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Forum » Weak AF in all overhead press movements
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Thread: Weak AF in all overhead press movements

post 1691532213 10-12-2023, 12:34 AM
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Weak AF in all overhead press movements

Came back into lifting after like 6 years of break, been lifting for almost 1 year now.
When I came back into lifting I used to do barbell standing overhead press, reached i think 68kg for 3 sets of 5 or 6 but the strength fluctuated from week to week, like one week i could do like constant 5 or 6 reps then next week maybe only 4.

I switched to dumbell overhead press, managed to reach 4 sets of 5 last week with 32kg dumbbells, then this week on the first set i barely got 4 reps, tried again, i did 3 so i said fk it and went and did barbell overhead press for 3 sets of 5 with 50kg.

Idk what I am doing wrong, i follow the fierce intermediate program with a few modifications, all lifts are going up accordingly an progression is linear just on overhead press its ****.

What should I do misc ? I am desperate, please respond
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post 1691533753 10-12-2023, 01:58 AM
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You're not gonna just linearly progress higher and higher as a natty boyo
post 1691534703 10-12-2023, 02:55 AM
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Originally Posted By ProudKraut⏩
You're not gonna just linearly progress higher and higher as a natty boyo
yea bro but in all lifts i am going up only in overhead press i am actually regressing, idk wtf is up
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post 1691534733 10-12-2023, 03:00 AM
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how often do you train overhead movement?
post 1691535013 10-12-2023, 03:21 AM
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Originally Posted By Incelsavior⏩
how often do you train overhead movement?
One time / week
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post 1691535073 10-12-2023, 03:22 AM
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I would curb OHP altogether and do incline DB bench instead. Maybe add some raises or sum chit.
post 1691535093 10-12-2023, 03:25 AM
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Pinched nerve in left shoulder


Dropped a 125 on my head and twisted my arm doing Arnold’s


Now I can’t do above 20 and I can barely do that no meds


I get the shoulders up with chest and dips tho
post 1691537573 10-12-2023, 05:40 AM
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Originally Posted By ProudKraut⏩
I would curb OHP altogether and do incline DB bench instead. Maybe add some raises or sum chit.
I already do those, i incorporated both LU raises on chest day and lateral raises on chest day but i wanna do some ohp stuff as well.
Originally Posted By Itzblunted⏩
Pinched nerve in left shoulder


Dropped a 125 on my head and twisted my arm doing Arnold’s


Now I can’t do above 20 and I can barely do that no meds


I get the shoulders up with chest and dips tho
damn, I already do dips tho
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post 1691537883 10-12-2023, 05:54 AM
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- Change rep range, try higher reps
- Do mix of pause reps and touch and go
- Get stronger triceps
- Play around with width, maybe try closer/wider
- Squeeze glutes, abs when pressin
post 1691542983 10-12-2023, 08:03 AM
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Originally Posted By IntelExchange⏩
I already do those, i incorporated both LU raises on chest day and lateral raises on chest day but i wanna do some ohp stuff as well.




damn, I already do dips tho
lol how many chest and shoulder exercises do you have? It sounds like you're doing way to many. IMO it's best to focus on some basic compounds and up the intensity.
post 1691543153 10-12-2023, 08:06 AM
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185 for 6 sets of 8 crew. What worked for me was going barbell presses then dumbell presses in the same day. Yes is sucks
post 1691543423 10-12-2023, 08:12 AM
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do overhead weighted carries - especially single arm
post 1691543433 10-12-2023, 08:12 AM
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There's more to pressing than just pressing. You probably have imbalances somewhere. Pressing involves a lot of back too, rear delts, etc. So many people IRL who actually workout look like sh!t. Their entire physique is their front, but their posterior is not built at all, that they look hunched over and monkey like. (Super Ded fkn Srs)
post 1691543723 10-12-2023, 08:18 AM
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- introduce variation
- speed work
- deload
post 1691543823 10-12-2023, 08:20 AM
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Originally Posted By HateLiberals⏩
185 for 6 sets of 8 crew. What worked for me was going barbell presses then dumbell presses in the same day. Yes is sucks
I used to do this, fuark might start doing it again, repped.

strong brah
post 1691543853 10-12-2023, 08:20 AM
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Best progress I made on strict overhead press was on 5/3/1 which is only one heavy top set for an amrap every week. Maybe try lowering your total volume and just doing one all out set. Sometimes less is more.
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post 1691543883 10-12-2023, 08:21 AM
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Getting high #'s on the strict OHP takes YEARS, bro. My suggestion is to add some more mass/body weight.

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post 1691544783 10-12-2023, 08:38 AM
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You get better at pressing, by pressing. Do it more often than once a week. Stick to the 5 rep range and add a small amount of weight to it weekly. Even if it’s just 1/2 a lb. Make sure you’re eating enough protein and calories. Make sure you sleep enough.
post 1691553663 10-12-2023, 11:02 AM
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Same thing here. What worked for me was instead of always trying to go more and more I backed off with higher reps.

week one was 8 reps 3 sets about 70-80%%, next week 6 reps 3 sets about 85-90% and then the third week heavy for 5 reps of 3 sets. Also do 2 reps about 10 lbs over my max to get them muscles to start thinking the right way for next heavy day.

Then reset the whole thing on week 4 where you should be able to go about 5 lbs heavier than the last sequence.

Not the fastest increases but basically every 3rd week it goes up by 5 lbs or so.
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post 1691555263 10-12-2023, 11:25 AM
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try elbow sleeves srs


also this^ gain weight boio
post 1691555473 10-12-2023, 11:29 AM
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Landmine presses
Snatches
Push presses (front and back variations) - explosive and with hip drive

Those probably helped me the most to get back into shoulder/OH movements
post 1691556133 10-12-2023, 11:40 AM
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You'll see more consistent progress doing it seated.
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