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Post by justregularguy on Mar 26, 2019 9:35:35 GMT
How exactly do you perform the OHP?
Where do you put your off hand with the other handle? Invfront of you, at the side of your hips, behind your back? Do you press more in front of you, or at the side with your arms?
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288 
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Post by Michael on Mar 26, 2019 10:57:16 GMT
JRG, You can do it anyway You like. When I use Bruce's Hook and cables I prefer behind my back with that arm straight. My fist is usually right by my glute. When I press with it in front I feel it more in the front of the shoulder.
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Post by justregularguy on Mar 26, 2019 11:32:29 GMT
JRG, You can do it anyway You like. When I use Bruce's Hook and cables I prefer behind my back with that arm straight. My fist is usually right by my glute. When I press with it in front I feel it more in the front of the shoulder. I'm always looking for that one perfect exercise but the best way probably is to vary and train from different angles. I definitely need to experiment more with the OHP and try out all the different angles and positions |
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Post by mr potatohead on Mar 26, 2019 11:47:29 GMT
It doesn't matter. Do what feels good and that you can feel is engaging and tensing the muscles you want to work.
The picture of whiffet in the Sierra ad at top of page, far right, is a good example.
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Post by fredhutch on Mar 26, 2019 16:35:54 GMT
Main question is, do you want mostly shoulder development, or a combination of shoulder and tricep? If you want the combination, press straight up; if you want to focus on the shoulder, start with the forearm pointing up at a 45 degree angle, and press upward and out to the side at a 45 degree angle, never allowing the cable to come closer to your body than the elbow. The cable should be against your forearm the whole time. If the cable comes closer than the elbow at any point the emphasis shifts to the tricep. This is actually like being halfway between a straight up overhead press and a back press.
Can use more resistance with cables behind back; for me if I press with cables in front of body it works rear delt more, which I always like to emphasize. Love my rear delts.
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Post by justregularguy on Mar 26, 2019 17:45:44 GMT
Main question is, do you want mostly shoulder development, or a combination of shoulder and tricep? If you want the combination, press straight up; if you want to focus on the shoulder, start with the forearm pointing up at a 45 degree angle, and press upward and out to the side at a 45 degree angle, never allowing the cable to come closer to your body than the elbow. The cable should be against your forearm the whole time. If the cable comes closer than the elbow at any point the emphasis shifts to the tricep. This is actually like being halfway between a straight up overhead press and a back press. Can use more resistance with cables behind back; for me if I press with cables in front of body it works rear delt more, which I always like to emphasize. Love my rear delts. Ah like a mix between a regular overhead press: and a back press? So the end position is at a lateral 45 degree angle? Have you experience with this variation too? |
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Dave Reslo
Caneguru
Not quite severely obese
Posts: 1,466 
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Post by Dave Reslo on Mar 28, 2019 20:36:22 GMT
As an aside, I use long loops (so not really an expander), allowing me to loop under the left foot for the right hand or vice versa. The wider my stance is, the more emphasis is shifted from shoulder to lat.
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Post by Bruce Tackett on Mar 28, 2019 20:51:23 GMT
You can put the door anchor at hip height and pull from there. Also, I make custom size bands upon request. There have been a number of people who have gotten double size bands from me so that they could stand on them and do presses. You can also just make your own: sierraexercise.proboards.com/thread/1292/asked |
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Post by stormshadow on Mar 28, 2019 21:00:12 GMT
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Post by stormshadow on Mar 28, 2019 21:07:44 GMT
I also use various daisy chains of those loops for isos and other moving tension exercises.
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Post by gruntbrain on Mar 28, 2019 23:05:59 GMT
Tie down loops can be configured into a daisy chain
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Post by mr potatohead on Mar 29, 2019 13:52:19 GMT
For OHP type exercise, I like to anchor bands or non-elastics at the low anchor in front, even arching my back. I feel it helps to counter the times I'm "hunched" over the computer.
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Dave Reslo
Caneguru
Not quite severely obese
Posts: 1,466
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Post by Dave Reslo on Mar 29, 2019 14:52:51 GMT
Interesting take potatoman
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Mar 30, 2019 22:01:52 GMT
You can put the door anchor at hip height and pull from there. Also, I make custom size bands upon request. There have been a number of people who have gotten double size bands from me so that they could stand on them and do presses. You can also just make your own: sierraexercise.proboards.com/thread/1292/askedThanks, Bruce, received them today. As usual, the quality and Your generosity is much appreciated. |
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