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Tip: Destroy an overhead press plateau



Why did my standing barbell press get stuck?

The most obvious reason is that it is undermined in comparison to bench press and other related press exercises.

You should be able to severely press 60% of your maximum bank Press – both in good shape, of course. Pressing the minimum macho pound of 3 plates per side (315 pounds) on bench press means that you must press at least 190 pounds strictly overhead.

Someone who considers a strong high-pressure presser should be able to lift at least his body weight in the military press. But few can do that because that old standard was established when the military press – not the bench press ̵

1; was the main elevator.

And what did the people do if the military press was the main elevator? They did what most boys now do with the bench press: they trained it harder and harder than other lifts.

So my first recommendation, if you want to increase your overhead press, is more overhead press! Here is a basic shape tutorial:

Most people do not feel comfortable or technically efficient and push weights over their heads while standing. As a result, they are not good at showing their full strength in this elevator.

I take a page from Pavel Tsatsouline and say: "To push a lot, you have to push a lot over your head." [19659003] If you really want this lift to take off, train it three times a week. One of the workouts should be dedicated to the high-pressure press alone, which would make it difficult to train the overhead press and take over the assistance of this elevator.

The other two sessions should be technical press work (and then your regular workout)). It is also important that you reduce the work of bench presses while trying to build your high pressure press.

Day 1 – Technique

A. Military Press

  • Week 1: 5 x 5 to 70%
  • Week 2: 4 x 5 to 70%, 2 x 3 to 80%
  • Week 3: 3 x 5 at 70%, 3 x 3 at 80%
  • Week 4: 2 x 5 at 70%, 4 x 3 at 80%
  • Week 5: 5 x 3 at 80%, 1 x 5 at 70%
  • Week 6: 6 x 3 at 80%, 1 x 1 at 85%
  • Week 7: 5 x 3 at 80%, 2 x 1 at 85% [19659014] Week 8: 4 x 3 at 80%, 3 x 1 at 85%
  • Week 9: 3 x 3 at 80%, 4 x 1 at 85%
  • Week 10: 2 x 3 at 80%, 5 x 1 at 85%
  • Week 11: 6 x 1 at 85%, 1 x 3 at 80%
  • Week 12: 7 x 1 at 85%

Then exercise regularly.

Day 2 – Heavy

A. Military Press

  • Week 1: 1 x 5 at 70%, 1 x 5 at 80% 1 x maximum reps at 85% (target for 5)
  • Week 2: 1 x 3 at 75 %, 1 x 3 at 85%, 1 x maximum repetitions at 90% (Goal 3)
  • Week 3: 1 x 3 at 75%, 1 x 3 at 85%, 1 x 1 at 90%, 1 x max reps at 95%
  • Week 4: Work to a technically sound 1RM (calculate this percentage for all training sessions over the next 4 weeks.)
  • Week 5: 1 x 5 at 70%, 1 x 5 at 80% 1 x max repetitions at 85% (Target 5)
  • Week 6: 1 x 3 at 75%, 1 x 3 at 85%, 1 x maximum repetitions at 90 % (Goal 3)
  • Week 7: 1 x 3 at 75%, 1 x 3 at 85%, 1 x 1 at 90%, 1 x maximum repeats at 95% [19659014] Week 8: Up to a technically sound 1RM (Use this weight to calculate the percentage of all workouts for the next 4 weeks.) [19659013] Week 9: 1 x 5 at 70%, 1 x 5 at 80% 1 x maximum repetitions at 85% (Goal 5)
  • Week 10: 1 x 3 at 75%, 1 x 3 at 85%, 1 x maximum repetitions at 90% (Goal 3)
  • Week 11: 1 x 3 at 75%, 1 x 3 at 85%, 1 x 1 at 90%, 1 x maximum repeats at 95% [19659014] Week 12: Up to a technically sound 1RM (Use this weight to calculate the percentage of all workouts for the next 4 weeks.)

B. Overhead Press Assistance Exercise

Select a basic exercise to increase the vulnerability of your overhead press. Use this table to select the correct exercise:

Weak point Cause Exercise support
Start of Clavicle Front delt and / or clavicular head of the pectoral muscles High Incline bench press (60-75 degrees)
Nose Level External Shoulder Rotators Cuban Press or Sitting Dumbbell Clean & Press
Frontal Mid or Back Delt Bradford Press or Arnold Press
Lockout Long head of the triceps, shoulder instability or lack of mobility Overlay 1/3-pin Press, Push Press or Military Press with Hanging Band Technique (Shoulder Stability)

Auxiliary exercise every 4 weeks , Train it in the 4-6 rep range. Yes, try to increase the weight, but not if the form is sacrificed.

C. Vertical Drawing Exercise

Here you would perform a vertical drag motion for sets of 6-8 repetitions that focus on the entire area, the control and the connection between mind and muscle. Make 3-5 sets.

D. An isolation exercise for the musculature with decelerating muscles (see table)

Day 3 – Technique

A. Military Press

  • Week 1: 8×3 to 65%
  • Week 2: 10×2 to 70%
  • Week 3: 12×1 to 75%
  • Week 4: 3 x 3 at 65%
  • Week 5: 8 x 3 at 65% (new weight relative to 1 RM of Session 2)
  • Week 6: 10 x 2 at 70%
  • Week 7: 12 x 1 at 75%
  • Week 8: 3 x 3 at 65%
  • Week 9: 8 x 3 at 65% (new Weight based on 1RM of session 2)
  • Week 10: 10 x 2 to 70%
  • Week 11: 12 x 1 to 75%
  • Week 12: 3 x 3 at 65%

Then exercise regularly.


Question of strength 50



The shoulder-friendly ceiling press



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