>>77599795I get it more on seated ad press than standing, probably bad form but once you start going heavy forms not going to be perfect
>>77599799I am very paranoid about back injuries. So I just wanted to know if it's a common thing.
>>77599810Wear a belt unless you're going like 10 reps+
>>77599795Most people never work on shoulders only form or stiffer back and btb. Every mivement is a push press or you fail your bench if you lose the rhythm and then they wonder why not pushing their muscles entirely for a workout doesn't get them big enough.
>>77599868And to clarify I am out here doing kipping triceps to take my muscles to extra failure but you can tell by someone's musculature their habits in the gym.
>>77599868I actually do strict press no leg involvement, that's probably why I still use less than one plate on ohp even though I've been doing it since 2022, also shit genes and I'm a manlet
Yeah. OHP is the egolifter filter exercise. You can't do it regularly with anything less than perfect form without eventually fucking up your back. Honestly, there is little reason to be using more than 135lbs or so for working sets outside of edge cases. The goal should be to make light weight feel as heavy as possible; 95lbs is more than adequate for that. Add some push press or jerks to your routine if you really want to practice holding heavy weights overhead; do not risk your lower back in the bottom half of the press range trying to standing bench press it up.
>>77599875I actually got to about 155lbs for working sets, then dropped back to ~115lb and started doing it for over 10 perfect reps. Feel like a retard for not figuring this out sooner. >>77599886
it coul be, depends on your form
You probably have really poor thoracic spine extension + ribcage mobility
>>77599888Yeah, 115 is very good weight for me on ohp, not too light, not too heavy, i do 8-10 with that
>>77599886I blame guys like alpha destiny, his standards are very high when it comes to ohp
In my experience only dl hurts my back, not ohp>>77599886>nooooo you shouldnt OHP more than baby girl weight just because I cant! >:(
Oh is a shit exercise because if youre going heavy all the weight is on your lower back
>>77599810never had mid, but lumbarit is pretty obvious why if i just look at the form of my last reps when going for 1-5 RM
>>77599990You're lucky you can go heavy with it, for the rest of us the risk isn't worth it
>>77600017I didnt say I can, I am just not a faggot enough to act like everyone else cant just bc I cant. Most I have done is 125x5x5 and sloppy 145x1 and those are weak even by 12 year old girl standards. But I will get stronger! I will claim lmao2pl8 in a few years!
>>77599990>ACK!
>>77599795>seated>bar higher than shoulder pivot point>shoulders back, chest out, elbows forward> do not lock outDont go beyond you ability here. the shoulder is a multi direction, complex joint. So is your back. You can build well by increasing reps, not loading up the weight. To have an injury here will set back your training for months.
>>77600257...or just end your training forever.
>>77599795I have some back mild pain after heavy bench because it's a weaker link. Ohp always mildly activate your butt. This takes pressure off the lower back, brace core throughout lifting heavy. This should fix it. Otherwise you need to condition this part of your back more by keeping at it. But the top 2 tips should prevent any real back injury.
>>77599810Yes if there is actual pain, you are not doing it correctly.A lot of people underestimate the upper back strength required to ohp correctly.
>>77599990For me it's squats. I feel fine after deads but leg day always wrecks my shit.
>>77599795IDK my back is always sore as shit on shoulder day because it's two days after leg day and the DOMS and fatigue are peaking at that point
>>77600264Thanks. I'll keep this mind.
Squeeze your glutes like you're trying to stop yourself being penetrated. If you release that lower body tension the power will bleed out of the weakest link which is probably your lower back, you will tilt at the hips which will throw off the entire movement chain and can cause shoulder issues. You should be consciously crushing that booty from the moment you unrack until the moment you rerack.
>>77600670This is true and also actively flexing abs and trying to push the neck forward and bar back as in keeping the bar over your middle point as much as possible. The head of the lifter is in the way most obviously but beyond that. That way there should not be as much torque on lower spine.Op was talking about middle back at one point tho but anyway it does take quite some upper back - shoulder blade muscles to oph.
>>77599886>Honestly, there is little reason to be using more than 135lbs or so for working sets outside of edge cases.Kill all goyim.
>>77599795if it's muscle soreness then it's fine but I can't really relate, my back is not the weak spot for ohp. if you really mess up your back then you'll know it
>>77600716Yeah, it was just a little soreness. Not even major pain. Just a pinching feeling.
>>77599795Yes. The basic thing you can do to avoid any problem on your back is to squeeze your glutes when raising the bar.
>>77600017lil bitch
>>77600718Does it hurt when you flex the area? Or does it hurt when you bend down?
I hate this shitty perpetually stalling lift. I don't blame anyone that bends form a bit just to make some progress. If you do everything by the book you could be granted immortality and you'll be spinning your wheels until the heat death of the universe.
>>77600739Flexing. I don't feel anything bending down. Honestly, I only feel it when I touch that area now.
>>77600441Its probably bc I push myself on dl but I go light on squats bc I hate squats. Squats sometimes hurt my upper back/lower neck where I rest the bar (partly why I avoid going heavy) but dl I feel in a bigger part of my back.
>>77599810Weak faggot
>>77600709jews are the weakest race, they dont even lift
>>77600737Nigger
>>77600917jew dyel
>>77600897Yes but I can drug you and rape you.
>>77600922but you wont, faggot, you will just fantasize about OP's cock
>>77600923I will. See you soon :)
>>77600938ok tranny
>>77599795Discomfort is normal if you're going legit heavy, like any weight >1pl8If it's actual pain and not just discomfort then yeah your form is fucked. Remember to engage your core and your legs, it's a compound not just a shoulder isolation. If you're having issues with technique there's nothing wrong with going lighter for a while and getting some practice in as you build back up >>77599799Back pain seated makes me think you weren't bracing right brah>t. 80kg overhead press, 3x3 strict, 84kg bodyweight
>>77601075>Legit heavy>1pla8Pick one
>>776010801pl8 is heavy on OHP. How many times you sees someone lift that for reps?
>>77601083I've seen push press but everyone else who does ohp at my gym is around 95-100lbs
>>77601083>>77601114I easily do 105x5 strict and I am a dyel a few months in, in half a year I will be doing 135x5 easily, 135 for reps is light as fuck
>>77601083Every week when I train shoulders. It's just a warmup though. My working sets are 205lbs for 5 reps. Still trying to get to the elusive two plates.
>>77599795Yes. You aren’t bracing enough. Squeeze your midsection and glutes. OHP requires full body bracing.
>>77601752if you can do 205x5 on a standard day you can easily do 225x1 on a strong day
>>77601784Probably. I just never tried because I don't 1RM. I want to hit 225x5
>>77601075I just started doing ad press, I'm at 130 lbs so 10 reps so not impressive but not super weak, but I use it one notch below upright. I had pain when I started but it's gotten better, now I have shoulder pain because I sleep on my sides kek
>>77599795Seated ohp/btb is way better for shoulder gains and of course strength after more than a week of rest and enough work it's like I'm talking to people who want to fail.
>>77601985>tried it>didn't work
>>77601075Compound does not mean full body
>>77601080If you only do ohp and dumbbells your ohp gains are gonna be shit. For seated the barbell starts at the end of rom so you can load more weight on.
If I'm doing OHP I want to hit my front delts and shoulders with as much weight as possible and complete the greatest range of motion. You can't focus on stabilizing a heavy weight on your shoulders whilst also maintaining total overall posture in a standing position.The barbell also limits movement and limits training stabilization in your shoulders, which is the target muscle group of the movement. I do a seated bench at a slight incline, like 75 degrees and use dumbbells. Seated dumbbell shoulder press is one of the most fun movements there is. Seeing yourself in the mirror lift big dumbbells over your head in a flexed position is euphoric. Repping out 100s in each hand for the first time is one of my favourite milestones.
>>77601998I have only done dumbbell shoulders before and it does not seem better than just barbell at all.
>>77599795yesyou let it curve more than it would like tonext time do a vacuum and flex glutes to keep the base of your spine upright before pressing
>>77601998How do you get 100s into place,I got up to 75s and even they were too bulky
>>77601988That post didn't say full body lol, it said OHP is not an isolation for shoulders and involves bracing of your core and legs - which is true
>>77599795You're probably trying to lift too much weight.
>>77599795You should try to just send some cheat reps because it is easy for your body to naturally make the weight easier. Ohp was a dead end lift for me for a while.
