Is it normal for when starting lifting and following the stronglift 5x5 program for me to struggle with overhead press with it being the bar only i weigh 122lbs im a skinny fuck but still damn.
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vandaalen Endorsed Contributor 8y ago
OHP is the hardest one to get right in my opinion. It needs proper form more than all the other lifts. Read the corresponding article and watch the videos again.
Bluepilledbeta 8y ago
ill to focus on correcting my form and failing sets rather than try to reach the max reps with sloppy form
[deleted] 8y ago
His problem is that he is simply too weak to OHP the bar. He needs a lighter bar, or dumbbells. No amount of watching videos will enable him to properly OHP a 45 pound bar. He weighs 122lbs, Jesus!
MisplacedSanityP 8y ago
My girlfriend struggles with the bar too. All kidding aside, use the 25 pound bar if your gym has it. If not, just use dumbells. Also, gain some fucking weight mate.
Bluepilledbeta 8y ago
Alright man gotcha
123undeuxtrois123 8y ago
I am recommending you something different.
Replace Rows with Deadlifts until you hit 2 plates each side because you can hurt yourself if you try to barbell row with a weak lower back. I personally experienced that.
Bluepilledbeta 8y ago
i already do deadlifts since its also part of the programme, do you have any other exercise
123undeuxtrois123 8y ago
What I’m telling you is don’t do barbell rows until your lower back is strong enough. Pendlay Barbell Rows are complicated and require a developed lower back. Do deadlifts both in Day A and B.
[deleted] 8y ago
I disagree with this advice. He's weak all over. He'll be doing rows with light weights. Just the bar, or dumbbells. Rows are less complicated than deadlifts, as there are fewer joints moving. I don't see why he needs to avoid rows.
Rows build the mid and upper back muscles which are important for proper shoulder and kneck posture. I don't see any reason to neglect this foundational exercise. If he is weak than he will use lighter weights.
123undeuxtrois123 8y ago
But keeping the torso parallel to the ground requires lower back strength.
I am sayin this because I’ve experienced that. I had lower back pain even if I was doing it with perfect form.
[deleted] 8y ago
Sure, I never said otherwise.
He didn't indicate that he's having any trouble bending over. He is just too weak to OHP 45 pounds. That is all the info we have. You are making some wild leaps about his low-back strength.
If OP grabs 10 pound dumbbells in each hand, do you think he needs to avoid doing bent-over rows? Why? How do you know he is too weak in the low-back to do that exercise? You had low-back pain and needed to do deadlifts to address it. Why are you suggesting that to OP though? Dude!
Your advice of not doing any bent-over rows until you can deadlift 225 pounds is pretty inane, with all due respect. Most people can properly do bent-over rows with 30 pound dumbbells long before they can deadlift 225 pounds. You are advocating not training crucial mid/upper back muscles. Mind boggling!
123undeuxtrois123 8y ago
If he can’t row a 45 lbs bar he is weak and in order to prevent an injury he must focus on strengthening his posterior chain first.
It might be different for everyone so I am not going to continue arguing. I am just telling you it was like that for me.
[deleted] 8y ago
I don't see where it was mentioned that he can't row a 45 pound bar. OP mentioned OHP, not rows.
Anyways though, you're argument isn't right anyways. If he can't row a 45 pound bar then he won't be able to until he can row 20 pound dumbbells. No amount of deadlifts will change that. He is just a tiny person right now. There's no evidence he has a specific, structural weakness that needs addressing, like you did.
maintaining_frame 8y ago
Overhead press is the most difficult lift in which to make consistent gains. Your increments will be lower than with the other lifts, but keep at it.
therymancruise 8y ago
I started lifting less than 2 months ago. Still steadily building weight on all my compounds EXCEPT OHP, where I've had to resort to deloads and periodization to push past a plateau. It's a difficult lift.