One Bad Way to Deal with Stalling on The Overhead Press
Feb 5th, 2008 by Mehdi Tags: Exercise, Overhead Press, Weight Lifting
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Reader Abhishek asked in StrongLifts.com Forum:
My shoulders have always been below par. They can’t handle too much stress. So, as I was at my Overhead Press max, I used my legs to complete all reps.
Is the Push Press a cheating movement? It allows the use of more weight, that’s evident. But isn’t shoulder strength compromised? Should I start using Push Press or stick to the Overhead Press?
Abhishek did the Push Press: Overhead Press using leg drive. You can see it in the video below. Notice he doesn’t start with a) the bar on his chest b) elbows in front of the bar. The former is cheating, the later inefficient.
The Push Press. You can lift more on the Push Press than the Overhead Press because you’re using more muscles. 20kg and more is possible depending on your technique, how much you can Squat and how fast you are.
The Push Press is not a cheating movement. But you’re cheating when turning the Overhead Press in a Push Press because the weight is too heavy. You’re not doing Half Squats when Squats get heavy. Same for the Press.
How to Deal with Stalling. If you struggle to get 5 reps on all 5 sets of the Overhead Press on StrongLifts 5×5, here’s what you should do:
- Keep The Weight. Do as many of the 5 reps you can on all 5 sets. If you only get 1 rep on some sets, so be it. Don’t lower the weight.
- Lift Correctly. Keep your knees locked & lower back straight — squeeze your glutes. No leg drive and no hyper-extension of your lower back.
- Try 3 Times. If you didn’t get 5 reps on all 5 sets, use the same weight next workout B. Try to at least beat your previous total amount of reps.
- Deload. You used the same weight for 3 workouts B, but you still don’t have 5×5. Lower the weight by 20% & add 2.5kg each workout B.
When & How to Push Press. Once you’re an intermediate lifter, you can use the Push Press to overload your muscles. Triceps & core work harder because of the increased weight. But the leg drive makes your shoulder’s job easier.
Push Press technique is a mix of the Front Squat & Overhead Press:
- Assume the Overhead Press starting position
- Dip under while keeping your weight on the heels
- Aggressively extend your hips & knees, squeezing the glutes
- Use the momentum built by your hip extension to press the weight up
- Shift your torso forward when the bar reaches forehead level
- Lockout the weight
Co-ordination & speed of movement are key. Learn to Squat & Overhead Press correctly before trying the Push Press.
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Yeah, I dipped into the Push Press a couple weeks ago when I was stalling. I made it through that day and realized I was cheating and didn’t want to do that. I tried it again and again and still stalled so just did the deload. I saw some guys doing the Push Press this morning with the weight I was scheduled to use today and it made me determined to do the OHP without resorting to that. It was tough but I made all 5×5. And a cute girl waved to me when I was done - bonus!
I saw this video awhile ago on Crossfit with Mark Rippetoe giving pointers on the Overhead Press - it’s pretty helpful if I remember correctly. I know I still do his little hip trick to get the weight up when I feel as though I’m about to stall.
http://www.youtube.com/watch?v=sebbhlKhs2E
Yep..Using of hip instead of knees can be helpful while doing OH press..
Ive just hit my sticking point on OH after my big dealod @ christmas. On monday i really strugled on 42.5kg but did manage 5×5. Should i still go up to 45 on friday even know im going to fail? I know this may seem like a silly question but if i do go up then i will end up stalling threee times and then deloading. After the deaload, if i then fail again on the same weight, whats next?
@Eddie
Always increase the weight if you get 5×5 Eddie. You don’t know if you’ll stall 3 times in a row again.
My only problem with OH is that I have to power clean it and my elbows are not flexible enough for me to rest the bar on my shoulders. I have been increasing weight progressively without problem
This is my 4th month and I only increase weight when i find my 5×5 OH workout easy.
I was able to increase my overhead press by switching to overhead squats for some weeks. What is your opinion on the overhead squat?