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