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any ideas on me upper?
- Thread starter kingc_79
- Start date
Zander1983
New member
You already do speed OHP on DE Upper?
Throw in some standing or seated overhead lockouts to work different portions of your press.
Throw in some standing or seated overhead lockouts to work different portions of your press.
PolishHammer1977
New member
power cleans
PolishHammer1977
New member
Me Upper
Power clean and press (main move)
description of exercise;
begin by performing a power clean from the floor. Perform a push press/power jerk when the barbell has been successfully power cleaned.
This will help your OHP, deadlift, and squat.
Power clean and press (main move)
description of exercise;
begin by performing a power clean from the floor. Perform a push press/power jerk when the barbell has been successfully power cleaned.
This will help your OHP, deadlift, and squat.
kingc_79
New member
PolishHammer1977 said:Me Upper
Power clean and press (main move)
description of exercise;
begin by performing a power clean from the floor. Perform a push press/power jerk when the barbell has been successfully power cleaned.
This will help your OHP, deadlift, and squat.
thanks alot man...'ill use this tomorow and see how it goes
Zander1983
New member
kingc_79 said:
Yes, revex has been doing them recently and I'm sure I've seen b fold do seated overhead lockouts before.
How about this... Next ME Upper, test your max overhead for however many reps. Fail, note where you fail, and then go from there.
I like the powerclean and jerk idea...use that as a me upper main...you could also do: push press, seated military, rack ohp off pins, cambered bar ohp (simulate viking press)...and those are just a few
for better ohp strength I would pay more attention to the smaller muscles that stabilze and control the rotator cuff and shulder girdle...more overhead work, snatch, drop squats, behind the neck push press, hindu bats, zotts presses are great for building core and shoulder stability and coordination between the two.....
for better ohp strength I would pay more attention to the smaller muscles that stabilze and control the rotator cuff and shulder girdle...more overhead work, snatch, drop squats, behind the neck push press, hindu bats, zotts presses are great for building core and shoulder stability and coordination between the two.....
Zander1983
New member
IronLion said:
They are the most difficult exercise I have ever attempted. All of IronLion's suggestions are solid
While I agree that a clean and press is a great exercise with unlimited applications, I don't see how its going to enhance your OHP more than strictly focusing on the OHP itself.
what are zott presses??? i know of zott curls?!?!?
hey kingc - out of my 9 week cycle. during my 2nd 3 week phase. i do board presses first for a 1 rep max. then either a clean and jerk, or a seated ohp for a 3 rep max.
really really helped with my ohp in between music city strongman and bluegrass contest's.
X
hey kingc - out of my 9 week cycle. during my 2nd 3 week phase. i do board presses first for a 1 rep max. then either a clean and jerk, or a seated ohp for a 3 rep max.
really really helped with my ohp in between music city strongman and bluegrass contest's.
X
My ME day looks like this:
OHP Variation (log, viking, standing bar, seated bar, etc...)
Incline Bench (1-4 sets of 3-5 reps)
Triceps
etc...
My DE Day looks like this:
Speed Bench
Board Press (rotate 2 and 3 boards)
Triceps
etc...
B True
OHP Variation (log, viking, standing bar, seated bar, etc...)
Incline Bench (1-4 sets of 3-5 reps)
Triceps
etc...
My DE Day looks like this:
Speed Bench
Board Press (rotate 2 and 3 boards)
Triceps
etc...
B True
T
t3c
Guest
i actually emphasize my lockout strength first...then go on to an OHP variation
this has helped my ohp tons
this has helped my ohp tons
Zott Presses: Grip the bells (or dumbells) so that the weight is resting on the outside of your wrists. Hold them at your shoulders with palms facing in and squat down in a full olympic squat. Press the bells to extension from the squat position and then raise up.
Basically a dumbell front squat, then a military press from the squat position then an overhead squat finish
If you can do more than 25 pounds per hand the first time I would be impressed.
Basically a dumbell front squat, then a military press from the squat position then an overhead squat finish
If you can do more than 25 pounds per hand the first time I would be impressed.
Cuthbert
New member
I feel like hang snatches have helped out my OHP a lot, though I'm not sure exactly why.
In a short time since I've started doing them my OHP max has gone up about 30 lbs with no other real change to overhead work.
I'm not sure if you are but you might want to throw in some front squats for leg drive if you're not already.
Cuthbert
In a short time since I've started doing them my OHP max has gone up about 30 lbs with no other real change to overhead work.
I'm not sure if you are but you might want to throw in some front squats for leg drive if you're not already.
Cuthbert
