Need a Substitution for my OHP

Training 5/3/1
1

Hallo Jim, hallo T-Nation peeps,

since I do 5/3/1 I always struggle with my press. At the beginnening I thought my form was bad. I prgogressed on every lift, but the OHP was always more pain than gain for my shoulders.
So I visited my physical therapist yesterday for a check.

Result: I have a chronical defective position in both shoulders since I am a kid. You can only heal it with surgery. Even mobility work (I do a ton of it) will not help.

So I need a good alternative for the Military Press. I can press overhead, but I must rotate my palms inward.

What would be the best choice in terms of alternative for the OHP for me? Any advice?

Thanks guys.

2

[quote]John_Meadows_Fan wrote:
So I need a gute alternative for the Military Press. I can press overhead, but I must rotate my palms inward.
[/quote]

If I’m reading this right, then dumbbell OHP with a neutral grip, or buy a Swiss bar?

3

I would be hesitant to accept such a diagnosis from a PT. Get a second opinion from an actual doctor that specializes in shoulders and sports medicine. Often the two come hand-in-hand.

In lieu of that, get a swiss bar.

4

[quote]Steel Nation wrote:
I would be hesitant to accept such a diagnosis from a PT. Get a second opinion from an actual doctor that specializes in shoulders and sports medicine. Often the two come hand-in-hand.

In lieu of that, get a swiss bar.[/quote]

I thik the same as you, Steel Nation. So I have a further appointment with another doctor. Hope he will find out better things.

But if it`s true… Is Incline Bench Press with a wider angle a good alternative? A swiss bar would be the best, but here in Germany it is very hard to get one. And when I buy it in the US I have to pay almost twice the price (taxes, shipping).

5

There is no substitute for a press.

6

[quote]Jim Wendler wrote:
There is no substitute for a press. [/quote]

What is your recommendation?

7

Find a way to press overhead - there are several options. You just have to experiment.

8

Accept the fact you may just not be able to press. Maybe just start lighter and get some reps in and work it out. Use dumbbells instead. Go see an actual doctor. Get an x-ray/MRI or whatever it is they do.

That is…if OHP is that important to you.

9

[quote]osu122975 wrote:
Accept the fact you may just not be able to press. Maybe just start lighter and get some reps in and work it out. Use dumbbells instead. Go see an actual doctor. Get an x-ray/MRI or whatever it is they do.

That is…if OHP is that important to you. [/quote]

I think OHP is a part of 5/3/1. So if you do it right, you should do the OHP.
Sure, you can train without the OHP, but what to do, if you train 4 days a week with the 5/3/1 template?

My week looks like this:

Monday: Bench
Tuesday: Squats
Thursday: OHP (maybe not)
Friday: Deadlift

So if I can`t do the OHP I need another upper body exercise to replace it on Thursdays.

Is there a program in any of Jims books which includes only Bench, Deadlift and Squats. I have 5/3/1 and Beyond 5/3/1. But I haven`t found a good solution.

10

  1. Very steep incline press (set up bench 2 notches from upright, or tweak angle until it feels good)

  2. Swiss bar

  3. Use dumbbells with a neutral grip standing or on bench and use magnets to microload

  4. Two arm standing landmine press (Emulate form of this guy : Youtube: Athleanx: stop shoulder pressing pain)

  5. Plain incline bench press

If you don’t think anyone of these would lend itself well to heavy loading, then you can do them as high rep assistance work and do another movement entirely for 531 instead. Maybe weighted chin ups? This is what I would do anyways.

11

Youtube: Buffdudes: Landmine chest press

Don’t know how to post videos on here.

12

As everyone else is suggesting, get a good swiss bar and work with that… I would do this if I were you.

13

Thanks guys. Great tips.
Today I will talk to another doctor and hope that he will diagnose something better.
Anyway. I think a good swiss bar would help.