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Overhead Press Stance...

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steady89
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2011/03/31 12:17:44 (permalink)
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Overhead Press Stance...

i'm following the Frankie NY routine (push/pull/legs split)
when doing the barbell overhead press yesterday me and my mates were told to use a belt when doing the exercise because the guy had seen many lads injurying there lower back doing the exercise, so firstly should a belt be used for this exercise? this isn't my main point though, he also said we should be doing the exercise sat down to take out the lower back in the exercise.. i don't want to injure mine or my friends backs so just thought i'd clear up any doubt as i'm only 4 week into the routine and probably 6 month into training. now the reason i made the thread is what stance should you used as i've looked at videos of the press and its always shoulder width (maybe abit wider) whereas i tend to place one foot infront of the other and dip a little before pressing the weight, is this wrong? i feel i may be pressing too much weight for a relatively new exercise (70kg) compared to say my bench press (100kg) for the same reps / sets..
 
so main question is the stance, whether i should be going by the videos i've seen which would cause me to drop abit of weight off the bar, just trying to save myself from an injury down the line when i start  adding more weight.
 
another quick question so i don't need to make another thread later on, after my current routine i was planning on switching onto a routine from bodybuilding.com where you train each bodypart twice a week with varied sets and reps for each exercise, will this be too advanced for someone with 8-9 month training under there belt?
 
thanks in advance, learnt alot from the site since i've joined!
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12 Replies Related Threads

    CitizenKane
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    Re:Overhead Press Stance... 2011/03/31 13:06:39 (permalink)
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    You've been training for 6 months and you're already benching 100kg? People can train for years before they get to that kind of strength. You are either an absolute freak of nature or you're not using a full ROM, they are the only two possibilities!
     
    But anyway as for your question, no you definitely don't need to wear a belt for overhead pressing, the only way I could imagine one hurting their back from overhead pressing is by using too much weight with poor form.
     
    And there are cases to be argued for both sitting down and standing up, but for the purposes of the routine you're on I'd say standing up would be more appropriate because: you are using a low volume routine based around compound movements the point of which is to hit a large number of muscles with a small number of movements, and standing overhead press simply works more muscles than seated (primarily your abs/core) and also the 'kinetic chain' of the lift is longer when you are standing which means the lift will give you more crossover to other functional movements with a full length kinetic chain such as squatting.

    "Be adequate"
     
    #2
    steady89
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    Re:Overhead Press Stance... 2011/03/31 13:26:12 (permalink)
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    thanks, i knew the core was involved with doing the exercise stood up, but didn't know if the risk of injury is too high to be doing it standing rather than seated as i've used seated dumbell shoulder press throughout the time i've been training.
     
    appreciate your answer, could you touch on my form question, or my stance when doing the movement, isit okay for one foot to be infront of the other or should i have a slightly wider than shoulder width stance, if it matters at all? thats the thing that was bugging me as i think i may be using the incorrect stance after seeing a few videos on youtube.
     
    with the benching, i have trained when i was younger before i went into training for the marines, so i had 2 years out of the gym and lost all muscle mass so i've started from scratch again although muscle memory has probably played its part, best i reached after a year of training was 90kg for 7 reps (unassisted) a couple of year ago, i managed 95kg for 10 reps unassisted after 5 months of training, im stuck at 100 now on 5 x 5 but get each rep unassisted, i touch my chest on every rep without bouncing the weight and go to the top without really locking out my elbows, thats full ROM i'm guessing.
    #3
    Bollard
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    Re:Overhead Press Stance... 2011/03/31 16:11:50 (permalink)
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    The press with a dip at the knees is a push press (my favourite OHP) and is fine and a good compound movement, although not as strict as a standing push press.
     
    70kg for a new exercise is pretty good too, repping 70kg as a standing berbell press is no mean feat, you're half way to winning awards. 300lb - 400lb (150kg -250kg) as a single lift is seen as incredible, so after a few months if you're pounding out 70kg as reps, let us know your name and we'll keep an eye on you. 
    post edited by Bollard - 2011/03/31 16:15:19
    #4
    steady89
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    Re:Overhead Press Stance... 2011/03/31 17:03:10 (permalink)
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    Thanks for clearing that up Bollard, i think i'll stick to doing it as i am as it feels natural, whereas the lads i train with use the stance i've seen on the videos!
     
    thanks for the words of encouragement too,  i have been doing seated dumbell shoulder press since i started training, its just the standing OHP which is new to me!
     
    everything answered that i needed to know so thanks
    #5
    dempsey
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    Re:Overhead Press Stance... 2011/03/31 18:01:31 (permalink)
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    I think the bloke is suggesting wearing a belt to reduce the chance of over arching the lowerback. If you make sure all your stomach and lower back muscles are tight throughout the set and your lower back is always in a neutral position then you should be fine, and because of this the standing overhead press is a great core strength builder.
     
    It is just as possible to over arch your lower back when doing seated presses plus there is more compressive force on the spine when doing seated as your legs can't work as shock absorbers. So I always prefer a standing press.        
    #6
    Shae
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    Re:Overhead Press Stance... 2011/03/31 18:30:52 (permalink)
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    CK what the fack are you on about? freak of nature or not proper rom? He could just be big and strong, simple... I know guys who don't train who can bench 100kg because of their jobs, lifting and carrying stuff, they're simply big and strong, not freaks.
     
    Anyway, I'd suggest doin as you do, safer and better on your back.
     
    I now do 7/5/3/1 reps, 60/70/75/80kg @75kg BW - Push Press
     
    Am I a freak CK?

    Current PB's              
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    #7
    CitizenKane
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    Re:Overhead Press Stance... 2011/03/31 18:57:53 (permalink)
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    ^Well I wasn't talking about his overhead weight I was talking about his bench, and anyway I thought he meant 70kg strict pressing, not push pressing as there is generally a fair large difference. Either way I would still agree with Bollard, pushing that much weight on a new exercise is unusually strong.
     
    I was employing hyperbole mind you. I know people who can bench close to that without having done much training before as well, no they're not freaks but they are naturally very strong, which is what I was implying (freak of nature in a good way)

    "Be adequate"
     
    #8
    JCulverwell
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    Re:Overhead Press Stance... 2011/03/31 20:04:58 (permalink)
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    Shae
    I know guys who don't train who can bench 100kg because of their jobs, lifting and carrying stuff, they're simply big and strong, not freaks.

     
    If they dont train, how do you know they bench 100kg?

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    Calza
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    Re:Overhead Press Stance... 2011/03/31 20:05:29 (permalink)
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    Freak doesn't have to be a bad thing like CK said.
     
    Anyone that can bench 100k properly without previous training is a freak, fact!
    #10
    SecondRow
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    Re:Overhead Press Stance... 2011/03/31 21:59:08 (permalink)
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    Weight belts do much more harm than good in almost all cases in which they are worn. This would be one of those cases. Don't do it.

    Current training: 6-day split
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    #11
    Bertstare
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    Re:Overhead Press Stance... 2011/04/01 00:49:52 (permalink)
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    Anyone else like doing them with their feet together?
    #12
    Bollard
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    Re:Overhead Press Stance... 2011/04/01 13:13:39 (permalink)
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    I OHP with legs shoulder width apart.
     
    I start my reps with strict pressing and finish the reps as push presses to take me to near exhaustion. I also like the combination of the two lifts together, although there's something more lpeasing in the push press for me - I think it's the dynamic nature of it.
    #13
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