OHP Hand Position for Max power?

[MOD]

doing OHP's how wide apart are your hands to get the most weight moving? I'm having a hard time progressing in BB OHP's and I'm thinking that my grip may be making it harder than it should...
thanks bros.

 

[JT Iron]

If you go wider you'll have a shorter ROM but you put more stress on your delts and pecs and risk injury.


If you go closer, you'll have a longer ROM but you'll be more explosive.


Try both and see.

 

[MOD]

I've tried them all. a close grip, about a palm away from shoulder width, is where I feel there is less of a sticking point than when I was doing it benching width grip. I'll have to stick with this grip for a couple more sessions to see if it makes a difference. I just don't understand it. my db shoulder pressing poundages are increasing each week like clockwork, but my bb shoulder pressing is going no where, and it's getting frustrating because at the moment I'm probably stronger db pressing than I am bb pressing. I'm thinking I was using too wide of a grip with the bb, so I'll try the norrow grip for a while.

 

[bignate73]

get your elbows out in front of you a bit, so you can recruit your tri's more. this will mean a closer grip of course, but your strength will pick up.

 

[b fold the truth]

I train my OHP with a closer grip because at a Strongman Contest I'll have to use a close handled implement (Viking Press, Log Press, etc...). I am the strongest when I can reach my thumbs out and just barely touch the smooth part on the bar...

B True

 

[coolcolj]

same grip as me

which is the same grip as my cleans and jerks too

you will find that the right grip width is one that feel comfortbale when you hold your arms in position without the ready to press with traps/shoudler blades pulled together forearms pulled in tight. You want the bar to be close to your centre of gravity as possible

 

[b fold the truth]

same grip as me

which is the same grip as my cleans and jerks too

you will find that the right grip width is one that feel comfortbale when you hold your arms in position without the ready to press with traps/shoudler blades pulled together forearms pulled in tight. You want the bar to be close to your centre of gravity as possible

Which is why you do the bench press with the same grip that you OHP with?



I do that as well. I use the flat bench to increase my OHP.

B True

 

[coolcolj]

no, my bench grip is narrower, thumbs on smooth. 14inches.

press/clean/jerk is 2-3 inches from smooth

 

[b fold the truth]

no, my bench grip is narrower, thumbs on smooth. 14inches.

press/clean/jerk is 2-3 inches from smooth

Ok...and you do this to over-activate the triceps? I do 9 sets of bench press. First 3 are pointer finger on the smooth or closer...last 6 are thumbs touching the smooth or closer...to over-activate my triceps.

I think that with the jerk...a lot of it for me is having the tricep strength to lock it out...

B True

 

[JOKER47]

If I try and OHP with too wide of a grip, I get terrible pain in my wrists after the lift. Like I have to *snap* them back in to place.

Where I found I was strongest and most comfortable, is my pinkie finger 1- 1 1/2" from the power rings.