Substitute for Overhead Press?

[NGC_604]

I work out in my basement and it's an old house so the ceiling is pretty low. This makes it impossible to do the overhead press. I've been doing it kneeling for some time but as the weight goes up I'm starting to worry that it's not the safest thing to do. I know there probably isn't any real substitute for the press, but what would you guys recommend. Is the kneeling variation fine or is there another lift/lifts I should be doing instead? FYI, I'm still doing the Starting Strength program.

 

[katank]

Can you go outside and work out in the driveway or something? That might be the best option. The full kinetic chain of OH press is hard to replicate with other movements.

 

[NGC_604]

Originally posted by: katank
Can you go outside and work out in the driveway or something? That might be the best option. The full kinetic chain of OH press is hard to replicate with other movements.

Not really. I mean I'd have to drag all my equipment up stairs and then back in afterwards as I only have a 1 car garage and there isn't even room out there to keep that stuff permanently. In addition, going to a gym isn't a viable option for me either. Ignoring the money I already sunk into the investment of a home gym, I already have a large commute for work and would have to add an extra 45-60 minutes in order to get to a gym that allows some of these lifts.

Edit - I don't expect to find a complete replacement. I understand the press is part of the workout for a reason, because of all it's benefits. I just do not have the room to execute it at this time. That will change when I move, but that's not going to happen for probably another year unfortunately.

 

[dfuze]

I don't know if this will help, but my basement ceiling isn't that high either. My bench has a tall "arm" for the pull down attachment but to get it to fit had to put it between the joists. Maybe you could lift the weight between the joists?

 

[mchammer187]

Can you do the sitting variety? Something tells me that the kneeling kind would not be a good idea at all.

 

[conorvansmack]

Definitely try the seated variety. It's not a replacement, but a "good enough" substitute. Doing those on your knees sounds painful.

 

[conorvansmack]

Grrr, double post

 

[NGC_604]

Originally posted by: conorvansmack
Definitely try the seated variety. It's not a replacement, but a "good enough" substitute. Doing those on your knees sounds painful.

I do it kneeling on a mat so it's not really painful on my knees, but I'm starting to worry about any long term damage and the stability issues involved. I can do the seated variety with no problem. I actually started out doing them seated but switched to doing them kneeling after I read something on some forum that was probably full of shit. Thanks for the input.

 

[SociallyChallenged]

You could try doing handstand pushups. Those are easily done leaning on a wall inside or outside and work the same muscles. It's a different range of motion and is hard to weight, but it's a good exercise to use.

 

[brikis98]

Seated OH press is probably your best bet, although getting into position with a barbell might get tough as you go heavy. If that's the case, doing it seated with dumbbells is a reasonable substitute. Otherwise, handstand push-ups are pretty close, especially if you work up to full range of motion by using paralletes.

 

[SociallyChallenged]

Originally posted by: brikis98
Seated OH press is probably your best bet, although getting into position with a barbell might get tough as you go heavy. If that's the case, doing it seated with dumbbells is a reasonable substitute. Otherwise, handstand push-ups are pretty close, especially if you work up to full range of motion by using paralletes.

Haha, parallettes are good fun for full ROM. If you're interested in that, OP, there are some tutorials online on how to make them from PVC for really cheap.

 

[NGC_604]

Yeah it was actually one of the first links that came up in google when I searched to find out what the hell you guys were talking about. I'll give handstand push-ups a shot for now. I'm still a fatty so my own bodyweight should prove to be challenging for now. Thanks again for the help. If I have trouble with that I'll try seated, or maybe I'll alternate them.

 

[crt1530]

Do you have a power rack?

 

[SociallyChallenged]

Originally posted by: crt1530
Do you have a power rack?

With a ceiling so low as to not be able to do overhead press... I wouldn't imagine so.

 

[EvilYoda]

Originally posted by: energydan
Yeah it was actually one of the first links that came up in google when I searched to find out what the hell you guys were talking about. I'll give handstand push-ups a shot for now. I'm still a fatty so my own bodyweight should prove to be challenging for now. Thanks again for the help. If I have trouble with that I'll try seated, or maybe I'll alternate them.

If HSPU's are difficult, use your bench or a box to prop up your feet/knees - take some of the weight away from directly above your arms (when inverted) and you'll be scaling to a HSPU that you can do. As you get stronger and stronger, move your hips more and more above your head.

 

[NGC_604]

Originally posted by: crt1530
Do you have a power rack?

I have something like this (might be same model), so I am able to do Squat and Bench. My basement is about a foot short to properly do the overhead press. I can do it with the bar but once you add anything bigger than 5lb weights it starts to become an issue.