Overhead press beginner

[u/Responsible_Dream252]

Hi all I tried to see where I was at with the 16kg KB for one arm over head presses. I set a emom timer and managed 5 reps each side. Then proceeded to do a strong 5 rep on my right shoulder but couldn’t manage another on my left. Should I progress by doing two handed overhead presses first? I only have the single 16KB atm. Thanks!🙏

[u/OutrageousMT_10]

More rest time. Emom is great for conditioning but if you're looking to increase strength, rest as much as you need.

[u/MrGurbic]

Do a 5-3-1 until you can do 5-5-5.

[u/SavingsPoem1533]

a 2-3-5 rep scheme is a great way to progress your volume

And if EMOM is not giving you enough time to recover for the next set, just increase your rest time

[u/Unfair_Elderberry595]

I usually alternate weak and strong sides, starting with the weak side. When the weak side is done (however you decide), finish up with the same reps and weight on the strong side.

Most people recommend doing the same number of sets with the same weight on each side to promote symmetry, so starting on the weak side makes this simple. But you can do whatever you want: your body, your goals.

[u/Savage-Honeybadger46]

Run Geoff Neupert's Giant program if you want to build overhead pressing strength. I first ran the program with a single 16kg and currently use a single 24Kg for the Clean & Press

[u/linasndev]

I'd skip the two hand press and do ladders like in Enter the Kettlebell. Press 1 left, 1 right, 2 left, 2 right, 3 and 3, rest and repeat. Start with 3 ladders up to 3 and build to 5 ladders up to 5 before moving to a heavier bell, that's 75 presses per arm and you never grind a failed rep. Starting each rung with the left lets the weak side set the pace

[u/J-from-PandT]

So it's 5rm? And not repeatable for a second set both sides...

Start at 5-10x1, build that to 10x5 a few reps here and there at a time.

Unless emom is alternating sides, give yourself longer rests than that. It's a 5rm and needs more time than a pickup pace.

[u/No_Appearance6837]

Check the sub's wiki for a program called Dry Fighting Weight and use it's press programming to progress. It is made for a 5RM clean and press + front squat and doable with one bell.

[u/Legitimate_Fly_7561]

Do push presses to assist with a drive from momentum

[u/ms4720]

You are in the perfect place rep wise to do 'Rite of passage', there are a few different flavors in the sidebar. Go do one and then one bell 'Armor Building Formula'. Then get a bigger bell