ive got a comp coming up in 3 months and my overheadpress is pathetic
im OHPing 190 right now with the normal olympic bar. i am expecting athletes with OHP of 240+. i know i cant get to 240 right now but i cant just give up and forget about the OHP i might as well address this weakness now
im 176, 5'9
AM: front squat
PM:incline close grip bench press
this is the general gist of my training. assistance exercises, dynamic effort, maximum effort, reps and maxing out are all decided on the spot after ive done my core lift.
i havent benched in a very long while due to some unknown pain in my shoulders when i bench. its gone now and i just tested out my bench for the first time in 3 months and its still at 200 lol.
i get stuck near my forehead to the tip of my head. its just that part after the push from the leg drive has dropped and the force is transferring to my shoulders before im incorporating the triceps where i get stuck once my triceps kick in i blast the bar up to lockout
are there any assistance exercises that i can incorporate into my training to jack up my shoulders? how do i up my OHP?