3 UNDERRATED Tips To DESTROY Your Overhead Press Plateau!

Рет қаралды 30,544

Жыл бұрын

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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Пікірлер: 63

@Eric-hi5py Жыл бұрын

Strengthen your back as well peeps!!!

@lesegoshibambo1994 Жыл бұрын

👌🏾 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. 🙏🏾

@DOMSTEDELINGEN Жыл бұрын

Why does vegan gains hate this man? His advice is great

@hasanc1526 Жыл бұрын

Could you do a BTN press technique tutorial?

@andresruval Жыл бұрын

I've thought about pausing at my sticking point as a variation, just about 1 inch above my head, any thoughts on that?

@nahuelise4055 Жыл бұрын

Overhead carries seems to help too

@bodinjorgensen5364 Жыл бұрын

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

@copown

My plates crusty like that too xd

@victorgomez6330 Жыл бұрын

I've built my 165lb strict press on pure rep work (8-10 reps)

@chonkeboi Күн бұрын

Wait so was it basically just 1x1@RPE 9 and 3x10@70%ish twice a week?

@axeloverstad7383 Жыл бұрын

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.

@1wisestein

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.

@thebarbelllifestyle1478 Жыл бұрын

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.