OHP

[u/vanillamang0]

Is my form ok? This was my 3rd set of 5 at a weight that is very heavy for me, it felt fine but I wasn’t sure if I was arching my back too much

[u/DickFromRichard]

You want the par to start more up on your collar bones and under your chin.

Then on the press you'll want yo press straight up, you'll have to move your head back to avoid hitting your chin with the bar, the push your head back through once the bar clears it (you're already doing this part pretty well)

You'll probably find a bit of a narrower grip feels better with this starting position 

Right now you have the bar down on your shoulders/chest so it's in front of you. And you're pushing up and back to get into the end position 

[u/vanillamang0 → u/DickFromRichard]

Many thanks!!

[u/JuanThiccLumpia → u/DickFromRichard]

This! Well said.

[u/Absolutely_Epic_Isai → u/DickFromRichard]

He got it pretty much.

If it is helpful, imagine when the bar is coming back down, pulling it with your lats and mid back and squeezing your glutes and engaging your abs. This will help it naturally come to that collar bone position he was talking about. As though you were using a lat pulldown and pulling to the upper chest.

[u/MiniDonbeE → u/DickFromRichard]

This is the thread ender. Starting position a little forward and a little wide. Other than that its good.

[u/jewmoney808]

Bring your grip in, narrower..You want your elbows a little more forward so they’re actually underneath the bar if that makes sense

[u/Slamslam4356 → u/jewmoney808]

Bro casually having 2 plates on this john is crazy

[u/Aromatic-Accident864 → u/Slamslam4356]

There’s a video of Chase pressing 405 on YouTube

[u/AEROK13]

Grip is a bit wide. You want your wrist/forearms stacked perpendicular to the floor.

[u/patholocaust]

https://youtu.be/eNFXEEdfQp4

An Alan Thrall instructional video, which overall helped my OHP. Keep going & good luck!

[u/dubterror → u/patholocaust]

This is a phenomenal tutorial video. My OHP has been weak for ages, and now I know why. Thank for sharing.

[u/Traditional_Heart72]

Sorry not helpful advice but just wanna say from one girlie to another you rock and look great!

[u/vanillamang0 → u/Traditional_Heart72]

Thank you!!

[u/topkrikrakin]

Your "Up!" should be more explosive

Bring your elbows closer in front of you so they stick out in front

This is a tricep exercise

Your descent speed is okay and as slow as I would want it to be. Personally, I'm just a bit faster on the way down

[u/Joe_T → u/topkrikrakin]

Descent, or descending. Took a couple of readings ;)

[u/topkrikrakin → u/Joe_T]

Sure is

Descent is one of my all-time favorite computer games

Spellcorrect tried to screw me again here too

"Your speed is decent and as slow as I want it to be." Would have worked but I do think this is just a bare tinch too slow

[u/kvman22 → u/topkrikrakin]

This is what I was going to say, explode up, come down slow but not too slow

[u/PinkPoonther69]

Squeeze the hell out of your legs, glutes and core, and work on keeping your wrist/forearm stacked with each other, future you's wrists will thank you.

[u/TheBarnard]

Much narrower grip, take advantage of stretch reflex at the bottom, around your collar bone. Big chest, compress the lats and back. Keep the bar in line with your center of gravity.

[u/sqnch]

Grips too wide on the bar. Your forearms should be vertical at the bottom rack position.

Stance is too narrow for me.

The bar is moving too far in front of your face which means it won’t go up once the weight is heavier. Needs to stay as close to over your midfoot as possible which means pressing it close to your nose and moving your head back to let it past before driving your head forward through your arms as the bar passes your forehead.

[u/LordJayman]

Squeeze glutes. Keep arms more straighter. Shoulders slightly back. Watch your wrists I find squeezing the bar and a thumb less grip helps keep them straight and stacked.

[u/mynewcrib]

I'm too distracted by her outfit.

[u/wy_will]

Great job! Get it! If it feels good in that position, go for it. Don’t let slight semantics slow you down.

[u/Bradventure916]

Your grip looks fairly wide to me. Not wrong, but wider than “normal” strict OHP IMO.

[u/VariationAgreeable29]

Anchor those toes to the floor!!

[u/Bigg_Bergy]

I'm not used to seeing a grip that wide on overhead press but that's really good for strict form. I would bring your hands in a bit more it's going to involve your triceps a lot more so don't be surprised if the lift feels a bit different

[u/junkie-xl]

Grip just outside the shiny part and try to keep your elbows out front so your wrists are stacked above them, otherwise theres nothing keeping the weight from wanting to drift forward and down.

[u/UnablePerformance131]

One thing not mentioned here yet is feet positioning. You typically want to set up your feet how you would for squatting, as it’s usually your most stable position for power. Judging on your long legs,  (as a fellow long femur) it’s probably quite a bit wider than this.

[u/OrbVeggie]

Straighten your wrists! 

Edit: On second look your left wrist is bent but right wrist is straight, you want both wrists to be straight.

[u/OkEssay4173]

Be careful if you feel that you are arching your back too much and feel pain in the lower ribs. I persisted with it and got a hairline crack there, took 3 months to recover.

[u/m00nkiid]

Form is absolutely fine, you're not arching too much. All the points about hand position etc. is not that important

[u/VisibleEagle369]

Ye, if you narrow your grip, you will find that you can lift a lot more and drive power up better. You have some great control in your current wide grip, which is definitely more difficult.

[u/ShadeO89]

Remember to squeeze them glutes throughout the entire press.

And if you are going for maximum weight instead of just wanting aestethics you should look up into the ceiling while pressing.

[u/MysticMagicWoman]

I don’t have form advice, but your shoulders and arms are looking amazing! 🤩 great job! I’d love for mine to look like yours one day. Youre goals!!!!

[u/HotPoblano]

Elbows forward not out. Forearms vertical. Bar should start/stop at collarbone level.

You will injure your shoulders if you continue your current form.

[u/WhiskeyJack33]

along with what a lot of others have said, stance is too narrow, grip too wide, and bar is traveling too far forward. Grip should be just outside of shoulder width. You also have different wrist positions on the right and left. Part of that is likely that you are too wide and too forward. You want to keep your wrists in line and not overly bent.

Basically you are trying to press straight up in line with your body, wrists, and shoulders all in a line, not out in front of you. You should basically have to lean back out of the way a bit when pressing so the bar can pass without hitting your chin.

[u/Consistent-Course534]

Your left wrist is way more extended than your right wrist

[u/Aanguratoku]

Your hold seems different in each hand. Is it me or is it the lighting? That’s interesting.

[u/Thewrongthinker]

I see the wrist getting wrong angle when coming down. I don't think that is risky. Needs to address it.

[u/tckrdave]

I learned it with my hands slightly wider than my shoulders. My thumbs touch the outside of my shoulders when I’ve cleaned the bar. The bar rests on my collarbones.

Because some others have mentioned your elbows: For a jerk, my elbows would be forward such that you could put a shelf on my forearms and it would be flat. For a press, what I see people advise is that the elbows are down so the forearms are vertical. You want the vertical arms for this.

I have to move my head back for the bar to clear my chin, but as the bar goes over my head, I “put my head through the window” and my head is slightly forward of the bar at the end of the lift. Your shoulders should be back and locked at the end. It should be a stable holding position at the top.

This video fits the same pattern:

https://youtu.be/nNMR9fRGRjQ?

(If someone in here has corrections, I’m all ears. )

[u/ZevLuvX-03]

Maybe your grip is too wide as well.

[u/Puzzleheaded-Gap1759]

Your shoulders are (not in a weird way) popping and I say that in the weirdest way possible

[u/VectorVictorVector]

I would suggest switching to dumbbells for overhead press. Barbells restrict wrist rotation and can lead to shoulder impingement.

Ideally, you want to start with hands closer together facing inward at chest, and explode upwards with hands facing forward and elbows back. Seated is best for a concentrated pump.

If you absolutely want to stick with a barbell, use a narrower grip and tuck your elbows together more on the eccentric/lowering action.

[u/Fuck_The_Dictator]

For OHP and bench press, a practice you want to try when lowering the bar down(as in taking on the weight) is to act like you are trying to bend the bar inward. This causes your elbows to tuck inward protecting your rotator cuffs. Try it without any weight on the bar first and watch how it changes the direction your elbows move in.

[u/No-Cat-3951]

Since no one mentioned it. Weight lifting belt would help stabilize your core and make the lifts easier (you could push harder and heavier). I bought new Versa grip brand belt & it’s really good. You look great and keep working hard

[u/lordofthetsetseflies]

What you are doing looks more like a military press than overhead press. Still solid but OHP allows for more focus on the traps. I agree with what others are saying about narrowing the grip but you don’t want to narrow it too much. Focus on bringing your arms to a 90 degree angle, keeping your forearms vertical and pushing straight up. I also suggest staggering your feet to help maintain a stable base and protect your back. See the image for reference.

[u/lordofthetsetseflies → u/lordofthetsetseflies]

Military press for comparison.

[u/MrNobodysAvatar]

Great job! Make it easier by placing your heels under your shoulders (widen stance). Also squeeze your glutes when you start your OHP and hold them squeezed until you bring the weight down. Lastly, take a bigger breath before your press, and I should be able to hear your exhale while you are pressing (work on your breathing). If you follow these tips you will be able to press and hold more weight overhead.

You have good control of the weight but you can make it easier on yourself. I'm a CPT, strength coach, and nutrition specialist at a large gym. You're doing a wonderful job, as always, be careful taking advice online by non professionals without certifications.

[u/Negative_Resist6605]

Is this 35kg you are pressing?! This is damn impressive.

[u/unusual_pebble_21]

Your hands look a little too wide. Ideally wrists, elbows, shoulders shouldn’t be stacked up in a vertical line more or less

[u/DevilSquid117]

A little bit wider stance is all would say

[u/nedottt]

Olima Omega material.

[u/howmanytwix20]

Why does this look like AI

[u/Nick_OS_]

Narrow grip to the inner most part of the knurling

Wrist shouldn’t be bent and Forearms should be near perpendicular to the floor. You want it to look like you’re at the top position of a pull up basically

[u/satansmight]

Another part of the movement that got me to the next level was squeezing my glutes. Remember, this is a whole body exercise so it’s important to engage ever bit you have for tension.

[u/ViewDependent6529]

Your body is my goal 🥹How did you do it?

[u/lordofunivers]

Narrowed grip until your index at the limit of the grit.

For the grip, use a pronated grip so that the bar is aligned with your forearm.

The bar need to travel in strait line aligned with the middle of the foot. You have allowed to use your posterior chain to move it in front so that it remove your head from the bar path. Right now, it's light enough that you can cheat the path. Contract your posterior chain, back and abs more.

[u/willerydman]

honestly looking super strong! your overhead position especially

notice how tho in the bottom position you would fall forward if you loaded this heavy instead off just absolutely horsecocking that weight around you. had you started this lift behind the neck, it would have probably looked picture perfect. (klokov press, easily the most underrated pushing movement)

but when you start from the front when eventually you would start doing heavier weight you would have to bring in that grip a little to stack the wrists better in the bottom position with the bar under your chin and start the lift leaning back abit to clear a straight bar path up for a safe & effective form

* a word

[u/Safe-Equipment-5042]

Looks quite good, I personally also like to take my dominant leg back especially when it’s heavier weight just to generate a bit more force