Some tips to share for standing OHP

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Some tips to share for standing OHP

Postby alex » Tue Feb 24, 2009 1:55 pm

Mine are

Technique:

1)Prior to pressing keep bar as close to body as possible

2)Legs apart, shoulder width

3)Brace core, keep air in stomach

4)Arch lumbar spine

5)Make your chest pround

6)Tie your shoe laces very tight so you wouldnt sway foward and backward in your shoes and get a good grip in the ground.A stable platform is very important.

7)Light rows or standing cobras help me to activate scapula and i have found it useful in stabilising my t spine.

8 )Grip bar very very tight

9)Lean your back a little further as you press the bar overhead.

Auxilliary exercises that really helped me:

1)Full range of side lateral raises overhead(The one that Peter Demo-ed)

2)Dips and a little tricep extension(Lying tri ext/french press/kickbacks) or cable pushdowns

3)Unilateral training (Any variant of one arm presses).This helps to balance out weaker sides.

4)Front planks(Weighted or bodyweight).I find that it helps to keep my core strong and tight.

And of course keep practising.

I increased my overhead press by 7.5kg from 65kg to 72.5kg in less than 2 months by incorporating/experimenting these methods.

Cheers
alex
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Re: Some tips to share for standing OHP

Postby AhBen » Tue Feb 24, 2009 2:38 pm

1)One feet(stronger one) in front of the other makes me feel tighter.

2)Train OHP twice a week-light(4x6/3x8) and heavy(ME 3RM or 5RM)

3)Once the weight comes back down,straightaway press it up again,no deadstop-a bit "cheating"-this is if you want a rep PR,haha

4)Isolation work(skullcrushers or extensions)
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Re: Some tips to share for standing OHP

Postby Derek » Tue Feb 24, 2009 8:08 pm

I kept my grip really tight until I realised that my wrists were hurting like a bitch after some time. Nowadays I keep it tight, but not to the extent of literally crushing the bar.

Shoes are also very important; I use flats with a custom insole which has made a world of difference as compared to running shoes. I'm pretty certain that weightlifting shoes will be of even greater help.
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Re: Some tips to share for standing OHP

Postby AhBen » Tue Feb 24, 2009 11:48 pm

More tips.

Tighten glutes.

Do seated OHP.
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Re: Some tips to share for standing OHP

Postby Derek » Wed Feb 25, 2009 12:04 am

Didn't really see any carryover from seated to standing, but vice versa, yes.

Yes glute activation is a must; Another one that makes a world of difference.
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Re: Some tips to share for standing OHP

Postby AhBen » Wed Feb 25, 2009 12:06 am

Derek wrote:Didn't really see any carryover from seated to standing, but vice versa, yes.



Try this seated version. Your core and shoulders will get fried especially if your try to keep your calves on the floor.

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Re: Some tips to share for standing OHP

Postby Derek » Wed Feb 25, 2009 12:31 am

You can do this with a regular barbell?

Personally I'm not fully convinced by the benefits of this variation - Why do it seated when there are so many other tools available to improve your standing OHP?

Correct me if I'm wrong, but glute activation appears to be non existant.

His squat and deadlift form are also questionable.
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Re: Some tips to share for standing OHP

Postby AhBen » Wed Feb 25, 2009 9:55 am

Derek wrote:You can do this with a regular barbell?

Personally I'm not fully convinced by the benefits of this variation - Why do it seated when there are so many other tools available to improve your standing OHP?

Correct me if I'm wrong, but glute activation appears to be non existant.

His squat and deadlift form are also questionable.


Well this lift is called the Zydrunas press after Zydrunas Savickas,an elite PL/OL/SM-he holds the world record for the log clean and press(205kg). He credits part of his insane pressing strength to this press variant.

I tried this before,really isolates your core and shoulders.

As for the guy in youtube,well he can DL over 500lb with a rounded back,I can't...so I will not comment. :lol:
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Re: Some tips to share for standing OHP

Postby Derek » Wed Feb 25, 2009 6:24 pm

Okay, will give this a shot this Saturday. :)
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Re: Some tips to share for standing OHP

Postby AhBen » Thu Feb 26, 2009 5:19 pm

Do push presses at the end of the session if your goal is improving strict press performance.

Don't emphasis push presses and jerks if your goal is improving strict press performance-don't have the idea that being able to jerk 120kg means that you can only strict press slightly less than that(don't "estimate" your strict press to be 100-110kg)The difference is much greater if you're used to incorporating a lot of leg drive.

Got it from Thib:do overhead shrugs(havent tried this personally yet)
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