Stalling on overhead press

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    Stalling on overhead press


    Hi guys,

    I'm a beginner and I'm having no problems getting steady progression on my squat, bench press and deadlift. However, I seem to be stalling badly on the overhead press. I'm currently lifting 30kg on the overhead press and I've attempted to go 5x5 for the past three sessions but all three times I haven't come close. Any tips/assistance exercises which may help me overcome this?

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    Work assisting muscles hard to, a better foundation will increase your lifts. Triceps, core etc. Dont just focis on the ,uscles involved in that movement, but also the muscles that assist in that movement.
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    Something that has worked for me is when I have stalled on a DB movement I take a break and switch to BB for a couple of sessions. (and vice versa)

    You may just need to give it a break.
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    Quote Originally Posted by Jiigzz View Post
    Work assisting muscles hard to, a better foundation will increase your lifts. Triceps, core etc. Dont just focis on the ,uscles involved in that movement, but also the muscles that assist in that movement.
    Agree with this, too.
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    Full-range dips and pullups have great carryover.
    M.Ed. Ex Phys
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    If you've been keeping your form tight, try throwing in some push presses and maybe do some dumbbell work. Jigz' advice is good - if you strengthen your core and triceps, your shoulders will probably be able to handle heavier loads.
    Go hard. Go heavy. Never stop.
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    Quote Originally Posted by Rodja View Post
    Full-range dips and pullups have great carryover.
    Exactly what I was about to suggest.

    Other things you can do are working other aspects of the shoulder i.e. lateral raises, bent over rows, face pulls. If there's any type of imbalance in your internal vs. external rotators it could very well be detrimental to the lockout positioning of your press.

    Just remember as well, that your overhead press doesn't progress as quickly as squats, deadlifts and bench presses. A 10-15lb increase on your overhead press is about like 30lbs on the other lifts. Just keep pressing, and if you have to, increase the frequency of your press.

    Just remember the supporting movements named in this thread and make sure your calories are up to date.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Thanks for the tips guys. I've added in some accessory movements that you've named in the thread and I'll see how I go.
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