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OHP giving me neck cramps/pain (hexbear.net)

submitted 4 months ago by [email protected] to c/[email protected]

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I think most days after I do OHP, I've felt like I got a crick in my neck, so I think I'm doing something wrong. Idk what though, any common mistakes in form or something that cause this?

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[–] [email protected] 3 points 4 months ago

where are you looking during the movement (don't look up, or try to follow the bar with your eyes) you want a fixed point on a wall to stare at so your neck is straight during the press

also, there's a certain movement of your upper back (it's probably got a name but I forget), basically you need to move your chin/head out of the barpath and then sort of tuck under after the bar clears your face. You do this by moving in/out the whole upper body/back, not just the neck area or head

Idk these two could probably lead to neck pain if done incorrectly

[–] [email protected] 3 points 4 months ago

My OHP is 230lbs strict (for credentials).

A little lean through your upper back is good, and can be used to help get your head out of the way. Looking up is fine too (I have to for log press for example). Make sure you get your head through at the top of the press.

If your neck is sore, it is probably related to upper back/trap strength/ function. Your traps support your shoulders but the muscle in your neck can get involved in weird ways if your traps are strong enough.

For your warm up, take bands and do pull parts, making sure you pull with your traps but squeezing your shoulder blades down and together. When you get a bit of burn in there you're good. When warming up with the bar, do some slow reps just feeling your body, seeing if you can make your back more stable.

I used to get headaches from neck/trap tightness and weakness, so play around and see what everything feels like. If you happen to have ADHD, it may always look like you are doing it right, but you still might not be. So, find a technique where you feel stable, and the most powerful, and you'll be well on your way to a good lift.