Muscle Gain Forum

My OHP has been stuck at the same weight for over a month while everything else moves. Is it usually a technique problem or do some people just have a naturally weak press that needs extra work?

Both are common, but check technique first. Most stalled presses are leaking power: no leg/glute tension, bar drifting forward, or not getting the head 'through' the window at lockout. Film it before assuming it's a weak point.

The bar definitely drifts forward on my grinders.

That's a big leak. Cue 'bar back, head through' at the top - the bar should finish over your mid-foot/ears, not out front. Forward drift turns it into a weak front-delt press.

OHP also just progresses slowly - it's a small-muscle lift with a short range. Expecting the same jumps as squat/deadlift will feel like a stall when it's actually normal slow progress. Micro-load it with 1-1.25kg plates.

I've been trying to add 2.5kg each time, which is probably too much for OHP.

Way too much for pressing. Half-kilo jumps will keep it moving for months. The big plates are why it feels stuck.

If it's a genuine weak point, add some volume - an extra pressing day, push press to overload the top, and direct side/front delt and triceps work. But fix the bar path and micro-loading first, those usually unstick it on their own.

Great - filming it, cueing bar back/head through, and switching to tiny plates. Thanks all, this gives me a clear plan.