Stalling on OHP

[btg522]

Hey Guys-

I have been doing the program for about 7 weeks now, and I am starting to stall on the OHP. I have read and re-read the site's page about it, and am still having issues. Here are my stats:

Weight: 166 lbs/75.2 kg
Height: 6 feet
Exercises:
Squat: 115 lbs/52.2 kg
OHP: 80 lbs/36.3 kg

So as you can see, I am stalling with an OHP of about 80 lbs/36.3 kilos. I have tried 85 pounds on the bar, but have never been able to complete a 5 rep set. Any advice on what to do? Maybe some supporting exercises?

This is the only lift I am stalling on; I deloaded on the squat to work on form, but now I am progressing well on that.

Thanks!

[luco]

This is completely normal. Look at your OHP compared to your squat. A mere 16 kg difference. Most people can OHP about half of what they can squat, so you're not doing as bad as you think.. Heck, you've been lifting for 7 weeks and your OHP is only 15 kgs below mine (after 2 years!).
Just do what you do when you stall 3 times: deload and rebuild. Still not progressing? Check your diet/rest.

[Faraz]

Hows your food intake? Rest etc?

The thing with the OHP is that it is generally the first thing to stall, judging by your squat stat there is a bit to go before you pass the beginner stage.

How many times have you deloaded on the OHP? The best thing to do is to deload 10% and work your way back up and chances are you will pass your sticky point each time, also increasing your pullups, bench and squats and deads will also make you stronger.

[jww38]

What is your weak point on the OHP? Being that close to your squat I am guessing you will be having some stability issues. You need a strong base to push from that will come from heavier squatting.

Do you do dips as assistance? I found these helped my OHP through increased tricep strength

[btg522]

Thanks for the advice guys.

To address your point, this is the 2nd time I have deloaded. However, I usually do just 5 pounds- I will back off 10 pounds and then work back up, while doing dips as support. Would shoulder press-maybe with dumb bells- help at all?

Probably the hardest part of the OHP is the first few inches- once I get it past my chin I am golden.

[jww38]

Are your elbows in front of the bar at the bottom? I think that will help you at the bottom of the lift. I find that if I keep my elbows out in front of the bar getting it above your head is the easy part.

[sgtrock]

Are your elbows in front of the bar at the bottom? I think that will help you at the bottom of the lift. I find that if I keep my elbows out in front of the bar getting it above your head is the easy part.

Bingo. I did this and blew past a stall at 80 until I hit 95, now bouncing between 85 and 95 for 6+ weeks, but form was the big issue.

[Portillo]

What i do is a take it alot slower. I do 1x5, then 2x5 the next session, until i get to 5x5.

[atypical1]

Microloading is your friend. If you don't have really small plates (half a kg) then get some. Get something that adds the minimal amount of weight you can to the bar. You always want to be moving forward and that's a great way of doing it.

james

[btg522]

Sounds good. I will grab some smaller weights and make sure I have my elbows out in front.

[sgtrock]

What i do is a take it alot slower. I do 1x5, then 2x5 the next session, until i get to 5x5.

That's a great idea and one I'd like to play with, but haven't yet. I believe that is double progressive training. Seems very useful.

[Portillo]

My OHP has dropped off in recent weeks, kept making excuses to skip it. But im back now, had to deload back to 40kg.

[Leot]

If you can, take a video of yourself pressing, it's hard to tell how your form is without taking a good look at it (mine was all over the place). Other advice has been good, also remember to keep your abs, glutes and lower back clenched hard while you press and take a deep breath and hold it for each press. Don't forget to get under the bar.

[ltbs]

Microloading is your friend. If you don't have really small plates (half a kg) then get some. Get something that adds the minimal amount of weight you can to the bar. You always want to be moving forward and that's a great way of doing it.

james

Exactly how i now OHP, i bought a pair of wrist weights total 1k and strap these to the bar so the increases would go 30k, 31k, 32.5k, 33.5k, 35k so the most i increase will be 1.5k instead of the 2.5k, takes longer but you'll also keep progress for longer before the stall...