Struggling with barbell row and overhead press – StrongLift?

Asked by: Monique Brown

Why can’t I do overhead press?

You Need to Strengthen Your Rotator Cuff



Weakness in your rotator cuff can also be a reason you’re struggling with the overhead press exercise, according to Chan. “Poor stability of the rotator cuff may increase the risk of shoulder impingement when you’re doing an overhead press,” Chan says.

How do I get past the overhead press plateau?

1. Rest And Recover. No matter how much we hate to hear it, sometimes even the most amount of sweat and grit underneath a bar won’t get your numbers to move up. …
2. Make Sure You’re Warming Up Your Shoulders. …
3. Tricep Push-Ups With Push-Up Bars. …
4. Muscle Cleans. …
5. Push Press.

How do you make a barbell row easier?

Row the dumbbell up, squeezing your shoulder blade in, then slowly lower it. Do all reps on one arm, then switch to the other side. Once you’ve got the hang of the one-arm dumbbell row on a bench, you can increase the difficulty of the movement by supporting your body on an gym ball instead.

Can you t bar row with a barbell?

Load one side of a barbell with weight and secure the other end in a corner of the gym. Straddle the bar and grip it at the weighted end. Pull the bar towards your chest, keeping your elbows tight to your body and squeezing your shoulder blades together at the top. Lower to the starting position and repeat.

How do I get stronger on overhead press?

5 Tips For A Bigger, Badder, Overhead Press

1. 1 It All Starts With The Grip. I’ve noticed that most people start with a grip that’s too wide. …
2. 2 Keeping It Tight Means Getting It Right. …
3. 3 Head Back, Not Chin Up. …
4. 4 Be Quad Dominant. …
5. 5 Work On The Weakness. …
6. Putting It All Together. …
7. Get An (Over) Head Start.




How can I improve my shoulder mobility for overhead press?


Side all the way up and attached to your arm. And what they do is they internally rotate the shoulder.


How many days a week should you overhead press?

A daily overhead pressing routine will include 1-2 days per week of technique practice. You have more chances to perfect your technique, which will help you become stronger and prevent injuries.

How many times a week can you overhead press?

A good place to start is to do the overhead press 2–3 times per week. When your technique is solid, the best way to keep gaining strength is to bulk up the relevant muscles. To overhead press more weight, you’ll need bigger shoulders, bigger traps, and bigger triceps.

How wide should grip be on military press?

“The wider apart your hands are on the bar, the weaker you will be and the less weight you will be able to lift. Aim for a grip with hands no wider than shoulder-width apart and keep your elbows directly underneath your wrists to keep you in the strongest mechanical position possible for the lift.”

Is barbell row necessary?

Although barbell rows are a fantastic back building exercise (when performed properly), they are not necessary for complete back development. Dumbbell rows, t-bar rows, cable rows, and pull ups will build just as strong and thick of a back as barbell rows.

How do you feel t-bar rows?

And fully stretched at the bottom in fact a 1 second hold at the top of the movement is optimal to ensure you're squeezing the muscles in your back as hot as you can. Especially.


What muscles do t-bar rows target?

Primary muscles worked in a T-Bar Row:

• Latissimus dorsi.
• Trapezius.
• Posterior deltoid.
• Rhomboids.




How heavy should you T-bar row?

Aim for 93 pounds or so if you’re a beginner. An intermediate male athlete of the same weight will lift around 200 pounds, while an advanced athlete should lift 272 pounds or more.”

Do T-bar rows work lats?

Which Muscles are worked in the T-Bar Row exercise? The target muscle is the latissimus dorsi. Additionally, this exercise works all the major back muscles – teres major, trapezius, and erector spinae. The movement also works the shoulders and the pulling muscles in your arms — biceps, brachialis, and brachioradialis.

Do T-bar rows work lower lats?

The primary muscles targeted include during the T-bar row include: Latissimus dorsi, which is the large muscle covering the majority of your mid to lower back that extends, adducts and rotates the arm.

How do I widen my lower lats?

Best Lower Lat Exercises

1. Wide Grip Lat Pulldown.
2. Dumbbell Row To Hips.
3. Seated Banded Row.
4. Straight Arm Pulldown.
5. Underhanded Bent Over Row.




How do I build my mid back muscles?

Best Back Exercises

1. Deadlift.
2. Pull-Up.
3. Bent-Over Row.
4. Chest Supported Row.
5. Single-Arm Dumbbell Row.
6. Inverted Row.
7. TRX Suspension Row.
8. Lat Pulldown.

What part of the back does T-bar row hit?

Latissimus dorsi

The TB Row targets the: Latissimus dorsi. Trapezius. Posterior deltoid.

Are lats back or shoulders?

They make up your upper back muscle anatomy, although some of them also extend to your lower back. The superficial muscles include: Latissimus dorsi (lats), the largest muscle in the upper part of your body. It starts below your shoulder blades and extends to your spine in the lower part of your back.

What is the best exercise for lats?

Best Lat Exercises

• Lat pull-down machine.
• Resistance band lat pull-downs.
• Straight-arm pull-downs.
• Hex bar deadlifts.
• Barbell deadlifts.
• Dumbbell rows.
• Landmine rows.
• TRX suspended rows.

How do you strengthen your lower back?

How to strengthen the lower back

1. Bridges.
2. Knee-to-chest stretches.
3. Lower back rotational stretches.
4. Draw-in maneuvers.
5. Pelvic tilts.
6. Lying lateral leg lifts.
7. Cat stretches.
8. Supermans.

How do you know if your lower back is weak?

4 Sneaky Signs Your Core Is Too Weak

1. Sign #1: You Rely on Your Arms to Get Out of a Chair or Bed. …
2. Sign #2: Your Lower Back Arches While Standing or Walking. …
3. Sign #3: You Sway as You Walk. …
4. Sign #4: You Hold Your Breath During Core Exercises. …
5. Exercise #1: Pelvic Tilt. …
6. Exercise #2: Bridge. …
7. Exercise #3: Bodyweight Squat.

What causes a weak lower back?

Many lower back strains occur during everyday activities, such as while exercising or at work. Common causes of—and risk factors for—low back muscle strain include: Heavy lifting. Strain from heavy lifting, twisting the spine, lifting from the ground, or an item overhead are common causes of low back strain.

What are the 3 exercises you should avoid for your lower back?

Worst Exercises for Back Pain

• Avoid: Crunches.
• Try this instead: Modified sit-ups. Start by lying on your back. …
• Avoid: High-impact activities.
• Try this instead: Water aerobics or yoga. …
• Avoid: Running.
• Try this instead: Walking. …
• Avoid: Biking off road.
• Try this instead: Use a recumbent bike.

Can weak glutes cause lower back pain?

If you are getting low back pain, the issue is probably due to a weak gluteus medius muscle. Often times, we find ourselves sitting for long periods at work, people spend more than 9 hours a day sitting and when getting up from the desk we feel that ache in our low back or even our knees.

How do you strengthen your back with core problems?

Living With Back Pain? 5 Core Exercises You Need

1. Planks. Start in a push up position, bend your arms, and support your body with your forearms. …
2. Bird dog. Get on all fours, making sure your spine is neutral (not arching up or down). …
3. Mad cat. Position yourself with your hands and knees on floor. …
4. Crunches. …
5. Bridges.