I ended up switching to the reverse grip bench press because I was experiencing forearm pain (of all things) with a conventional bench press. This has transferred well to the overhead press. With the incorporation of reverse grip bench presses into my training, my triceps strength has improved. The triceps are involved with upper body pressing movements utilizing the arms, so strong triceps are key to a big overhead press. Usually your body starts shaking before you have to lower the bar. What has helped me are L-sit chin ups and L-sit pull ups, which are excellent exercises that hits many muscle groups at the same time, killing many birds with one stone.Īnother way to get in some lift-specific core work is quite simple: What I do at the last rep, last set is lock the bar up at the top, and then hold it there for as long as I can. That is, I don’t do any isolation exercises for my abdominals. Personally I don’t train my core directly. To stabilize the core even further, I wear a belt during my heavier sets. Squeezing my glutes makes my hips rigid and flexing the quadriceps ensures that your knees are locked in place, and guarantees that a heavy overhead press doesn’t suddenly transform into a push press.įlexing the abdominals keeps my upper body tight and helps prevent me from excessively leaning back. I also stick my chest up, which naturally contracts the muscles in the upper back and puts me in a better position to press the bar overhead. Prior to initiating the overhead press, there are 4 cues that I use: The soles of my Nike Romaleos 2 are flat and have a wide surface area which keeps my feet welded to the ground.
Weightlifting shoes adds stability to all my lifts, and that includes the overhead press. Unlike a seated press where you’re sitting in a chair with a back rest to stabilize your torso while you press the bar overhead, the standing overhead press relies on you to stabilize your entire body to effectively push the bar up.Įverything from the ground up must be solid and tight, and that starts with the shoes.
If the torso is not rigid, your body will start to wobble which will then affect your ability to press the weight up, potentially leading to a missed rep. You need a rigid torso to stabilize your body as you press the barbell overhead. Looking back at my training logs, there are a few things that stand out which have contributed to continued improvements in the overhead press: Update: John hits a 136kg /300 lbs Overhead Press They have worked for me, and they might work for you too. They have helped me overcome plateaus and consistently hit new PRs in the overhead press. Gregor asked me to write a short blog post about my approach and success with the overhead press, so I’m going to share with you some of the different techniques, insights and approaches that have worked for me in the past. While not shattering any world records at this body weight, it’s probably a little higher than the average person lifting weights at the gym. I’m 5’4” tall, weigh 200 lb, and can overhead press over 250 lb after a couple of years of training. My name is John Phung and I run a blog over at.
SHOULDER PRESS 1 REP MAX CALCULATOR UPDATE
Update : In the meantime John hit 300 lbs / 136kg! Video Below. I found it really helpful as John shares his training frequency, sets & reps and some tips you may haven’t considered yet.
SHOULDER PRESS 1 REP MAX CALCULATOR HOW TO
Because I am always eager to learn from people stronger than me, here is an awesome guest post with practical tips on how to increase your ever lagging Overhead Press.
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