3 UNDERRATED Tips To DESTROY Your Overhead Press Plateau!
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- Опубликовано: 29 сен 2024
- 3 underrated tips to destroy your overhead press plateau!
Tip #1: Up the frequency
Once you're past the early stages this lift is simply not going to budge if you are only training it once a week. The shoulders though seem to respond very well both to large volumes of work and high frequencies, so jack up the workload, man.
Tip #2: Do higher rep work
Most people try to go too heavy, too often with this exercise. But its very delicate and it will stall very quickly if you're trying to go too heavy all the time. So try lowering the weight and working in some higher rep ranges as well. I'm talking repeat sets of 12-15 for light work and repeat sets of 8-10 for medium work.
Tip #3: PAUSE Your Reps!
It doesn't have to be a crazy long pause or anything like that, but stop on the shoulders, give it a quick 1-2 count, and then explode back up! This removes most of the stretch reflex and makes your reps and form more consistent. It also makes your rep performances more reliable in terms of carry over to a bigger OHP in general. Even a little pause goes a very long way.
Good luck guys!
#shoulderworkout #gains #strengthtraining
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I worked my way up from 5 x 95lbs to 3 x 120lbs on OHP while bulking over about 10-12 months. I could barely do those 120lbs reps will full lockout. I decided to cut, and also implemented these tips into my routine. Within 4 months of my cut - and with 8lbs lost - I could do 5 x 3 with 135lbs. This was just last week. Granted, I was definitely overtraining while bulking with poor recovery (hindsight 20/20), but I still credit these tips to a lot of the improvement. Thanks for the tips, they’re helping me become a more intermediate lifter.
Strengthen your back as well peeps!!!
This is very much in line with what the old school badass Olympic lifters did to get their presses to the ridiculous numbers they used to lift back then.
when I started to do more reps my OHP went got stronger I do one weight for 10 reps when I get strong I increase the sets every 3 weeks then I slowly over up the weight by 5% when I feel I can do 10 strong with 5 sets I also always pause at the bottom helps with the control and doing the reps right as you said in the video
Overhead carries seems to help too
My plates crusty like that too xd
Impressive
How much heavy work would you sprinkle into a program if you're pressing at an intermediate level, say 150 lbs?
Once a month or so, or do you think that's too frequent??
Really comes down to the quality of the heavy work! As well as the style of programming. You do need to feel heavy weight on this exercise or it won't improve, so don't get me wrong there. My "intermediate " guys spend probably the most time in the 4-6 and 6-8 rep ranges in totality for ohp stuff. With fewer forays into 3 reps or less (but this is also largely a goal dependent thing).
But it'd really a goal dependent thing and also depends on where we are in the program.
If your goal is to hit a big ohp, then you should be working something
@@EnkiriElite awesome!
I think I'm on the right track then.
I've been doing 2-a-day as a high frequency experiment, and the first workout of the day still looks exactly like your 'conjugish' program, so I can't thank you enough for the advice.
I switched jobs, so I had to simplify bills, but as soon as I get my money right I'm signing back up to the Patreon.
@@chaosdisciple3052 I appreciate the support my friend. I'm thinking I'm going to start Channel Memberships on here soon as there seems to be more interest in that than patreon. It'll be the same content though. So just an FYI! I just need to find the time to get it all set up.
Good luck woth the ohp! Personally, I can't get enough of pressing heavy weights overhead.
Anything wrong with 20-30 rep range for these?
for ohp?? that's somewhat pointless imo lol
@@EnkiriElite I'll just reserve that rep range for lateral raises or even upright rows then
👌🏾 I’ve been stuck at 120 Ibs for a good month and a half on the OHP. Ready to press a plate after implementing these gems. 🙏🏾
Good luck brother!
I’ve been stuck at 120 lbs for like 6 months, my bench has gone up a good 70 lbs but my press is not budging.
My OHP blev up once I started doing the olympic lifts. Lots of people seem to recommend doing strict presses once a week and push presses the other day, I guess the jerk works as well as the push press in that setup.
Never managed to make high reps barbell presses work for me though. Dumbbell presses on the other hand.
Why not?
Wait so was it basically just 1x1@RPE 9 and 3x10@70%ish twice a week?
Awesome! Needed to hear this!
Damn right the delts can be worked at a higher frequency!
Could you do a BTN press technique tutorial?
Why does vegan gains hate this man? His advice is great
I appreciate that man! 🙏
Compressed Texas Method has done wonders for me. That is one day per week do a 5x5 at a weight you can definitely complete all your sets. Then a few days later do 5-10 heavy singles with 2.5min rest at 110% of the weight used for 5x5. Next week go up by 2.5 lbs.
This assumes you’ve already switched from loading 5lbs per workout to 2-2.5 before your plateau.
Damn you’re on a suicide grip
Will this help me get women?
Of course
femboys too 🤩
How to increase overhead press: Do the Overhead Press more. Pretty Simple Really
As is everything strength training related. But many people still struggle, hence there is value in spelling out the concepts.
@@EnkiriElite yea I know man, just joking here. Keep the quality content coming
I've thought about pausing at my sticking point as a variation, just about 1 inch above my head, any thoughts on that?
Are your feet supposed to be that far apart? I thought it was supposed to be hip width , so as to not put so much strain on the low back ?
I've built my 165lb strict press on pure rep work (8-10 reps)
Whats your weight mate 🤔great videos
170 right now. Thanks!
@@EnkiriElite 77kg 🤔🤔and you are doing like a bw ohp with great technique
@@EnkiriElite ur a great lifter , stay strong veast
@@DrFit96 thanks bro. Good luck on your lifting journey!
@@EnkiriElite well i have no access to weight ( spending a year of obligatory millitry service) at the moment so i am trying a high frequency bw Training protocol called GTG , i am now working on Handstand pushup ( can do about 2-3 with nose to ground) , i will work till i get some reps with deep version of it and for legs i do pistol squats + 1-2 days of gpp
why would you do such thing behing the head.. 2 reps of that with "good form"(whatever that means) and i am injured 2 weeks
Cool, I'm not.
As a surgeon all I can see see is that lumbar hyperextension begging me for the down payment of a new Tesla.
Good thing you're a surgeon and not a therapist then
@@EnkiriElite yeah, a therapist might say something dumb like “you need to improve your technique. That lack of balance and lumbar hyperextension during that lift could hurt you severely. Here is a way to perform that lift safely” I rather watch and wait for old age, and get paid when it hits.
Does btn press or AD press have better caryover to strict standing press?
It depends on what your weakness is
Yeah don’t take advice from a guy who doesn’t even know how to do the exercise properly.
yeah take it from the guy who presses 50 BIG kg overhead
@@EnkiriElite 51 😂 It’s not about how much you can lift, it’s what you can lift with proper form
Awesome video how do you do alt pull downs on your cable set up is that BOS?
This cable setup came with the squat rack. It's the Valor fitness BD-7 rack
How many sets would you say a week?
4-5 working sets per workout. Hit the ohp 2-3x per week if you are trying to make it a fcous.
What is the best foot stance for overhead press?
The one that makes you the most stable.
If you do it with your heels together like in a military press would you be weaker?
One thing I will point out is that you're actually leaving strength on the table with such a wide stance.
If you bring your feet way closer together, you'll create more core stability which will carry over into an even better lift. It's kind of like how the OHP does better with a bit closer grip as opposed to wide. Whereas a bench press benefits a bit wider.
The stance is wider when I lift off of pins because I have to have the bar settle at the correct height based on where the pins are.
@@EnkiriElite - I was referring to when you were doing normal OHP for the 160x9. You still had a really wide stance.
Just to experiment try your feet as close together as they would be during a deadlift. You'll be surprised at how much better it feels.
@@ryandeffley7652 I've done it all man!
@@EnkiriElite - Well it is true that I can only go off what I've seen in your content over the years.
But to my recollection you've always had a pretty wide OHP stance. So maybe you've done closer off camera?
BTW - I do really like you telling people to pause during OHP. A lot of people don't. Pause reps on OHP are the true test of strength. 💯
@@ryandeffley7652 it's drifted slightly wider in recent history. I had a long stretch where I stopped doing OHP work because I fancied myself a powerlifter, but after rectifying that error and returning to my roots a wider stance has felt more natural.