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Switch to weighted chin-ups for a bit. Similar effect, more biceps emphasis. Martin Rooney is a big fan of them and always tells his guys to focus more on those than curls for arm development.

This topic is just screaming "OHP Challenge Thread.. Who reaches BW# First"

grouchyjarhead wrote:Switch to weighted chin-ups for a bit. Similar effect, more biceps emphasis. Martin Rooney is a big fan of them and always tells his guys to focus more on those than curls for arm development.

I've found that slow negative or paused chin-ups (underhand grip) blow up my arms like nothing else.

J-Madd wrote:

grouchyjarhead wrote:Switch to weighted chin-ups for a bit. Similar effect, more biceps emphasis. Martin Rooney is a big fan of them and always tells his guys to focus more on those than curls for arm development.

I've found that slow negative or paused chin-ups (underhand grip) blow up my arms like nothing else.

Have you tried neutral grip chins?

For what it's worth, I'm doing an OP cluster without OHP right now. Thought it would make my overhead press weak as hell. I tested my max a while ago for shits and giggles and it didn't go down at all. I'm still able to press my best max without even training it, I was VERY surprised.

J-Madd wrote: Do you have weighted pull-ups in your cluster? I've found that they don't hurt a guy's command presence.

100% agree.
On topic: I would like to press 225 and really prefer it over bp. Current 1rm about 135. Will probably focus on it in a later cycle.

Shivayan wrote:

J-Madd wrote:

grouchyjarhead wrote:Switch to weighted chin-ups for a bit. Similar effect, more biceps emphasis. Martin Rooney is a big fan of them and always tells his guys to focus more on those than curls for arm development.

I've found that slow negative or paused chin-ups (underhand grip) blow up my arms like nothing else.

Have you tried neutral grip chins?

I only have straight pull-up bars at my home game, so I only use different grips when traveling. That's all about to change, as I'm waiting for a multi-grip pull-up bar I ordered last week to arrive!

I had a decent press back in the day (mostly push, but I could strict press more than my bodyweight so I was doing something right) and there were three things that helped my strict press the most.

(1) Push Presses/Jerks - Mostly the former, but I found when my push press went up my strict press wasn't far behind. Cycling between the two might be wise.
(2) Bradford Presses - https://www.youtube.com/watch?v=gD6XoIXGmDI Definitely more of a bodybuilding movement, but it helps hit the major sticking point for most people which is about eye/forehead level.
(3) Lockouts - Using a power rack, set it up to my sticking point and press from there.

TB-application wise - Rotating push presses and strict presses would probably work well, and maybe some supplementary work with Bradford presses if needed. They would be good for a SE routine but I wouldn't make them a main lift.

grouchyjarhead wrote:I had a decent press back in the day (mostly push, but I could strict press more than my bodyweight so I was doing something right) and there were three things that helped my strict press the most.

(1) Push Presses/Jerks - Mostly the former, but I found when my push press went up my strict press wasn't far behind. Cycling between the two might be wise.
(2) Bradford Presses - https://www.youtube.com/watch?v=gD6XoIXGmDI Definitely more of a bodybuilding movement, but it helps hit the major sticking point for most people which is about eye/forehead level.
(3) Lockouts - Using a power rack, set it up to my sticking point and press from there.

TB-application wise - Rotating push presses and strict presses would probably work well, and maybe some supplementary work with Bradford presses if needed. They would be good for a SE routine but I wouldn't make them a main lift.

Thank you. I have never heard of Bradford press.. Interesting.. looks like a good call for DB..

What is your opinion on Z-press? Seated on the floor variation of OHP?

grouchyjarhead wrote:I had a decent press back in the day (mostly push, but I could strict press more than my bodyweight so I was doing something right) and there were three things that helped my strict press the most.

(1) Push Presses/Jerks - Mostly the former, but I found when my push press went up my strict press wasn't far behind. Cycling between the two might be wise.
(2) Bradford Presses - https://www.youtube.com/watch?v=gD6XoIXGmDI Definitely more of a bodybuilding movement, but it helps hit the major sticking point for most people which is about eye/forehead level.
(3) Lockouts - Using a power rack, set it up to my sticking point and press from there.

TB-application wise - Rotating push presses and strict presses would probably work well, and maybe some supplementary work with Bradford presses if needed. They would be good for a SE routine but I wouldn't make them a main lift.

Great tips. I could see using strict OHP in an Operator template, and then when you hit a tough plateau using a couple blocks of push presses to overload and break the plateau. Hell, that might become my plan for the winter.