Results 1 to 14 of 14

Thread: NEWSLETTER ARTICLE - It's Over Your Head

  1. #1
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936

    NEWSLETTER ARTICLE - It's Over Your Head

    by Mike Scialabba

    How much can you bench? Do you know? Well of course you do, it's the bench press for heaven's sake! Now do you know how much you can overhead press? If you do, you're a few steps ahead of the majority of weight lifters.

    So much attention towards upper body strength gets pinned on the bench press, leaving the overhead press a mere shadow in the department of overall power.

    Why is this a problem?

    Two reasons: First, we move heavy objects over our heads possibly as frequently as we move them forward in our daily lives, and secondly the overhead press is an exceptional lift for developing strong, thick and stable shoulder girdles.

    How to do it

    Unfortunately a lot of lifters that are doing this lift, aren't completely doing it correctly. There are a few methods of overhead pressing, however here we'll just focus on the most basic.

    The Standing Barbell Overhead Press

    Stand with your feet in a solid base position, either right under your hips, or slightly outside the hips. Tuck your glutes underneath you bracing the core. Hold the barbell with your hands gripped right outside the shoulder. Hold the bar at the collar bone, with the wrists slightly back, and the elbows pushed underneath the load. Press the bar towards the ceiling and slightly 'behind' the head. Straighten the wrists as you move the load upward and fully lock out the elbows. You should be at a peak position with the biceps in mid-line with the ears.

    Once you're fully locked out, drop the wrists back while lowering the load back down, allowing the elbows to move forward catching the load right back where you started.

    If the movement causes pain, you may wanted to look into other variations of the overhead press, or move onto some rehab exercises to get your shoulders healthy again.

    Always shoot for a full range of motion, and don't be afraid to let your legs help out a bit, converting the movement into a 'push/press'.

    Now go unto the wilderness of the weight room, and press something over your big head!



    Look, even hot chicks overhead press!

    ------------------

    This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - August 20th, 2010

    You can sign up here - Wannabebig Newsletter Sign Up
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? – My Training Journal

  2. #2
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    We need more pics like "the hot chick" for our articles.
    Hot chick+heavy weight+Panda Express= Win, win, win

    Back to the subject...what does everybody press?
    What is your prefered form of pressing?
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  3. #3
    Senior Member IronDiggy's Avatar
    Join Date
    Nov 2009
    Location
    Alberta, Canada
    Posts
    593
    I generally try for a strict military press. I think my max is is the 175-185ish area. Overhead press is wierd for me because weights seem to go from really light to really heavy in like a 10lb change.
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  4. #4
    Senior Member Coqui's Avatar
    Join Date
    Jun 2006
    Location
    Columbus, OH
    Posts
    663
    Chicks like that is what makes Crossfit so appealing.

    I do dumbell press and normally do a set of 190 as my highest

  5. #5
    Senior Member tnathletics2b's Avatar
    Join Date
    Apr 2009
    Location
    Tennessee
    Posts
    545
    My wrist flexibilty blows...it is a struggle to keep the weight in a "racked" position under my chin when I come back down. I pretty much have to keep my wrist straight the whole time.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  6. #6
    Banned
    Join Date
    Jul 2008
    Location
    Morrisville,PA
    Posts
    3,071
    OHP is no joke...very humbling movement. When I first started, when my bench was around 255x5, I could only strict-ohp 100 pounds...ONCE. I made my way up to 155 for 6 but that is down the ****ter now because I was injured the last 4 months. It is a great movement...really rounds your physique off.
    Last edited by mchicia1; 08-20-2010 at 12:17 PM.

  7. #7
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936
    Do any of you guys push press? (use legs and a bit of momentum to explosively push the weight up)
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? – My Training Journal

  8. #8
    Senior Member Coqui's Avatar
    Join Date
    Jun 2006
    Location
    Columbus, OH
    Posts
    663
    Quote Originally Posted by Daniel Clough View Post
    Do any of you guys push press? (use legs and a bit of momentum to explosively push the weight up)
    I do it on my complex days on occasion.

  9. #9
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    Quote Originally Posted by Daniel Clough View Post
    Do any of you guys push press? (use legs and a bit of momentum to explosively push the weight up)
    I often use a push press on my first rep just to get things started. After that it's strict.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  10. #10
    Wannabebig Member
    Join Date
    Feb 2010
    Posts
    50
    That "Hot Chick" looks like a guy, scary face, really scary.

  11. #11
    Senior Member Coqui's Avatar
    Join Date
    Jun 2006
    Location
    Columbus, OH
    Posts
    663
    Quote Originally Posted by Cleric View Post
    That "Hot Chick" looks like a guy, scary face, really scary.
    Most people don't exactly look attractive when they're pushing themselves.

  12. #12
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    Quote Originally Posted by Cleric View Post
    That "Hot Chick" looks like a guy, scary face, really scary.
    Face?
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  13. #13
    Senior Member Coqui's Avatar
    Join Date
    Jun 2006
    Location
    Columbus, OH
    Posts
    663
    Quote Originally Posted by Off Road View Post
    Face?
    Face looks good to me:

    http://media.crossfit.com/cf-video/C...OmahaLibby.wmv


  14. #14
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    126
    I do a combination of push press (some leg drive), push jerk (more legs than shoulders), and strict press (all shoulders/triceps).

    There are plenty of variations such as dumbbell, log, keg, stone, or fatbar pressing.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

Similar Threads

  1. Newsletter Article - Chin Ups: It's Only a Name
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 08-09-2010, 05:12 PM
  2. NEWSLETTER ARTICLE - Lift Like You Mean It
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 07-15-2010, 08:28 AM
  3. NEWSLETTER ARTICLE - WTF: Where's the Fiber?
    By Joe Black in forum Diet and Nutrition
    Replies: 3
    Last Post: 07-09-2010, 04:17 PM
  4. Explosive Traps - Newsletter article
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 06-04-2010, 09:15 PM
  5. The Only Three Stretches You Need - Newsletter Mini Article
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 14
    Last Post: 03-27-2010, 03:16 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •