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Tackling a weak over head press

  • 26-06-2011 12:16pm
    #1
    Turbo_diesel
    Registered Users, Registered Users 2 Posts: 435 ✭✭


    I currently weigh 73kg my 1rep max military press is 57.5kg. Really want to improve on this. I know I should just press more & do lots of weighted dips is there any other suggestions? As I currently train at home I only have a flat bench so I can't try seated or incline pressing. How much do you think having a weak core or strenghtening your core would have an influence on improving the press?


Comments

  • #2
    digme
    Closed Accounts Posts: 4,584 ✭✭✭digme


    Do you do push press at all with a heavier weight? That helped me a lot.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    If you want to press more (weight), press more (often).

    Try to overhead press 3x per week, use a weight that lets ya get thru the sets without absolutely killing yourself, but is still a challenge.

    Something like 45kg 3x5 at the start of every session for a week, then add a couple of kg the next week etc etc until you can't do it anymore should help.

    RE: core - it'll have an effect, but just by pressing more you should get stronger at it.


  • #4
    [Deleted User]
    Posts: 0 ✭✭✭ [Deleted User]


    Hanley wrote: »
    If you want to press more (weight), press more (often).

    Try to overhead press 3x per week, use a weight that lets ya get thru the sets without absolutely killing yourself, but is still a challenge.

    Something like 45kg 3x5 at the start of every session for a week, then add a couple of kg the next week etc etc until you can't do it anymore should help.

    RE: core - it'll have an effect, but just by pressing more you should get stronger at it.

    Good advice. I'd also look ensuring your technique is solid as small fiddly things can make a huge difference with the press!


  • #5
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I'll bet money your grip is too narrow and you've a weak lockout.


  • #6
    TimeToShine
    Registered Users, Registered Users 2 Posts: 4,881 ✭✭✭TimeToShine


    You can try gorilla presses or push presses to break through a plateau, also make sure you dont bench and OHP on the same day as one is going to give out due to triceps being fatigued.


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  • #7
    Turbo_diesel
    Registered Users, Registered Users 2 Posts: 435 ✭✭Turbo_diesel


    Cheers for the info, will start pressing *3 times a week a build the weight up slowly & see how I get on.
    My grip is quiet narrow who wide of a grip do you take?


  • #8
    strongbell
    Registered Users, Registered Users 2 Posts: 17 ✭strongbell


    i cant seem to improve much on my overhead press either and its p*ssing me off!! Does shoulder mobility have much to do with the amount one can press?


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