Barbell Overhead Press Form Check

[scott1988]

So, I love shoulder day (dat burn) but the OHP always frustrates me. I would totally appreciate some pointers or help, please!

https://imgur.com/a/bYrSYdZ

For set up, I keep my thumbs at my armpits for the distance on the bar, turn my hands so the bar is laying along my thumb crease, keep my elbows tight into my lats (no underarm tickles allowed).

My weakest area is the ascent, I don't feel like I have strength to get the bar all the way up, it's 100% where I will fail the lift, when I fail. I also end up feeling a lot of tension/discomfort in my midback during the lift. I don't know well enough to know where my form is bad.. or what queues I should be considering to improve myself. Or even what isolation work should I be doing to help my problem here.

This is 27.5kg (~60.6lbs), it's the highest weight I can perform this lift at but I feel very weak and unstable in it. For reference on my other compounds to evaluate my strengths/unevenness: Bench is 37.5kg(~82.7lbs), Deadlift is 95kg(209lbs), Squat is 70kg(~154lbs)

 

[lucielou]

@scott1988 I'm by no means a lifting expert but it looks really good, I would just suggest 2 things. 1) grab the bar in such a way that it is angled more towards the forearm on the outside of your hands, and 2) push through a little bit more at the top, think of it as if your peeing your head out through your extended arms

 

[marilt]

@scott1988 Instead of bringing the bar around your face, chin up on the press. This will help keep the weight over your center of gravity. The further forward you get that bar off vertical, the less leverage you'll have under it.

Prior to loading the bar, take a deep breath the brace your spine. I find the after the initial breath in, I take a small breath to fill the cheeks. This adds a little extra compression in your core and will assist the lift.

My setup..
1: get under bar
2: get tension in calve and feet..
3: Tighten butt.. squeeze
4: deep breath..brace belly and spine
5: little extra breath fill the cheeks..
6: Grip bar like I'm trying to squeeze blood out of it
7: Squeeze air in cheeks down and lift.
8: I take a breath after two or 3 reps at the top of the lift

 

[scott1988]

@marilt That was a great walkthrough, thank you so much. Your explanation was great and really helpful.
The breath in the cheeks is interesting, that's a nifty trick.

 

[marilt]

@scott1988 I stumbled upon the extra air in cheek one day during squats. Immedietly the lift was noticably easier. Tried it with OHP ( my favorite and most obsessed over lift) and the extra tension in the core helped. NOTE: I could only get a couple maybe three reps in before needing to breath. I do get a little dizzier with the technique but it goes away.

Edit: it's not exactly the most attractive facial expression ever.. I use the "ok, looks goofy enough, I'm ready" queue

Edit 2: that lower back tension is sign you're not stacked vertically per your spine. Get the bar up, shoot your head thru the triangle and get the bar over your center of gravity

 

[scott1988]

@marilt I definitely want to give it a try. Oh and thank you for the stacking tip!

 

[lavone]

@scott1988 You're taking the bar around your face just the tiniest bit. Here's how I cue my clients for overhead:

Get your face out of the way, and create tension from the floor up: screw your feet in, make your entire body solid (if that makes sense), and try a Valsalva manoeuvre (big breath and brace) right before you lift.

Seconding don't spend so much time getting ready.

 

[scott1988]

@lavone Argh, I'm really bad about that, even when I'm conscious of it. I always think I'm going to hit my face.

The bracing I think I could definitely be stronger/more consistent in. Thanks for those queues.

 

[dawn16]

@scott1988 Looks good. Squeeze your glutes HARD and keep your rib cage down to create anterior core stiffness. This will give you the stability you feel you're lacking. I'd also do a good amounth of lower trap and scap stabilizer work + face pulls to keep the shoulders healthy.

 

[scott1988]

@dawn16 Thanks! I do face pulls every lift day (I'm pretty sure I'm a poster child now for AthleanX viewers), may I ask what do you suggest for lower trap and scap stabilizer work?

 

[dawn16]

@scott1988 Nice. YTW's, overhead farmer walks and different variations of band wall walks should do the trick (single, double, foam roller).

 

[scott1988]

@dawn16 Awesome, thanks so much! I've never heard of YTW's.. they look so difficult. I can't wait to try!

 

[edge421038]

@scott1988 I see the bar traveling out somewhat before it goes back, rather than straight up, which will definitely make it feel heavier than it is (oh hey, gravity). In your setup focus on pushing your elbows slightly further forward and keeping your wrists straight. Actively bracing your core/glutes before each rep will help you feel more stable. OHP is hard!

 

[scott1988]

@edge421038 Gravity can go jump in a lake. Why you gotta make things harder for me, gravity?

Thank you for these tips! I'll keep the queues in mind.

 

[navyvet47]

@scott1988 It looks fine to me, but one tip is to not wait so long between unracking and actually pressing. My weightlifting coach told me that the longer you stand with a loaded weight on you, the more fatigued you're getting just by standing there. Even though it may not feel like it, you're still expending energy waiting so long to prepare yourself and perform the lift.

I know that it may take a second to mentally psyche yourself up/brace but it shouldn't take nearly that long and it's actually detrimental to your energy levels during the lift!

 

[scott1988]

@navyvet47 That's actually a really great point. I do struggle with hesitation in all of my compound lifts.. even the squat where I actually logically realize the weight is bearing down on me the longer I wait. Hell it takes me over a minute while bent over the barbell to even do a deadlift..

I need to get out of my own head. Thank you for pointing it out to me. I'll have a lot more awareness of it, now.

 

[derfw]

@scott1988 Oh Press is the most likely to fail first.
I got to 75 lbs a week ago, and I had to cut 20% due to not being able to complete my set 3 times in a row. Damn OH struggle........
So you aren't the only one; while women weren't necessarily built to be the upper body strong half, we just have to work harder for it!

I squat and dead lift 140 currently and I definitely feel stronger every day!!!
Keep up the great work and practice form with an empty bar.
My husband often says to me.."kick that voice that says can't out, I know you can"

 

[scott1988]

@derfw Thank you! I appreciate the support