Overhead press form check

  1. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    Overhead press form check



    Note: at the bottom position I can not get my arms lower, without sacrificing form. I have long arms and if I go lower than this my elbows will not longer be pointing slightly forward.

  2. New Member
    jwal's Avatar
    Stats
    5'8"  165 lbs.
    Join Date
    Oct 2012
    Age
    26
    Posts
    80
    Rep Power
    524
    Level
    8
    Lv. Percent
    30.72%

    Looks like you need to widen your grip a bit to achieve the full rom and I can't tell how you look on the bottom but make sure your squeezing your glutes together it really helps with the strain on the lower back, I would start with just the bar and find your grip that allows you to touch that bar right below your collar bone,
  3. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by jwal View Post
    Looks like you need to widen your grip a bit to achieve the full rom and I can't tell how you look on the bottom but make sure your squeezing your glutes together it really helps with the strain on the lower back, I would start with just the bar and find your grip that allows you to touch that bar right below your collar bone,
    I found that grip, but if I grip that wide my elbows will not point forward they will point straight down to the ground, in which case moving the bar up in a straight line, would move the bar up in front off my head, not over my head. The lowest I can go is have the bar mid neck level it seems.
    •   
       

  4. New Member
    jwal's Avatar
    Stats
    5'8"  165 lbs.
    Join Date
    Oct 2012
    Age
    26
    Posts
    80
    Rep Power
    524
    Level
    8
    Lv. Percent
    30.72%

    I think I understand what your saying and straight down I think is find you should be tilting your head back on the way up so you don't break your nose an then SLIGHTLY leaning forward and looking straight ahead again once the bar passes your head to be lifting the bar over your not in front of your head like you said
  5. New Member
    jwal's Avatar
    Stats
    5'8"  165 lbs.
    Join Date
    Oct 2012
    Age
    26
    Posts
    80
    Rep Power
    524
    Level
    8
    Lv. Percent
    30.72%

    I watched your video again and your doin what I said about leaning forward or thrusting the bar backwards which ever way you want to look at, you might want to check out stronglifts.com they have some great info on this lift in particular good luck
  6. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    This is what happens when I try to go at the normal starting position, then I change my grip and go alittle closer and then I change to my normal grip
    http://s37.beta.photobucket.com/user...grips.mp4.html
    As you can see my elbows will not go forward no matter what if I go lower than mid neck level
  7. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.19%
    Achievements Activity ProPosting Pro

    It looks like a shoulder mobility issue...the same thing many athletes run into when doing a clean-grip front squat for the first time.

    Your grip is fine, your bar path is fine, but try to start with the bar resting on your collar bone and front delts. Squeeze your serratus and lower traps to stabilize your scapula when you push up...you may need to do more serratus and low-trap activations.
  8. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ZiR RED View Post
    It looks like a shoulder mobility issue...the same thing many athletes run into when doing a clean-grip front squat for the first time.

    Your grip is fine, your bar path is fine, but try to start with the bar resting on your collar bone and front delts. Squeeze your serratus and lower traps to stabilize your scapula when you push up...you may need to do more serratus and low-trap activations.
    Yeah thats the whole issue, if I try to do that my elbows want to point backward and not forward.
  9. New Member
    VinD's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Oct 2012
    Posts
    84
    Rep Power
    0
    Level
    8
    Lv. Percent
    24.99%

    Do you have a reason for wanting to do Overhead Press instead of seated shoulder press? Just curious.
  10. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by VinD View Post
    Do you have a reason for wanting to do Overhead Press instead of seated shoulder press? Just curious.
    Two reasons 1. to build up more core strength and 2. just in case I ever want to pick someone up over head lol. I alternate with dbs each week but I always do presses standing.
  11. New Member
    VinD's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Oct 2012
    Posts
    84
    Rep Power
    0
    Level
    8
    Lv. Percent
    24.99%

    Quote Originally Posted by DerickVonD View Post
    Two reasons 1. to build up more core strength and 2. just in case I ever want to pick someone up over head lol. I alternate with dbs each week but I always do presses standing.
    Doing them seated properly will build core strength too. I think the form you need to aim for depends on your goal. Do you do these overhead presses as a part of a shoulder routine?
  12. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.19%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by VinD View Post
    Doing them seated properly will build core strength too. I think the form you need to aim for depends on your goal. Do you do these overhead presses as a part of a shoulder routine?
    Not nearly to the same extent. You can do heavy seated presses without having to engage the glutes to level the pelvis and abs to reduce lordosis. You'll notice most people turn standing over head presses into a form of incline press via lumbar hyperextension. And seated presses follow suit, except that the butt slides away from the pad, or its set in such a way that its not 90 degrees to the floor.
  13. New Member
    VinD's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Oct 2012
    Posts
    84
    Rep Power
    0
    Level
    8
    Lv. Percent
    24.99%

    Quote Originally Posted by ZiR RED View Post
    Not nearly to the same extent. You can do heavy seated presses without having to engage the glutes to level the pelvis and abs to reduce lordosis. You'll notice most people turn standing over head presses into a form of incline press via lumbar hyperextension. And seated presses follow suit, except that the butt slides away from the pad, or its set in such a way that its not 90 degrees to the floor.
    I agree. I find that the effort of keeping my back flat on the pad while also keeping my but back works my abs quite a bit. As fare as the rest of the core, I'm sure standing would be more beneficial. I'm just trying to figure out his goals, because ultimately that will determine what his form should look like (generally).
  14. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,680
    Rep Power
    118332
    Level
    44
    Lv. Percent
    30.97%
    Achievements Activity ProPosting Pro

    Do some shoulder mobility like joe defrancos simple six. Learn to tuck your head back and create a shelf with you lats to support the bar. This should allow you to keep the bar inline. I also pull the bar apart to activate my traps and lats more from the bottom.
  15. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.19%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by SweetLou321 View Post
    Do some shoulder mobility like joe defrancos simple six. Learn to tuck your head back and create a shelf with you lats to support the bar. This should allow you to keep the bar inline. I also pull the bar apart to activate my traps and lats more from the bottom.
    I think its the serratus anterior you are activating by pulling the bar apart...I agree with everything above entirely. A lot people have under active serratus and lower traps, and it really hampers their upper body performance.
  16. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,680
    Rep Power
    118332
    Level
    44
    Lv. Percent
    30.97%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ZiR RED View Post
    I think its the serratus anterior you are activating by pulling the bar apart...I agree with everything above entirely. A lot people have under active serratus and lower traps, and it really hampers their upper body performance.
    Well when I said traps, I ment mid and lower traps more then upper. But I agree with you. I do different variations of pullaparts and face pulls about 5 days a week and rows and chins twice a week to make sure that vary area isnt lacking. Im aware chins dont hit nearly as much tho.
  17. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    Hows this look? http://s37.beta.photobucket.com/user...s0002.mp4.html
    Thats the best I can do right now I can not make my elbows point forward without moving the bar up. The only reason I have wrist wraps on in the vid is to help me find a grip where I'm not bending my wrists much.
  18. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,680
    Rep Power
    118332
    Level
    44
    Lv. Percent
    30.97%
    Achievements Activity ProPosting Pro

    Lean back a lil, load your lats with the bar. Tuck elbow forward and up. Push head back and make a double chin so you dont knock yourself out and allow for a better bar path.
  19. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34858
    Level
    37
    Lv. Percent
    91.88%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by SweetLou321 View Post
    Lean back a lil, load your lats with the bar. Tuck elbow forward and up. Push head back and make a double chin so you dont knock yourself out and allow for a better bar path.
    Thats the thing I'm havign trouble moving my elbows forward
  20. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,680
    Rep Power
    118332
    Level
    44
    Lv. Percent
    30.97%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by DerickVonD View Post
    Thats the thing I'm havign trouble moving my elbows forward
    Watch jim wendler ohp, its a good enough example if your not doing it oly style or moving towards the jerk and push press.
  

  
 

Similar Forum Threads

  1. DB houlder press and trapbar shrugs form check
    By DerickVonD in forum Training Forum
    Replies: 6
    Last Post: 11-20-2011, 01:36 PM
  2. Form check squat (video)
    By p00ndawg in forum Powerlifting/Strongman
    Replies: 64
    Last Post: 06-15-2009, 03:00 PM
  3. Proper Hang Clean and Press form
    By tabcat29 in forum Exercise Science
    Replies: 2
    Last Post: 01-02-2009, 09:52 PM
  4. seated overhead press
    By Intrigued in forum Powerlifting/Strongman
    Replies: 5
    Last Post: 11-05-2008, 03:58 PM
  5. Leg Press form.
    By hypo in forum Exercise Science
    Replies: 6
    Last Post: 07-29-2005, 06:23 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in