Alternative for the standing over head press?

[Akata Man Bromo]

Im doing the 5x5 at my new gym and these MFs dont have a spot to do the over head press I've been doing the seated ones on the smith machine instead, it just doesnt feel the same...Im not sure if Im even working the same muscle groups that Im suppose to Help brehs I cant do another week of this....

 

[Jesus]

Damn no squat rack to get barbell set properly?

Standing or seated DB Press might be your best option.

 

[hypo666]

Can you cancel your membership? ,is it that tightly packed that there is no room for an overhead press? is it because it is busy when you go so no room? Overhead press and the clean and press which is my favourite exercise, are pretty important exercises, sure dumbells are good for pressing, never been a huge fan of heavy dumbell movements though,

 

[Adam3000]

I'm confused by your ability to do squats, but inability to do overhead press

shyt isn't logical here

 

[Akata Man Bromo]

Damn no squat rack to get barbell set properly?

Standing or seated DB Press might be your best option.

No rack breh will I get the same affects with the db press

Can you cancel your membership? ,is it that tightly packed that there is no room for an overhead press? is it because it is busy when you go so no room? Overhead press and the clean and press which is my favourite exercise, are pretty important exercises, sure dumbells are good for pressing, never been a huge fan of heavy dumbell movements though,

There is room if I go early in the am and take the bar off the bench and do it with out the rack...But my thing is I dont want to do it w/o the rack there when I start lifting more heavy...Im using the smith machine for my squats ( I know) But I need that safety net breh

I'm confused by your ability to do squats, but inability to do overhead press

shyt isn't logical here

I do squats on the smith machine...Im too tall to do it on the smith.

 

[Akata Man Bromo]

@Malta @Serious Help

 

[Jesus]

DB press is good enough to build solid shoulders. I do smith press as a supplement exercise. Find another gym ASAP though.

 

[Adam3000]

No rack breh will I get the same affects with the db press


There is room if I go early in the am and take the bar off the bench and do it with out the rack...But my thing is I dont want to do it w/o the rack there when I start lifting more heavy...Im using the smith machine for my squats ( I know) But I need that safety net breh
I do squats on the smith machine...Im too tall to do it on the smith.

Get a new gym
or
Get a new workout program

Smith machine squats aren't whats hot in the streets for 5X5

Barbell squats are the core component of that program. You simply can't do the program if you can't squat freely. The smith machine is an entirely different exercise. Does all the stabilizing work for you, its no better than a leg press.

You would be better off using the dumbells and doing Bulgarian Split Squats instead of Smith Machine squats. It would be harder to 'progress' because the dumbells jump too high in weight too quickly for your legs to adapt, but you could just repeat the weight for a few sessions before you move up.

Or just get a membership to a real gym. You at Planet Fitness?

For the record, dumbell overhead press is a great substitution for the barbell overheard press. That is entirely acceptable, and for me personally is preferred because of the ability to stay away from your stronger shoulder doing most of the work.

 

[Akata Man Bromo]

Get a new gym
or
Get a new workout program

Smith machine squats aren't whats hot in the streets for 5X5

Barbell squats are the core component of that program. You simply can't do the program if you can't squat freely. The smith machine is an entirely different exercise. Does all the stabilizing work for you, its no better than a leg press.

You would be better off using the dumbells and doing Bulgarian Split Squats instead of Smith Machine squats. It would be harder to 'progress' because the dumbells jump too high in weight too quickly for your legs to adapt, but you could just repeat the weight for a few sessions before you move up.

Or just get a membership to a real gym. You at Planet Fitness?

For the record, dumbell overhead press is a great substitution for the barbell overheard press. That is entirely acceptable, and for me personally is preferred because of the ability to stay away from your stronger shoulder doing most of the work.

Thanks breh...I signed up for this gym at the hospital since its 2 seconds from here I work they have everything but a place to squat or do standing overhead press safely So you're saying I shouldnt even do the squats on the smith? fukk my life

 

[Adam3000]

So you're saying I shouldnt even do the squats on the smith? fukk my life

Well.....its an exercise so its got that going for it

But smith machine squats are in no way a replacement for barbell squats. But listen man.....doing the smith machine squats is better than doing nothing. The problem is two-fold though....first off, there is no stabilizer work happening during that movement. The tracks that hold the bar take care of that. There is going to be a large deficiency in your strength building, mostly centering around your core which is the whole damn point of 5X5 Starting Strength (which is the program I assume you are running). The second problem is that the fixed track on the smith machine forces you on a specific plane of motion, and that plane is not a natural one. So you will be incurring added stress on various joints and your lower back due to the unnatural movement.

But I am not a personal trainer, nor am I an expert in biomechanics so I can't tell you exactly how much of a difference it is actually going to make. I can tell you right now that my wife does Smith machine squats and yet she can't even do a single bodyweight squat due to balance and stabalization and mobility issues. So they are absolutely not transferable.

Look up Bulgarian Split Squats though. They are a great exercise. If you do them, use a LOW platform to put your back heel on....4-6 inches off the ground. Not a bench like most websites will teach you. But this exercise is a single leg exercise, and since most dumbells jump by 5 lbs, each weight increase will be the equivalent to a 20 lb increase on a barbell which is way too high

I suppose you could also do dumbell front squats or goblet squats. That may solve part of the progression issue.

I don't know man. Tough call. But hey, any exercise is better than no exercise so you will still be getting something out of whatever you do

 

[The ADD]

Barbell front squats

 

[chuckifubuck]

Get a new gym breh. If youre doing 5x5 and theres no squat rack you're never gonna really progress

 

[semtex]

Pike press. Preferably with your feet on an elevated surface
/thread.

 

[Akata Man Bromo]

I'm at the gym now doing squats on this Smith I feel like a dumb ass

 

[Serious]

S

Thanks breh...I signed up for this gym at the hospital since its 2 seconds from here I work they have everything but a place to squat or do standing overhead press safely So you're saying I shouldnt even do the squats on the smith? fukk my life

Squats on the Smith machine
See you in physical therapy breh