Some tips to share for standing OHP
Posted: 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
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