off the chest a few times to see if I can push the sticking point.
                    Last edited by Leida; 02-14-2012, 06:42 AM.
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

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                    • #11
                      If your palms are facing you and elbows in front of you that is a tricep to anterior delt movement. Very effective one but also an unusual lift.

                      Its sort of like an arnold press without the rotation.

                      This is if I am understanding what you are saying .

                      If I am right move your hands out to shoulder width with elbows out to the sides and press from your lips to just shy of lockout.

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                      • #12
                        No, my palms are not facing me, they are supine, not pronate.
                        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                        When I let go of what I am, I become what I might be.

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                        • #13
                          still a very tri orientated lift. Coming out of the "hole" is almost all anterior delt then after the top of your head its all tri

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                          • #14
                            Well, yesterday during my depletion workout (on Ultimate diet) the stars aligned that only the inclined bench was opened, so I went with it with my 6x15. Oh, Lord, do I have a weakness there somewhere. I started with sitting on the bench as it was set-up, and I dropped from 15 reps to 10 reps on the second set right away on the empty bar (I can cranck out 6x15 with 45-50 lbs on the flat bench). Then I tried to get some arch back into my alignment, and it improved my reps, to 12-15, but I think it was more like flat bench that way. I will need to look up the proper way of doing inclined bench.
                            My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                            When I let go of what I am, I become what I might be.

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                            • #15
                              What do you all think about mixing in some dumbbell work to help barbell OHP? That should hit the arms a little harder and help with any imbalances.

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