The Overhead Press Megathread

Content:
1. Biomechanics
2. Scapular-Humeral-Truncal Rhythm
3. Hip thrust during Rippetoe’s Press 2.0
4. Progression tips
5. Variations

1. Biomechanics of the OHP

>Primary movements: Shoulder Flexion, Shoulder Abduction, Elbow Extension, Scapular Upward Rotation
>Primary movers: Front delts, Clavicular Pec Major, Lateral delts, Triceps
>Secondary movers: Serratus Anterior, Trapezius (mainly Lower Traps), Sternal Pec Major, Supraspinatus & Rotator Cuff


Front Delts: Primary muscle, involved throughout the entire range of motion. Performs mainly shoulder flexion, but also helps a lot with abduction. Its strength increases after the initial drive up.

Clavicular Pec Major: Performs strong shoulder flexion. Its contribution to flexion increases as the bar moves up, peaking with an even higher flexion moment arm than the front delts. Also contributes, to a smaller degree, to abduction once the bar is high and the torso is moving forwards.

Lateral Delts: Involved mainly in shoulder abduction, specially once the elbows start flaring to the sides. Contribution goes up as the bar goes up. Also helps with shoulder flexion, but is weak during the initial drive up.

Sternal Pec Major: Involved in shoulder flexion, mainly during the initial drive up when the lower back is arched and the chest is presented to the ceiling. Contribution goes down as the bar goes up and the torso moves forward.

Triceps: Perform the elbow extension that completes the movement. As the long head of the triceps crosses the shoulder joint, it can act as a “passive tendon”, transferring some of the shoulder flexion force to help elbow extension (for more on this, check our article on fitsticky.com/articles/squats-hamstrings-lombard-paradox). Can often be a limiting muscle.

Other urls found in this thread:

fitsticky.com/novice-programs
fitsticky.com/faq
library.la84.org/SportsLibrary/JSH/JSH2001/JSH2803/JSH2803d.pdf
fitsticky.com/lifts
startingstrength.com/site/article/the_quest_for_a_stronger_overhead_press
startingstrength.com/site/article/the_olympic-style_press
ncbi.nlm.nih.gov/pmc/articles/PMC2644775/
scielo.br/scielo.php?pid=S1413-35552009005000012&script=sci_arttext
desustorage.org/fit/search/text/solid/username/trappy-chan/
youtube.com/user/JDCav24/search?query=elbow
youtube.com/watch?v=J9yRiOeVvIM
youtube.com/watch?v=fAvOnpN7Shc
youtube.com/watch?v=kL3cIDFUafU
twitter.com/SFWRedditGifs

Supraspinatus & Rotator Cuff: Helps mainly during the initial drive up, with a strong initial contribution to flexion, but also abduction to a smaller degree. Its contribution goes down sharply as the bar goes up. The subscapularis has a decent contribution to the initial flexion, but it goes down sharply as the angle increases. Infraspinatus has weak contribution to abduction, and acts mostly as a stabilizer. Teres minor has a minor contribution to flexion at the end of the movement.

Trapezius: Handles the scapular part of the movement. Its main function during the overhead press is of upward rotation, but also acts on a small amount of scapular elevation and retraction at the end of the movement. The most important fibres are the lower traps, the primary muscle responsible for upward rotation, along with the serratus. The middle traps help to a smaller extent to the upward rotation, but work mostly to stabilize the joints and offset the lateral translation of the serratus. The upper traps do not attach to the scapulae, but help with a small amount of elevation and retraction with its action on the clavicle, at the end of the movement.

Serratus Anterior: The serratus handles the upward rotation of the scapulae, with help from the traps. Its most active fibres are the lower and middle ones.

Lats: The lats perform the complete opposite of everything you’ve read above, acting antagonistically on both the shoulder and the scapulae, and thus are of no help to the OHP. I wouldn’t even be mentioning them here, but for some reason some people think training their lats can help increase their press. No.

This is fucking pathetic just put this shit in the new sticky or something.

Surely you mean military press

Implying your faggot ass can even press the bar.

Fuck off degenerate.

2. Scapular-Humeral-Truncal Rhythm
The OHP is a very complex movement that depends on the rhythmic motion and action of the scapulae, shoulder, and trunk.
The shoulder elevation is done by the coordinated movement between the glenohumeral (shoulder) and scapulothoracic joints, also known as the Scapulohumeral Rhythm.

The initial drive off the chest is primarily glenohumeral flexion, with very little (if any) scapular movement. This initial flexion has a lot of contribution from the supraspinatus and sternal pec major, working alongside the anterior delts and clavicular pec major.

As the bar rises, the strength for the anterior delts and clavicular pec major increases, the contribution from the supraspinatus and sternal pec major sharply decreases, the lateral delts start getting more involved in the movement – but most notably, the scapulae start rotating upwards, in a 2:1 ratio (glenohumeral: scapulothoracic) of angle increase.

This scapular movement is important for many reasons, including mainly:

- Impingement prevention: By rotating upwards, the scapulae create more space inside the glenohumeral joint for the tendons to move under high flexion/abduction angles – without getting impinged at the acromion.

- Stabilization of the load: The involvement of the traps and serratus helps by “carrying” part of the load that’s overhead with the upperback, thus allowing the shoulders to “hold less and press more”.

Would cum instantly if you gave me a blowjob

The rhythm of the torso is also majorly important for the OHP. During the initial drive up, the trunk should be arched (“presenting the chest to the ceiling”) for maximising the contribution of the chest during the initial angles of flexion (when your shoulder muscles aren’t as strong). As the bar starts rising, however, the sternal portion of the chest isn’t as helpful anymore (its flexion strength sharply decreases, as the angle of flexion increases). It’s also during this part that the scapulae will want to start rotating. Thus, it’s beneficial for the lifter to move his torso forwards as the bar goes up. This will allow the upperback to help the shoulders with holding the load more efficiently, allow your scapulae to properly rotate, and your trunk will be more stable with a neutral spine.

3. Hip thrust during Rippetoe’s Press 2.0

Around 2012, Rippetoe introduced what he calls “Press 2.0” to his seminars and books. It’s the same lift, but it has an initial hip thrust (inspired by the Olympic Press, more on this later) before the actual pressing.

The point of doing the hip thrust is that is simply fixes a lot of mistakes novices make, and thus makes it easier for Rip to teach the lift to absolute beginners, with less cues and less time spent fixing their form.
The main benefits of doing the hip thrust is:

- It helps improve bar path: Biggest issue - most beginners, and even lots of intermediate lifters, will start pushing the bar forwards instead of up. By learning to arch or hinge properly, the lifter gets in the best position to push straight up.

- Prevents people with no experience from hitting themselves in the chin with the bar.

- It tightens up your glutes, legs and core: A common mistake people often make - without a strong kinetic chain you won't be able to press as much as weight, as some of the force that should be used to push the bar upwards will be lost with the “loose contact” of your body with the ground. When doing the hip thrust, the lifter will contract all these muscles, and thus have to worry less about this issue.

- It creates an arch so that your chest is in a stronger position to help drive the bar off at the start of it: When performing a regular press, like Klokov in the vid, this arch is created by flexing at the spine - with the hip thrust, your spine doesn't need to be as flexed as you're hinging at the hip joint instead. This prevents beginners from snapping their shit up.

- Helps the trainee learn the proper rhythm: It’s easier for beginners to get the rhythm of the movement, as your torso will naturally “want” to move forwards in order to return your hips to the anatomical position.

However, this initial hip thrust does not change the mechanics of the lift (as in, it’s not “cheating”). Unlike a Push Press, where the quads create momentum upwards to help drive the bar upwards, the glutes and hamstrings only create a momentum forwards when doing this hip thrust.

This forward momentum is of marginal (if any) help (as the actual line of pressing is strictly vertical), and it's countered by the detriment of not using the stretch reflex (unless you do it really fast, or don't use the hip thrust on the later reps, but this is not what Rip teaches). But for beginners, or people with the issues mentioned above, learning to press correctly is more important than getting the extra strength from the stretch reflex.

As the trainee gets more experienced, and has already mastered the technique, he may find he prefers to drop the hip thrust in favour of flexing with the lower back, as that allows him to go faster from one rep to the next - and thus lose less of the strength bonus from the stretch reflex of his delts, chest, and triceps. For less experienced lifters, however, the benefits of fixing all the issues mentioned above far outweighs the benefit of the stretch reflex, and thus the hip thrust will help them press heavier weights.

4. Progression Tips

>Lateral Raises

The lateral delts are often overlooked when it comes to pressing strength. This is due to the bench press having a very small abduction component to it. While the bench is great for developing the whole chest, anterior delts, and triceps, it doesn’t really utilize much of your lateral delts at all. So when routines focus on the OHP and the bench to strengthen each other, your lateral delts can end up lagging behind hard. This is a major factor in why people tend to have so much difficulty progressing with the OHP - they are not strengthening their abduction strength enough.

Heavy lateral raises are an excellent ancillary exercise to build shoulder abduction strength. They are a great way of overloading your lateral and front delts, and also getting some work for your traps, while still being light and specific enough that it shouldn’t negatively affect recovery (if used within reason).

For shoulder health, it’s important that you keep your humerus externally rotated during the movement (thumbs higher than pinky is a good queue), and let your scapulae rotate freely. This will prevent impingement issues.

>Triceps
A limiting factor in all presses can sometimes be the your Triceps muscle. As they’re the only strong muscle directly responsible for the elbow extension, if your triceps are weak, you’ll have issues with presses.

As the bench press puts a higher demand on your triceps (due to heavier loads), for trainees that train both lifts, it’s unusual for the triceps to be a limiting factor in the OHP (lighter loads for the triceps to handle). However, as many lifters do not bench regularly (most weightlifters, for example), if they rely on the OHP alone to strengthen their triceps, it can end up lagging behind and becoming the weak link that leads to failed reps.

Good exercises to strengthen the triceps are, besides the Bench Press, the Weighted Dips and the Push Press (which will also strengthen your chest and shoulders), or Lying Triceps Extensions (aka Skullcrushers) or Cable Pushdowns.

Keep in mind fatigue can also heavily affect your triceps, so make sure your program allows for good recovery when attempting PRs.

>How to progress and NOT GET STUCK with the OHP

For more info check the “Getting stuck and getting unstuck” section on fitsticky.com/novice-programs

Main reasons people get stuck on the OHP when doing novice programs:

1: Trying to add too much weight to the bar at once. The biggest reason why novices doing a linear progression program often get stuck in the Press is due to poor programming. It's mainly people who have been doing SL 5x5, which instructs the trainees to add 2.5kg to the bar on every workout, and people who haven't read instructions on how to progress with programs like SS.

While this increase is reasonable for the Squat and Deadlift, and can take you far with the Bench, it's NOT sustainable for the OHP. If you keep trying to add 2.5kg to the bar, you will stay stuck at 45-50kg OHP no matter how much you deload.

I can't OHP because my rotator cuffs are fucked. Pity me.

You will NEED 1kg- increments in order to progress with the Press on a LP program. You should start using these as soon as reasonably possible, so that your body can adapt without you getting stuck. Using 1kg increments from 44-48kg onwards is usually a good idea. If you don’t have microplates available in your gym, visit fitsticky.com/faq for some tips on how to solve this issue.

The muscles involved in the OHP are relatively small, even when compared to the Bench, and as such, the lift is very sensitive to even the smallest changes in weight.

2: Not eating and sleeping well enough. The importance of proper diet and sleep cannot be understated. They are the number one factors when it comes to strength development and muscle growth. If you've reached a plateau, the easiest, fastest, and most reliable way of getting over it is to fix your diet and get better sleep at night.

3: Not resting enough between sets. In order to assure good performance in all of the worksets, you have to get enough rest in between them. The rule of thumb is 4-6min rests (more if you need it). Shorter rests are fine for assistance exercises (you obviously don't need to be resting 5 minutes for your dumbbell curls...), but in order to be ready for another heavy set of squats or benching, you HAVE to take "long" rests. When in doubt, rest 5 minutes. If you feel you need to, rest longer.

4: You're messing up basic stuff. You're not warming up properly, your technique is simply too bad and is holding you back, you're not training with the full range of motion, etc...

For more info check the “Getting stuck and Getting Unstuck” section on fitsticky.com/novice-programs

5. Variations

>Push Press
The Push Press uses an upward drive generated by your quads in order to help press the bar overhead. It’s done by unlocking the knees and dipping down to a +- quarter front squat position (while maintaining an upright torso), then explosively extending your legs while simultaneously pressing the bar. As most of the initial push is handled by your big Quadriceps muscles, the Push Press is an excellent way of strengthening and overloading the muscles involved at the top of the OHP, specially the Triceps, Lateral Delts, and Traps/Serratus. While it also trains the main muscles who work throughout the entire movement, the Anterior Delts and the Clavicular Pec Major, it usually skips the parts where those muscles specifically become limiting, and skips most of the work done by the other muscles that are more active during the initial drive off.

Still, the Push Press is an excellent exercise for developing a stronger OHP, regardless of where your weakness in the lift is.

>Thruster
It’s a push press, but the lifter goes all the way down to a full Front Squat for the drive up. It’s usually done with an initial Clean, immediately followed by the Thruster once the lifter catches the Clean in the full squat position.

>Snatch Press
The Snatch Press, also known as Behind-the-neck (or BTN) Press, is a variation of the OHP where most of the shoulder flexion range of motion is turned into shoulder abduction. This increases the importance of the Lateral and Front Delts, while diminishing the importance of the Clavicular Pec Major. Due to the even lighter loads and wider grip, the triceps contribution is also reduced. It’s also good for strengthening the traps/serratus.

>Snatch Press cont.

While the lift itself isn’t inherently dangerous or always prone to injury, it presents the problem that the glenohumeral joint usually (depends on genetics) doesn't have much space for the tendons to move around when you go too much into adduction + external rotation (though this can be minimized by the movement of the scapulae) or abduction + internal rotation.
So your tendons can get caught, impinged, "sawn off" during lifts performed behind the neck, like the Snatch Press or the BTN Pullup.

If you have good mobility, or lucky genetics, then you'll be fine.

To minimize risk of injury with the BTN Press, you can simply avoid complete adduction if you're doing multiple reps (just don’t lower it all the way back for the next rep), or if you're gonna lower it all the way down, don't slow it down on the eccentric too much (learn to catch it on the traps like Klokov does in the video , but don't just drop it or you're gonna hit your neck).
And don't overdo the weights. Use it as an assistance lift and keep yourself inside a safe RPE range.

And again, keep your mobility work in check.
While a full Snatch grip isn’t necessary, a widegrip is always prefered.

>Push Snatch Press
Pretty self-explanatory. Bar behind the neck, widegrip, using drive from the quads to help drive the bar up. Good for overloading the traps/serratus and lateral/front delts.

>DB Press
An OHP performed with dumbbells instead of a barbell. It’s a lot more demanding on your stabilizers, specially the rotator cuff muscles, and as such it doesn’t allow you to utilize weights as heavy as you would with the barbell. However, it’s great for adding as an assistance exercise, specially for Powerlifters who want to focus on benching, but want the benefits of balanced upperbody development from the OHP without having to worry about it affecting their recovery.

A notable difference is that the DB Press can be performed in what would be the middle ground between a Snatch Press and a regular OHP, by having the dumbbells at your sides, instead of in front of you or behind your neck. This is specifically useful for lifters who want to strengthen their shoulder abduction, but don’t have mobility for the Snatch Press or don’t feel comfortable doing Lateral Raises.

>Olympic Press
Oldschool competition lift that’s not very relevant anymore, as it was removed from the Olympic Weightlifting meets a long time ago, and it’s not used in any other (major) type of competition nowadays. It doesn’t present much value as an assistance exercise, it’s hard to perform correctly, and can put quite a sizeable amount of strain on your spine. In any case, it’s still the way you can Press the most amount of weight overhead without resorting to pushing and/or jerking.

It’s performed with an initial hip thrust (later incorporated into Rip’s Press 2.0), an initial pressing, then followed by a hyperextension of the lowerback and hip joint (“falling back”) that allows the lifter to lock his arms and shoulders without having to cover much pressing range of motion. Once the lifter fully locks his elbows, he then uses his trunk and hip muscles to flex himself back into the standing position, while mainly supporting the weights with his pressing muscles.

>Olympic Press cont.

All of this is performed without unlocking the knees, as per rules of the competition back then, but the quads are still considerably involved in the flexion of the hips, and your knees are never really “locked” when they’re bent so far forwards.

If you wanna read more about the history of the Olympic Press, check "The history and downfall of the Press in the Olympics" library.la84.org/SportsLibrary/JSH/JSH2001/JSH2803/JSH2803d.pdf

>Seated Press
An easier way of performing the OHP, as the kinetic chain is shortened by the bench, and thus there’s less issues with technique involved, and allows non-experienced lifters to press more weight.

However, the seated press does present a few problems that can make it prone to injury. The main one is that the lifter will press his scapulae against the bench, thus preventing them from rotating upwards as they would in a regular press. As discussed before, this can lead to impingement issues, as the space inside the glenohumeral joint is reduced when the scapulae are not allowed to follow the humerus into the higher degrees of flexion/abduction.

The other, though minor issues, are related to spinal compression; and not being able to use the truncal rhythm to get a stronger initial push, and extra support from the upperback at the later parts of the lift.

>Pin Press
Done by setting the pins higher than your chest. This allows the lifter to skip the initial drive up part of the OHP, and simply work with the middle and late parts of the lift. Not very common, but can be useful as assistance exercise.

>the same person

>Paused Press
Done by pausing the rep in the middle of the lift. The pause can be performed whenever. Some like doing it right after the initial push off, some like pausing right before the very end… They each have their benefits on developing endurance, overloading specific muscles, or simply getting stronger on a specific part of the range of motion.

>Push Jerk
A lift that combines a jerk (a lift where the athlete pushes the bar up with an initial drive similar to a push press, but then “drops” or “pushes himself” down to receive the bar with fully locked arms, instead of pressing the bar to the lockout) with a press (the lifter will both “drop/push himself” down and press the bar to lockout).

It’s basically using every resource available to press heavier weights.

It’s often seen in WL competitions in the form of “press outs” (when the lifter doesn’t fully lock his arms when receiving the jerk), but it’s not “legal” and the whole C&J attempt will be marked as a failed attempt (aka “red lighted”).

>Log Press
A strongman competition lift. For the sake of being short, it can either be a "Strict Log Press", or a "Push Jerk" done, with a log or a very wide log-like bar (there are handles inside the log for you to hold it properly). It’s cumbersome to hold in the racking position, and requires a lot of specific technique and practise. It’s usually done off the floor, with the strongman performing a Log Clean (which is more of a deadlift with a roll than an olympic Clean) to get it on his chest.

>Sotts Press
The lifter will squat all the way down with the bar on his back, then perform a Snatch Press from the bottom of the squat. It’s a way of training both the balance/stability for the overhead squat and snatch, and strengthening your pressing muscles. Not very useful outside of the context of Olympic Weightlifting.

>among many, many others...

>The lateral delts are often overlooked when it comes to pressing strength
your reasoning is valid and all but in practice, lateral raises do nothing that just pressing more wouldnt do. dips on the other hand do.

no fucking one recommends lateral raises for ohp assistance

Further reading and technical sources:

fitsticky.com/lifts (more cool articles like this)

The Quest For a Stronger Overhead Press by Bill Starr startingstrength.com/site/article/the_quest_for_a_stronger_overhead_press

The history and downfall of the Press in the Olympics library.la84.org/SportsLibrary/JSH/JSH2001/JSH2803/JSH2803d.pdf

The Olympic-Style Press by Bill Starr startingstrength.com/site/article/the_olympic-style_press

Starting Strength 3rd Edition by Rippetoe

Biomechanics of Skeletal Muscles by Zatsiorsky and Prilutsky

Moment arms of the muscles crossing the anatomical shoulder ncbi.nlm.nih.gov/pmc/articles/PMC2644775/

Scapular and rotator cuff muscle activity during arm elevation: a review of normal function and alterations with shoulder impingement scielo.br/scielo.php?pid=S1413-35552009005000012&script=sci_arttext

Solid thread. Dont let the trolls get you

>lateral raises do nothing that just pressing more wouldnt do

Easier to handle
Easier to throw in at the end of the workout
Specific work for the Front and Lateral Delts (unlike the press)
Not limited by other muscles (unlike the press)
Less fatiguing
Can be done quicker and with short rests

>dips on the other hand do

Except dips don't have any shoulder abduction. It's a different exercise to strengthen different muscles and different parts of the lift.
It's also a compound, which doesn't have most of the benefits I mentioned above.

>no fucking one recommends lateral raises for ohp assistance

Source: You.

>Not limited by other muscles
if you're limited by other muscles, why would working on your lateral delts help?

but my point is that no matter how good lateral raises are in theory, in practice they just don't do shit to improve your ohp. dips do.
>Source: You.
oh come on, youre better than that. source: bill starr and every fucking reputable coach (meaning, not you) ever

Cheers, Trapp

You weirdo

Klokov is bae

Some tips I've run into concerning the OHP:

Hold the weight overhead on the last rep for core stabilization gains.

When doing volume work for the press, let the bar come to a full stop at the bottom to eliminate the stretch reflex.

>if you're limited by other muscles, why would working on your lateral delts help?

What if you benched during the workout and your triceps is just too tired for the press to be a good option?
What if recovery or the volume is an issue?

Also, keep in mind lateral raises work both front and lateral delts - both primary movers of the OHP. As you can see on this image >in practice they just don't do shit to improve your ohp

"Training specific muscles with accessories doesn't do shit to improve main lifts"
Source: You.

>source: bill starr and every fucking reputable coach (meaning, not you) ever

No, that's source recommending dips. They say nothing about not recommending lateral raises.
If you actually read the text you'll see I've mentioned dips as accessory.

But the purpose of the lateral raises is different from the dips.

>What if recovery or the volume is an issue?
valid points, i got confused by the way you listed your points.

>"Training specific muscles with accessories doesn't do shit to improve main lifts"
so i can just add whatever lift i want into my routine and i will make more gains in the main lifts that utilize the muscle i worked? it's not that simple.
>They say nothing about not recommending lateral raises.
but the lack of anyone reputable recommending lateral raises says something.

i did see the dips, im just saying that lateral raises don't work as an ohp assistance for me or anyone else i've worked with. dips, on the other hand, do.

Here's Klokov pressing more weight than you'll ever press in your life Here's Klokov doing lateral raises

perfectly valid argument there my friend

None of your arguments are valid either.

my anecdotal evidence isnt valid? ok bro

is this shit crossfit?

>so i can just add whatever lift i want into my routine and i will make more gains in the main lifts that utilize the muscle i worked?

No, I never said that.

>im just saying that lateral raises don't work as an ohp assistance for me or anyone else i've worked with

I use them with lifters I work with and they do help.
If they are not helping your lifters, it's because the issue your lifters are heavier is not their shoulders.

I never claimed lateral raises will solve everything. I specifically detailed what they're useful for and for what type of lifter they're gonna be the most helpful.

Dips are for a completely different issue.

>are heavier

are having*

don't you mean The Press?

Where is the best place to do them? Is the squat rack okay?

Funnily enough, that's an actual weightlifter.

about to set a clean and press max today, supposed to be my 1+ day of wendlers but i'm just gonna do the single and then joker sets of singles.

Trappy, are you saying the olympic press is not a good thing?

does klokov do this shit to troll his fans or are the russian strength coaches as mad as they were back in the day?

can't blame them they get the job done

How's the clavicular pectoral carry over from incline bench to press?

I can't say I don't have a degree or anything, but I can tell you that I stopped incline benching and started pressing more often and have gotten more clavicular pec development than ever before

i'm not going to bother reading this thread since it will be full of literal textbook advice from a degenerate who can't press over 30kg, and likely can't press the bar

Lmfao. A mega thread by a retarded crossdresser on a simple lift and fit eats it up.

*claps really sarcastically* great job guys! Lmfao

i think he's just messing around there

so which of the assistance exercises would you recommend to help ohp progression? im kinda overwhelmed

well, trappy-chan's an idiot

>you NEED 1kg increments blah blah blah
explain the incredible pressing strength of guys in the days before usage of these plates. they used bent presses, one arm presses, double hand barbell presses etc. and before they increased the weight, they increased the volume (which by the way is the only way to make lasting strength gains).

this guide is good and thorough but it is incomplete. i agree that 1kg increments are incredibly useful but don't post the misinformation that they are necessary ITT> your word is not gospel.

How to stop stalling bench

>I use them with lifters I work with and they do help.

People actually pay you to coach them?

Please put this Info into somewhere.
For example New sticky

>plates lighter than 1.25kg are a recent thing

1kg increments have been used since at least the 50's. Just go look at the olympic records, they're not all set in increments of 2.5kg.

You mean the overhead military deltoid press?

Thanks, trappy, your posts are gold

You mean The Press™?

You mean the benchless standing press?

Pretty sure it's upright vertical tricep extension

I just want to be fucking strong and I just can do three exercises forever. What should I do:

1. Squats or deadlifts
2. The Press or bench presses
3. Chin ups or pullups

I really wanna read this and you wont put this on a site
Reeeeeeeeeeeeeee

>tfw filter doesn't seem to be working

4. Don't be retarded

They were on vacation in Thailand and did that just for fun.

Not sure I understand the question, but the chest is even more involved in the incline bench as it has a Transverse Flexion component to the range of motion.

You need 1kg increments for Linear Progression.
Learn to read senpai.

Depends on what is lagging behind.
For lifters who train the bench with rather the same or even more focus, I recommend heavy lateral raises. Snatch presses can also be used for this purpose if the trainee has enough mobility and prefers them.
For lifters who don't train the bench, or do it with less focus, weighted dips are usually very good for strengthening the triceps and chest.
Push Presses can be used, with their own intensity day, or simply as back off sets after the main OHP sets for volume and overload of the pressing muscles.

And of course, having more OHP frequency always helps to hone technique. As long as it's not overdone and allows the trainee to recover properly.

Olympic press is fine for its purpose. I just don't find it very useful in training for the purpose of getting a stronger OHP, as the lift is hard to learn and master, and it's about reducing the amount you have to press by using your trunk.
If the objective is to have overload, the Push Press works better.

Read the "Getting stuck and getting unstuck" section on fitsticky.com/novice-programs

Squats and deadlifts, while working around the same main musculature (to some extent), are very different. You should always do both tbqh, but if you had to pick one, I'd choose the deadlift simply because it also trains your back, and can be done from a deficit for more quads involvement.
Between the press and the bench press, the press has more "carryover" to other stuff and is more "athletic", but the bench also has its value and it's a competition lift.
Chinups and pullups doesn't even matter, basically the same thing.

It'll be on fitsticky.com/lifts later.

How important is grip width? I feel like as long as you keep your fore arms perpendicular the width doesn't matter as much.

I've seen some people press with their hands almost touching their shoulders. And others press with a grip width significantly wider. Any insight?

Ok Thanks a lot trappy.
Could you upload them in a txt Format or something similar to them.
Or at least up the resolution because pictures on fit sticky arent looking great imo

>he doesnt work all parts of his delts

I found it interesting and i press my bodyweight.

Its good to switch em up. Sometime i do a little narrow and sometimes a little wider.

A "narrow grip" () is the strongest when it comes to leverage. Narrower than this will simply be too awkward to press with a good bar path.

A slightly wider grip has worse leverages, but reduces the range of motion slightly as compensation, and can be more comfortable when receiving it from a Clean, depending on your proportions.

A grip as wide as a regular bench grip or a snatch grip is detrimental, as it highly reduces the effectiveness of the clavicular pec major contribution. It does increase the work of your lateral delts, though, so it can be used as an assistance exercise. It's usually done behind the neck, as it's too awkward to hold the bar with a wide grip in front of you.

Narrower grip = more flexion less abduction (relative) | more elbow extension required | longer total range of motion | stronger leverages (can lift heaviest) | more upper chest involvement
Wider grip = more abduction less flexion (relative) | less elbow extension required | shorter total range of motion | weaker leverages (can't lift as heavy) | less upper chest involvement

Keep in mind the differences in leverages and range of motion can offset one another. A grip too narrow will be detrimental, and a grip only slightly wider than the regular narrow grip will allow you to lift basically the same amount of weight.

Keep in mind that while a snatch grip has less elbow extension required, it puts your triceps in an weaker position.

>stalling at 40kg

>tfw not a manlet

I envy you munchkins

Try harder.

recently narrowed my grip and I guess my grip was too wide because I could press more, this explains everything

Isn't that just pic related?

Copy pasting the OHP chapters from SS isn't considered "knowledge" by the way you DYEL degenerate.

None of these things are in SS.

Trappy, when you samefag you use the word 'solid' a lot. Kill yourself, you autist.

desustorage.org/fit/search/text/solid/username/trappy-chan/

6 months tripping and shitposting every day, and not a single full page when searching for the word solid.

Obviously his is trip is off, you retard.

I always get tunnel vision and light headed at the end of a heavy OHP set. Is there a way to fix this before I drop my bodyweight on my head?

Are you holding it in the (front squat, clean) racking position? Or simply with your arms like ?

If you're holding it in the racking position, if the bar is on your neck it can block the bloodflow from the carotid arteries, thus making you feel lightheaded.

I get some pain in my right elbow while pressing. Anybody who knows why that is and what i can do bout it?

This might help youtube.com/user/JDCav24/search?query=elbow

Bottom of my press starts a little lower and I'm fairly sure I'm not resting the bar on my neck. Thanks though.

I just love the OHP
some people say that your shoulder wont grow from ohp,i doubt it.

Hey trappy,
Former hater, now fan here. I am wondering if you can tell my why i might be having clavical pain when i ohp and sometimes bench. I'm pretty sure the pain is or is around the conoid ligament and it is a dull pain which is triggered whenever i ohp or bench. Now, i am 100% sure i am using good form on bench (pinned shouldrblades, arch etc.) and when i OHP (i use ripptoe's 2.0 method).

I've already had 1 week off from lifting to let it heal. I started to OHP the other day after the break yet the dull pain started again. Does anyone else get this clavical pain?

Pls help trappy

It might just lack of cardiovascular endurance (fixable with cardio), or blood pressure dropping due to hypoglycaemia (fixable by eating 1h-1:30h before training, or having a small snack right before. Just don't overdo it with the snack, though, if you eat too much and train right after you might feel nauseous and vomit).

Can be the AC joint, or rotator cuff impingement. Hard to tell without examining you or seeing you lift.

Do you feel pain when doing pic related?

Where do you touch with the bar when benching?
Do your tuck your scapulae when OHPing, or do you let them move freely?

Thanks, trappy.

No it's definitely not ac related since i've had those troubles before and addressed them. There is no pain in my shoulder when i move my arm above my head or in those positions. My bench tenchnique is pretty good, i come down just below my nipples and retract my scapular (the proper set-up). Maybe i need to review my OHP technique, but IMO it is quite like Rippletoe's. The pain right under my colarbone, so it's very perplexing and i have no idea what's causing it. Fuark :(

It can be a tear or inflammation of the coracoclavicular ligaments, or simply rotator cuff impingement.
Unfortunately it's hard to diagnose it without imaging, only using physical examination.
And it's even harder without any of those and through the internet.

You have to see a doc.

Are you doing any mobility work for the shoulders?
Here are some stretches:
youtube.com/watch?v=J9yRiOeVvIM
youtube.com/watch?v=fAvOnpN7Shc
youtube.com/watch?v=kL3cIDFUafU

What's your grip width for the bench?
Are you doing warmup sets?
Do your tuck your scapulae when OHPing, or do you let them move freely?

PLEASE

KILL YOURSELF

YOU'RE TRASH

EVERYTHING YOU SAY IS ALWAYS SHITTY BASIC INFO WITH FANCY AND A BUNCH OF UNNECESARRY WORDS

JUST FUCKING KILL YOURSELF

Hmm would not tucking in the scapula on the OHP cause serious problems? I' honestly not sure what i do with them when i OHP. That could fuck my shit up right if i let them loose?

Oh and i was thinking that my bench grip might be too narrow. My hands are just outside of shoulder width. That could be putting too much strain on my clavicals as my elbows would have to be going back further in order to touch the bar to my chest. How wide should my grip be on the bench??

Your scapulae are supposed to be free to rotate during the OHP. If you tuck them down or they don't rotate due to weak or arrhythmic traps/serratus, you can develop impingement issues.
See this vid >Oh and i was thinking that my bench grip might be too narrow

Try going a bit wider, it can fix your issue.

>How wide should my grip be on the bench??

Use whatever feels comfortable.
The "standard" width is vertical forearms at the bottom, but lots of people prefer wider.

If you plan on competing, then the max grip allowed in PL is index finger on the ring marks (the narrower one if the bar has dual markings. If not, check if the markings are for PL or WL by measuring their distance)

>trappy's first anatomy lessons
>now expert on fitness physiology and body mechanics
>throws around technical terms to make his statements seem correct
>basically says utter bullshit around 50% of the time
>also obviously doesnt know what a vagal maneuver is

you know, you might be a nice person trying to help people on the internet. But from the extend of your posting history with a tripcode in the little time you are here it seems very much that you also post on here for recognition and validation. You are trying to build this persona here becauce most likely there is something missing in your real life. I don't blame you though. Being transgender is probably pretty tough and is cause AND symptome of insecurities and unstable personality.

But what I blame you for, and you should take the responsibilty for is this:
When you post your tips on Veeky Forums someone might actually listen. Most of the time this means no harm, but sometimes you don't know what you're talking about and someone who can't spot the BS will take the advice and get injured. And this is enterily your fault then.

Stop tripfagging, only post advice and fitness/health related stuff you really really know is right and get a grip on your life.

Here's your (you)

kek

u r qt

rate me out of 10?

Trappy How can you be a coach/trainer if you have only lifted your self for a couple of months?

23 months*

Besides, coaching is a separate skill from lifting.
You don't have to run a marathon in order to become a heart surgeon.

>23 months*
That is funny because last time i asked you for how long you been lifting you answered like 8 months, that was 1 or top 2 months ago.

>You don't have to run a marathon in order to become a heart surgeon.
That is just a horrible analogy

>like 8 months, that was 1 or top 2 months ago.

You can check the archives, you'll see that's not true.

>That is just a horrible analogy

You don't get it, but it's cool. I didn't expect you to.

The archives don't go back that far. But it doesn't really matter, 23 months is exaggerating it quite a bit and if you are willing to bend the truth that much you are quite dishonest.

>You don't get it, but it's cool. I didn't expect you to.
If you don't expect someone to understand what you are saying then why even say it?

Thanks breh. I fucking hate OHP but this is good info