Failing Sets on Overhead Press

dustyterran · 2015-05-31T02:11:04+00:00

lower weight, squeeze ass cheeks (protects lower back and encourages ab stabilization) and draw a big breath into your stomach before you press each rep. If you're plateauing, increase the amount of reps per set (by 1-2, then increase the weight and return to the normal 5x5) or increase the weight, following the program, and push press instead of OHP, then strictly press the weight up the following workout.

OHP is one of the hardest lifts to progress consistently on as the motion is fairly disadvantageous, unlike deadlifts, where you activate an entire posterior chain.

BrunoOh · 2015-05-30T23:11:20+00:00

You should state your age, length and weight and maybe your other lifts.

33 kg is okay for a beginner, so don't worry. If you're struggling too much, lower the weight. Maybe lower the weight further and get your form right. Form and safety > ego lifting.

As for strain..check your form. Don't arch your back too much. Some arch is expected, but not too much. It's not a standing bench press.

stickfiguresk · 2015-05-30T23:15:57+00:00

What's your weight, height and sex?

Stop 5x5 when you can 1rep intermediate with a strict press. YouTube Rippetoe OHP. He has the best videos on OHP form.

If this isn't your 3rd time failing an OHP day, than you haven't hit a wall. OHP is one of the hardest lifts to get gains on, but it's possible and you should be able to get to intermediate without even a caloric surplus. If you're not sleeping enough or if you're deviating from the program in any way, that's your problem. If everything else is normal, deload to 60 lbs and start going up in weight by 2.5-5lbs increments. Use fishing weights, if you don't have 1.25 lbs plates at your gym.

Also, go to either bb.com or the weightlifting subreddit for lifting advice. I've seen tons of broscientist here.

jupc · 2015-05-30T23:25:32+00:00

There is no reason to be doing 5x5 volume when your press is 75 lbs, and lesser volume (3x5 acceptable. 5x5 is too much volume) is a sufficient training stress for your level of (novice) advancement. (5x5 volume will be a more useful tool when you are an intermediate trainee).

Do a program with 3x5 volume (SS or other). Assuming you weigh at least 180 lbs, 3x5 volume should be enough training stress to get the press to at least 125-145 lbs before you need to consider intermediate programming after a couple of failure and deload cycles.

edwardhwhite · 2015-05-30T23:58:02+00:00

Slow growth on the overhead press Don't rush it.

Title	Failing Sets on Overhead Press
Author	[deleted]
Upvotes	1
Comments	7
Date	May 30, 2015 10:56 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/37wayr/failing_sets_on_overhead_press/
Archive Link	https://theredarchive.com/r/askTRP/failing-sets-on-overhead-press.149530 https://theredarchive.com/post/149530

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