>>76739092
What has been your OHP training so far? What's your bodyweight?

It took two years to realize your training method was not working?

>>76739092
I have no idea. Maybe make it a primary lift. I used to do 3x8 for it with barbell. Then I did 4 days in a month 3x8, 9/8/8, 9/9/8, 9/9/9 -> bump weight. Just had shit form and didnt get stronger.

I think the answer would be to move them to the first part of the workout and not have them be an accessory, but that seems like a waste of time.

OHP is a gay accessory lift. Focus on something that matters like SBD

>>76739248
That’s because it isn’t an accessory at all, you need to train it like a primary lift, which it is. It’s a basic movement pattern, like a deadlift

>>76739092
Push press a weight you can't strict press and do slow negative back to rack position.
Take half the weight you can OHP, and do single armed dumbbell or kettlebell presses for high volume. Then add a bit more weight. So if your two handed ohp is 150, halve it to 75 and spam at 80.

>>76739249
1. No time. Bench/row day. Deadlift/ohp/pull ups day. Squat/something day. OHP ends up being something I barely squeeze out after deads.
2. I don't have a routine for it. For bench I follow Brad Gillingham's program, for DL I have 3 months of 1 month blocks too, etc. I don't even know of a decent OHP program out there.

>>76739309
Might be on to something. Feels like I just over-work since the 3x8 is close to not being able to do 1 more rep. But then again, on bench, I usually can't do more than 1 or 2 more reps at 5x3 or whatever.

This is a plea for OHP help, I guess.

>>76739249
>It’s a basic movement pattern
Meaningless buzzphrase

>>76739092
150lbs isn't too bad maybe you just need fit juice.

I ran into the same issue. Managed to add 50 lbs to my OHP after a year by simply dropping them from my routine and doing tons of machine and dumbbell work instead. Forcing yourself to try out different rep ranges and ego lifting every now and then probably also helps. Just try something new. Your body has probably just gotten too used to the movement.

stop doing them
do seated OHP in the smith machine
then add front raises

>>76739092
quit benching it will double your max ohp

does anybody do push press to make their ohp better?

damn i really miss doing ohps

>>76739092
you have to bulk

>>76739092
Single arm. Much better for side delt training.
>but two arms at the same time is faster
The dumbbells get too heavy to maneuver.

>>76739092
single arm, like that guy said. even bent press if you feel fancy, it bring confidence to lockout. standing db ohp if you can manage to clean or grab it from a platform

I hit 60kg on OHP 13 years ago on 5x5, took me about 6 months to achieve that.

Today I can do OHP with 60kg for 10-15 reps depending on the day.

I dont go higher than 60kg. Dont see the point.

I also keep my Squat at 3 plate and my Deadlift at 4 plate.

Probably why Im still able to lift pain free without any issues in my late 30s now.

>>76741915
Seems boring. Do you push other lifts?

>>76739092
Progressive overload. Also slow eccentric - push weight to 160lb for a set and push out 3 or 4 and on the last couple bring the weight down as slowly as you can.

the only way to advance the press is to dedicate time to it. I spend two days a week and 45 minutes to an hour on each of those days pressing and press variants. this has helped me grow my press from 135 3x3 to 182.5 3x3 in about a year's time.

here's my routine:
sunday, wednesday is press day. warm up, 3x3 working weight, 3x3 press starts with ~20% more than working weight, 3x3 push press with ~20% more than working weight, and finish with 3x10 press sets with ~60% working weight for volume. then I came back to the gym the same day like 8 hours later and do weighted dips and floor press and finish with gay aesthetics shit like cable flies and abs

this is the ONLY way to progress the press. also, get microplates.. you can't progress for long trying to add 5 pounds at a time

>>76739092
Start by not killing your wrists like that faggot in the pic.