Prior to initiating the overhead press, there are 4 cues that I use:
The soles of my Nike Romaleos 2 are flat and have a wide surface area which keeps my feet welded to the ground. Weightlifting shoes adds stability to all my lifts, and that includes the overhead press. Unlike a seated press where you’re sitting in a chair with a back rest to stabilize your torso while you press the bar overhead, the standing overhead press relies on you to stabilize your entire body to effectively push the bar up.Įverything from the ground up must be solid and tight, and that starts with the shoes. If the torso is not rigid, your body will start to wobble which will then affect your ability to press the weight up, potentially leading to a missed rep. You need a rigid torso to stabilize your body as you press the barbell overhead. Looking back at my training logs, there are a few things that stand out which have contributed to continued improvements in the overhead press: Update: John hits a 136kg /300 lbs Overhead Press They have worked for me, and they might work for you too. They have helped me overcome plateaus and consistently hit new PRs in the overhead press. Gregor asked me to write a short blog post about my approach and success with the overhead press, so I’m going to share with you some of the different techniques, insights and approaches that have worked for me in the past. While not shattering any world records at this body weight, it’s probably a little higher than the average person lifting weights at the gym.
I’m 5’4” tall, weigh 200 lb, and can overhead press over 250 lb after a couple of years of training. My name is John Phung and I run a blog over at.
#SHOULDER PRESS 1 REP MAX CALCULATOR UPDATE#
Update : In the meantime John hit 300 lbs / 136kg! Video Below. I found it really helpful as John shares his training frequency, sets & reps and some tips you may haven’t considered yet.
#SHOULDER PRESS 1 REP MAX CALCULATOR HOW TO#
That's because it allows you to ensure that one arm is not doing more of the work compared to the other.Because I am always eager to learn from people stronger than me, here is an awesome guest post with practical tips on how to increase your ever lagging Overhead Press. Now on the flipside the dumbbell press because it allows you to train your arms more independently can be better for overall fitness and athleticism. In general though it's accepted in most circles that the barbell bench press is fantastic for increasing overall raw strength and size because it allows you to load the body body with extremely heavy weights. This is certainly a very controversial subject. This means that it's much more difficult to dumbbell press with extremely heavy weight. This means that you have to constantly recruit additional stabilizer muscles that you simply do not have to do with the barbell version of the exercise.įurther, another huge difficulty of the dumbbell press is the fact that you have to pull the weights from the floor instead of being able to simply unrack them like you can with a barbell. That non-connection means that your hands are more independent to move in multiple directions. The additional difficulty of the dumbbell press lies in the fact that your arms are not connected by a barbell. After all you use both arms for both exercises. New gym goers often wonder why the dumbbell bench press is harder to do the barbell bench press. Check Pricing on Amazon Why is the dumbbell bench press more difficult?
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