180x3 Shoulder Press

Probably one of my worst lifts, but improving somewhat.  Critique away.

Video

Just curious, is this different from your OH press or is this one in the same?

Why do you stop when it gets to your chin, why dont you take it all the way down to the top of your chest?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Man you are strong as hell, that is an impressive OH Press.

But I agree with N$, I would definitely bring it down to the top of my chest.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Well im just curious thats why im asking.

It looks like your typical seated OHP. Im just under the impression that the proper way to do OHP of any variety is to bring it down to your chest.

Didnt know if he was doing another exercise or variation I was un aware of.

I am a little disappointed regardless, I was expecting a standing OHP haha.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Not doing them standing on this cycle but I usually do them standing.  The shortened movement is just more in line with my goals (powerlifting).   Any press competition has you press to the chin.  If my goals were bodybuilding I would definitely go to the top of the chest as should anybody looking for complete shoulder development.  Thanks guys.

something I would suggest if you want to really boost the lift is to, use a more narrow grip, drop the weight by 30-40lbs and bring it down a little lower and concentrate on high reps..... And I just realized you look very much like my youngest son who will be 21 this July.. Could easily pass for brothers..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Thanks smoundz, I've used a narrow grip and it makes the bar path too much longer for me.  I have monkey arms, good for dead lifting, bad for pressing.  Plus the wide grip helps me focus the stress on my posterior delts and lats.  High reps just aren't for me, I've made good strength gains in the low rep department and that is what the program I am using calls for (5-3-1).  I might try some high rep work after I go through a few more cycles of this.

Guess my understanding was backwards, I always assumed going to the chin was a technique for body builders and going all the way to the chest was for strength/power lifting.

Thats how I always thought it was supposed to be done in competitions and correct form.

Thanks for clarifying.

Chalky Palms


Not doing them standing on this cycle but I usually do them standing.  The shortened movement is just more in line with my goals (powerlifting).   Any press competition has you press to the chin.  If my goals were bodybuilding I would definitely go to the top of the chest as should anybody looking for complete shoulder development.  Thanks guys.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

something I would suggest if you want to really boost the lift is to, use a more narrow grip, drop the weight by 30-40lbs and bring it down a little lower and concentrate on high reps

not hating on you but looks like the balance and concentration is gone.weight is definently to heavy me myself looking at the video id drop 10lbs and hit it harder with more reps balance and your control will be there..

DONT BLAME THE PITBULL TRAIN THE PITBULL .BAN THE DEED NOT THE BREED.... OH YES MY GRAMR AND SPELNG SUCK AZZ...I KNOW.. THERE ARE NO BAD DOGS.JUST BAD OWNERS...

Chalky Palms


Thanks smoundz, I've used a narrow grip and it makes the bar path too much longer for me.  I have monkey arms, good for dead lifting, bad for pressing.  Plus the wide grip helps me focus the stress on my posterior delts and lats.  High reps just aren't for me, I've made good strength gains in the low rep department and that is what the program I am using calls for (5-3-1).  I might try some high rep work after I go through a few more cycles of this.

If you've been doing a seated or standing OH press for any length of time with heavy weight low reps, I seriously think you would do your self some good by lowering the weight, narrowing your grip a tad and pushing out some full range of motion reps... I bet if you do that 2x weekly for a few weeks you'll increase your 3rm by 10-15lbs.   If you're not entering and comps in in the near future you really have nothing to lose by giving it a shot..   But I do understand what you're saying about he long arms.. can be a goodthing/badthing..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundzou


something I would suggest if you want to really boost the lift is to, use a more narrow grip, drop the weight by 30-40lbs and bring it down a little lower and concentrate on high reps..... And I just realized you look very much like my youngest son who will be 21 this July.. Could easily pass for brothers..

If you've ever had any doubt as to who your father is, well you certainly should now







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smoundzou


something I would suggest if you want to really boost the lift is to, use a more narrow grip, drop the weight by 30-40lbs and bring it down a little lower and concentrate on high reps..... And I just realized you look very much like my youngest son who will be 21 this July.. Could easily pass for brothers..

If you've ever had any doubt as to who your father is, well you certainly should now







- Smound is a playaaaa  (everyone knows it)

Hmmmmmm what state are you from Chalky............JK

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundzou

If you've been doing a seated or standing OH press for any length of time with heavy weight low reps, I seriously think you would do your self some good by lowering the weight, narrowing your grip a tad and pushing out some full range of motion reps... I bet if you do that 2x weekly for a few weeks you'll increase your 3rm by 10-15lbs.   If you're not entering and comps in in the near future you really have nothing to lose by giving it a shot..   But I do understand what you're saying about he long arms.. can be a goodthing/badthing..

I don't know if you misunderstood my post at all but my seated OH press has been steadily going up since I've been on this program.  I am not on a plateau or else I would take your advice and switch it up a bit.  I've already put a good 20lbs on my 3 rep max with the 5/3/1.  Also, powerlifting or not, I don't recommend going too far below the chin on the OH press.  It causes a release in tension for the shoulders and leaves them vulnerable to injury.  They are no longer supported by the lats and it puts too much stress on them.  With light weight it might be alright, but heavier weights should not be taken that low unless you are push pressing where the momentum will take a load off your shoulders. 

I do not, however, have a problem with switching up my grip.  I do it numerous amounts of times to change the incorporation of other muscle groups.  On this cycle I am doing them wide grip and next cycle I will do a mid grip followed by a narrow grip.  It is all part of my grand scheme to getting stronger. 

P.S.  If you are my real dad then throw me some money for the child support you owe, I could use some extra plates ;)

Not bad.... it's too much weight too fast for you though,  How long have you been doing this lift?  Just wondering?  I mean do you kinda try to avoid it due to it being one of your weaker lifts?  Because you looked like you had some problems stabalizing the weight,  But your actually able to press it easy.  

Coming from the chin is okay...  Maybe go slower though and actually touch your chin on the down. 

I am one of the strongest in my gym now when it comes to press's.  I mean when it comes to over head I am just okay.. When it comes to incline flat or decline I am way up there at times..  People tend to judge my form alot though but when I have them try they tend to fail with 30lbs less then what they normally rep.   The one problem I see in the 90 degree technque or 2 - 3 inches from chest is that you will never go down to the same spot all the time and as most people tire they go down less and less further then they did before.  

Anyway Just keep it smooth and pick a desired location to start the rep from, in your case on the shoulder press it's to the chin.  


Just rambling, you did good.  Get the reps up and work on stabalizing the weight first and your lift will increase.

180 x 3 is damn impressive!! 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

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Chalky Palms

smoundzou

If you've been doing a seated or standing OH press for any length of time with heavy weight low reps, I seriously think you would do your self some good by lowering the weight, narrowing your grip a tad and pushing out some full range of motion reps... I bet if you do that 2x weekly for a few weeks you'll increase your 3rm by 10-15lbs.   If you're not entering and comps in in the near future you really have nothing to lose by giving it a shot..   But I do understand what you're saying about he long arms.. can be a goodthing/badthing..

I don't know if you misunderstood my post at all but my seated OH press has been steadily going up since I've been on this program.  I am not on a plateau or else I would take your advice and switch it up a bit.  I've already put a good 20lbs on my 3 rep max with the 5/3/1.  Also, powerlifting or not, I don't recommend going too far below the chin on the OH press.  It causes a release in tension for the shoulders and leaves them vulnerable to injury.  They are no longer supported by the lats and it puts too much stress on them.  With light weight it might be alright, but heavier weights should not be taken that low unless you are push pressing where the momentum will take a load off your shoulders. 

I do not, however, have a problem with switching up my grip.  I do it numerous amounts of times to change the incorporation of other muscle groups.  On this cycle I am doing them wide grip and next cycle I will do a mid grip followed by a narrow grip.  It is all part of my grand scheme to getting stronger. 

P.S.  If you are my real dad then throw me some money for the child support you owe, I could use some extra plates ;)

Nah, since you said it was your worse lift and had only somewhat improved, just thought I would recommend something that might help you increase your strength on the lift.  
 
Not suggesting you think this but far too often people get caught up in power lifting thinking they only have to lift is super heavy low reps.. While this  helps promote muscle strength and growth, if done too much it can actually be a negative due to the stress on the joints and tendons..causing the lift to proess at a much slower pace..
 
I assumed this might apply to you simply because of your openig statement.
 
 Lighter weight with higher reps done with a more strict form is somewhat of a counter, helping increase joint and tendon strength.. combining the two together will help most reach their potential in a more optimal way..
 
But anyway, the lift is impressive and not really much to critique..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundzou

Nah, since you said it was your worse lift and had only somewhat improved, just thought I would recommend something that might help you increase your strength on the lift.  
 
Not suggesting you think this but far too often people get caught up in power lifting thinking they only have to lift is super heavy low reps.. While this  helps promote muscle strength and growth, if done too much it can actually be a negative due to the stress on the joints and tendons..causing the lift to proess at a much slower pace..
 
I assumed this might apply to you simply because of your openig statement.
 
 Lighter weight with higher reps done with a more strict form is somewhat of a counter, helping increase joint and tendon strength.. combining the two together will help most reach their potential in a more optimal way..
 
But anyway, the lift is impressive and not really much to critique..

You give good advice.  I am not caught up in only low reps though.  I prefer them in my compound exercises but I also do assistance with high reps with the same compound exercises.  The cycle I am doing now works up to a 5RM the first week, 3RM the second week, and a 1RM the third week, hence 5/3/1.  I'm riding the strength train right now, as well as training for explosiveness.  It is doing me good so far.  I can run faster and jump higher, and I'm losing fat in the process, can't complain. 

Like I was saying though, some days I will bench for my 5, 3, or 1 RM then I will stay on the bench and do 3-5x10.  Same with squats.  I'll pull for a RM then I'll do sets of 10 off a deficit.  I always mix it up.  Thanks again for the critique.

i would add half reps of each portion of the movement, top, mid, bottom, especially where you feel weak in the movement

it helped me out with benching, my weak point is from the chest to about 4 inches above it, i have no problem at the top, so i take a slightly heavier weight(with a spotter), and just rep it from my chest to about 4 inches up very explosive

180 isn't much for someone who maxes on the bench at 315

and from the video it doesnt look like your sitting upright(i could be wrong), i find that you might be stronger if you sit erect, your head all the way down to your hips should be straight, chest up, abs tight, and feet tucked under

should be pressing 225 in no time, keep it up tho!

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf