What's some good accessory exercises to maximize OHP gains? Of course, besides doing a shitton of them?
What's some good accessory exercises to maximize OHP gains? Of course, besides doing a shitton of them?
Cooper Bennett
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Justin Sanders
why do manufacturers think we need plates with flat edges, or whatever that shit is, to "reduce the risk of rolling"
and why do gyms stock them
makes any lift off the floor have shitty flow
Michael Butler
IMO high incline incline bench, close grip bench and facepulls
Jeremiah Collins
CGBP, dips, ohp
Nolan Bennett
5 sets of handstands per week
Brayden Fisher
This right here, apparently I was benching too high and it was working out my shoulders more than my chest. To my astonishment I ended up reaching 1pl8 OHP before all else. /blog
Ethan Hill
if you struggle at lock out flat bench, spoto press, and close grip.
If you struggle at the intial explosion incline bench press, db shoulder press and more overhead press
Owen Price
what if I struggle with the bar about 2 inches above my head?
Liam Davis
The best
Aaron Harris
Is heave press just a push press?
Adrian Carter
Bench press
Also my OHP finally hit 100kg once I started doing lateral raises but I'm not sure if that helped or just correlated.
Carson White
Just an observation but every single stock image of the OHP has the guy doing a too wide grip. Weird.
Aaron Reyes
Behind the neck pressing is what took my OHP to 2pl8 and beyond. If you've got the mobility for it, I recommend it.
Camden Flores
Wait is just a bit a wider then your shoulders bad?
Isaiah Price
It's not too wide
Elijah Myers
>Use only the arms and shoulders.
>Is heave press just a push press?
Joseph Sanchez
You'll get a load of crap because no one knows how to press anymore.
Back in the day, when it was an Olympic lift and before press numbers became similar to jerk numbers, these were the accessories recommended:
>1. Bench
>2. Seated (Front, i.e. same hand placement & start from chest) Press
>3. Standing DB Press
>4. Standing Wide Grip (Front) Press
>[in that order]
Obviously accessory styles changed throughout the years, but a 'typical' press acc. routine from when the press was done strictly (i.e. 1950s) was:
>3-5x3-5 or 5/4/3/2/1
>i.e. working up to a top set of 5 or 1
Nothing surprising, I know. What should be of interest however is that this was done 1-3 times a week AFTER a press schedule.
Examples of typical press schedules from the era were:
>10x3, progressing from 50%ish to a 3rm (basically what the Russian's, like a Vaslov, did)
>Take your 60% weight & do 3 reps, add 5kg & do 3 reps, keep adding 5kg until you can oonly do 1 rep and then stop
>5/4/3/2/1 starting at 80% and working to 5kg less than max. THEN do 1/2/3/4 working back down with the 'inbetween' weights (i.e. max was 85kg - 1 = 82kg, 2=77kg, 3=72, etc.
>Basically using 8-10 sets of 1-3 reps progressive & never going over minus 5kg from your max
This sounds a lot to modern ears, but when the press is done strictly you can go heavy very often without any problems.
An example press specific routine would be:
>Day 1: Press routine / Bench
>Day 2: Press routine
>Day 3: Press routine / Seated Press
>4-8 weeks
>Follow up with a BBing style month, then a powerlifting style month - basically what Tommy Kono recommended
>You will notice the above follows a heavy/light/medium wave pattern.
Again, from following the advice of WLers when the press was done strictly and as an olympic sport, your progress options during this routine are:
cont....
Grayson Davis
cont...
>Test new press max between every 1-4 weeks (sub 3rd day for a max test day [by the way, testing max is a whole post in itself]). Only increase weight when a new max is achieved with good form.
>I.e. (if you have been listening) you have a max of 100kg & you are doing a routine of 8x3-1 where you hitting 1x95kg 3xweek. When you can hit 102.5kg you increase all weights by 2.5kg and continue. Do not increase weight until then.
Additionally worth noting:
>Some of the advice here wouldn't be suitable for some people listening. At an early stage the best thing for a novice-intermediate presser is reps. John Davis (a legendary black American weightlifter from the 40s) recommended for a novice (i.e. anyone under 80kg) 5-10x5. That may sound like enough volume to make Ripptoe shit, but it works. He also recommended 5-10x3 for interm. (i.e. anyone with a press under 100kg). 3xweek. You increase weight only when all sets of 10 are done.
Noah Young
cont...
Want more info like this? Check out the The Tight Tan Slacks of Dezso Ban blog. I have gleamed all of this from directly trying out a lot of the advice from 1930-1950 press routines/information.
Nicholas Torres
Strict (i.e. no lean back/hip & leg thrust) needs a wider grip than you think.
It's the 1960s Patera/Alexeyev style that needs a narrower grip.
By the way, Lewis MArtin's (aka the guy in your pick) coach Al Murray recommended the 'overload' press as the best accessory:
>Take 5kgish more than max, jerk/push it over head, lower bar a few inches, raise to lock out, preogress with reps and inreased distance. Use a power rack if doing this today.
I never found this advice much useful however.
Lucas Rodriguez
Good posts
Noah Rivera
have a you bud
Dominic Phillips
Well played
Lincoln Rogers
I got stuck at 70kg 3x5 OHP for a very long time, introducing weighted dips into my routine made me gain 20kg on ohp
Austin Nguyen
I like the Arnold Press.
Elijah James
How has no one suggested the most specific assistance work?
>Pin Presses
Robert Turner
>going all the way to clavicle
Jesus how do people do this? I'm in pain going below my chin.
Aaron Kelly
>half pressing
Owen Lewis
1x1 rope around your neck
Lucas Campbell
i read that blog all the time, i'm glad the owner didn't keep it private
Ethan Green
bill starr calls these press starts
startingstrength.com
Kevin Roberts
.. You won't get shoulder activation unless the bar touches the clavicle. Majority of deltoid work comes from you pushing off from the clavicle on the next rep.