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.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,
Yeah thats the whole issue, if I try to do that my elbows want to point backward and not forward.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.
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.Do you have a reason for wanting to do Overhead Press instead of seated shoulder press? Just curious.
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?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.
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.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?
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).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 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.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.
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.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.
Thats the thing I'm havign trouble moving my elbows forwardLean 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.
Watch jim wendler ohp, its a good enough example if your not doing it oly style or moving towards the jerk and push press.Thats the thing I'm havign trouble moving my elbows forward