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Posted by u/strongcoffee17路

Anyone else stuck at 185 on the overhead press?

TL;DR: Stuck at 185 on the overhead press, looking for tips to break through this plateau.

I'm hitting a plateau on my overhead press and can't seem to break through 185. I've been stuck here for a couple months now, and it's starting to drive me nuts. I follow a PPL program and usually aim for 3-5 reps at RPE 8, but I can't seem to progress. My form feels solid, and I'm incorporating deloads when needed. Any tips or tricks to push past this? Has anyone else dealt with this?

I drink my fair share of coffee to power through, but it doesn't seem to be helping my strength gains lately. Should I switch up my rep scheme or maybe try a different program? Just looking for some input from the crew. Let's break through this barrier together!

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u/briankoel路

The overhead press is tricky, especially at that weight. If you're consistently hitting RPE 8, consider lowering the reps for a while. Try 3x3 or even 5x3 at a heavier weight. This approach can help with neuromuscular adaptations, and might surprise you with gains. Just remember to track your rest periods, too. Sometimes a simple adjustment there can make all the difference.

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u/strongcoffee17路

100% with you. I used to be stuck at 185, too. Caffeine does help me focus, but it's not a magic potion for strength. Have you considered varying your assistance work? Strengthen your triceps and shoulders with some close-grip benches or overhead dumbbell extensions. That can make a huge difference

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u/veganpowerhouse路

Stuck at a plateau can be so frustrating. Have you considered adjusting ur nutrition? If you're not eating enough calories or protein, your muscles might not have what they need to grow. As a vegan, I focus on high-protein sources like lentils, quinoa, and tofu to keep my gains going. A meal prep day each week helps keep me on track!

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u/chickenncarrots路

This is a common struggle! You could also try some explosive lifts like push jerks. They can help develop that power needed for your press. Just make sure you're focusing on form to avoid injuries.

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u/bro_split_bro_420路

Skill issue, bro. 馃槀 Just kidding! Seriously though, if you're not making progress, it might be worth taking a week off from the press and coming back fresh. Sometimes your body just needs a break.

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u/depressedlifter路

185, huh? That's cute. I remember being stuck at that weight for what felt like an eternity. My secret? I just stopped caring about my overhead press and focused on squats instead. Suddenly, my press shot up. Maybe you just need a new obsession. Or try lifting in a different position, like seated or from pins. Just don't forget, lifting is supposed to be fun, not a job.

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u/6footdadbod路

I feel your pain, buddy. I hit 185 on my overhead press a while back, and it felt like I was lifting a truck! I was doing everything right, or so I thought. Then I realized I wasn't getting enough sleep or recovery time between my workouts. Once I focused on better sleep, I broke through that plateau. It's all about balance, you know?

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u/momof2_lifting路

I totally get it, being a busy mom and trying to get those lifts in is tough! I was stuck at a plateau once, and I decided to incorporate some different variations like push presses and landmine presses. It really helped my overhead press. And honestly, just being patient with your body is key. The gains will come, just keep it positive!

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u/just_a_lifter路

Yep, plateaus suck! Have you tried switching your grip or changing your stance? Sometimes small adjustments can lead to breakthroughs. Also, don't forget to switch up your deloads; even that can be a game changer.

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