Heavy Overhead Press - video

[Rickross1]

http://www.youtube.com/watch?v=J1snWTMs7zA

[RedSkull]

pretty cool, isn't that Billy Gunn training with you?? lol

[DCBliever]

pretty cool, isn't that Billy Gunn training with you?? lol

I do believe so

[BryanB]

Yep..that's him

[BryanB]

This is you too..right?

[YOUTUBE]http://www.youtube.com/watch?v=9zTHkWe6Vdc[/YOUTUBE]

[Rickross1]

Bringing back an old school video! I like it!

[johnnieo]

Dude you are a beast. Great lift. Great video, too.

[Rickross1]

Yeah Kip (Billy Gunn) is my training partner. Looking to share some more training videos soon! We do some crazy lifts from time to time.

[Doberman]

Great Stuff. Any advice on form? What mistakes have you made that you fixed that helped you? Standing overhead and Push presses are my favorite, but I always get stuck at around 225.

[Rickross1]

Well from an execution standpoint I always do 3 x 6 @135 for a warm up. Just enough to "feel" the exercise, but also get my shoulders and elbows primed for heavier weights to come. In the past I had done the standard warm up of 135 x 8-10, then 185 x 8-10, then 205 x 8-10...and onto my heavier sets from there, but I found that although the weights were progressing in my warm up they were too heavy to be warm up sets. So now I go from my 3 x 6 @135 straight into 225 all the way up to 295 (with 6 reps being as low as I'll go for a working set). I also make sure that my reps stay at 6 reps for a warm up as not to fatigue myself for later working sets.

So warm up multiple sets light weight then go into heavier working sets as opposed to pyramiding my warm up into working sets.

As for other bits of advice, I always keep my rep range on overheads 6-8...slightly higher on laterals and bent over laterals 8-12 reps. Also I've played around with foot placement (staggered or parallel), but to each their own on that. Same with grip, thumbs wrapped vs. standard grip. Whatever feels comfortable I say go with - there's no right or wrong way there. I belt up on heavy working sets and keep it off on warm ups.

No real tricks of the trade just always trying to "beat the log book". Although it's not heavy all the time, every 3-4 workouts I'll go slightly lighter (maybe 20-25lb less) just to give my CNS and joints a bit of rest.

[Doberman]

That pretty much is what I do. I used to do the higher rep warm ups as well, but I think I fatigued myself before I got to the work weight. Like you, I do better doing multiple warmups of 4-6 reps with a light weight instead of 10-15 with the same weight for one set.

I think for the moment I'm going to switch to push presses as I think I've hit the wall on strict reps. I'll see if I can beat the book on those, then come back to the strict reps later. I think I also need to add the light work outs in every once in a while as well. Ego gets the best of me sometimes. Thanks.

[RedSkull]

Do you find these partial overloads help your full ROM press?

[Rickross1]

Do you find these partial overloads help your full ROM press?

No, but they helped my delts grow tremendously.

[Rocky]

what do you mean by partial overloads? are you referring to the warmup sets?