Why Is the Lockout the Hardest Part of the Overhead Press and How Do I Improve It

Why Your OHP Dies at the Top (It's Not Your Shoulders)

The answer to 'Why is the lockout the hardest part of the overhead press and how do I improve it' is simple: your triceps are weaker than your deltoids, and the lift transitions from a shoulder-dominant push to a tricep-dominant lockout about 75% of the way up. You feel that bar slow to a crawl right around eye level, and no matter how hard you push, it feels like hitting a brick wall. It’s frustrating because you did the hardest part-getting a heavy weight off your shoulders. The last six inches should be easy, but they feel impossible. This isn't a sign that your overall pressing strength is bad; it's a sign of a specific weak link. The overhead press (OHP) is a two-stage lift. Stage one is the launch, powered by your front deltoids. This gets the bar from your collarbones to about your forehead. Stage two is the lockout, which is almost entirely handled by your triceps. When you fail at the top, it means your delts did their job, but your triceps couldn't finish it. It's like a rocket where the first-stage booster fires perfectly but the second-stage engine fails to ignite, leaving you stuck just short of your goal. The solution isn't to just keep doing more overhead presses. That just keeps training your already-strong deltoids while your triceps continue to be the bottleneck.

Finally break your press plateau.

Track your lifts. See your strength grow week by week.

The Biomechanical "Dead Zone" Killing Your Press

To understand why your lockout fails, you need to look at the mechanics. The strength curve of the overhead press is not linear. It's hardest at the bottom, gets slightly easier in the middle, and then hits a second sticking point near the top. This top sticking point-the “dead zone”-occurs because your leverage changes. At the bottom of the lift, your powerful front deltoids are in their strongest position to initiate the press. As the bar passes your head, the angle of your arms changes. The demand on your deltoids decreases, and the demand on your triceps skyrockets. Your triceps' primary job is to extend the elbow, and that's exactly what the final portion of the OHP is: pure elbow extension. If your tricep strength isn't proportional to your deltoid strength, you will stall. An average male lifter might OHP 135 pounds, but if his triceps can only support 120 pounds of force in that specific lockout position, the bar will stop every single time. The most common mistake lifters make is trying to fix this by just doing more OHP. This is like trying to fix a flat tire by putting more air in the other three. You're strengthening the wrong part. You need to bring up your tricep strength directly and specifically for that lockout position. You have to isolate the weak link and hammer it until it's no longer weak. You now understand the 'why'-your triceps are the weak link at the top of the press. But knowing this doesn't add pounds to the bar. Can you look back at your last 8 workouts and prove your triceps are getting stronger? Not just your OHP number, but the specific strength of the lockout muscle. If you can't, you're just guessing.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger.

The 3-Move Protocol to a 10% Stronger Lockout in 8 Weeks

Breaking through a lockout plateau requires targeted work. You can't just hope your triceps get stronger; you have to force them to. This 8-week protocol uses three specific exercises to attack your weak point from every angle. Integrate this into your current routine. On your overhead press day, do your normal OHP workout first, then follow it with the first accessory move. The other two can be done on your bench press day or another upper-body day.

Step 1: The Pin Press (Targeted Overload)

The pin press is your primary weapon. It allows you to overload the exact portion of the lift where you fail. Set the safety pins in a power rack so the bar rests at eye level, just below your sticking point. You will press the weight from a dead stop from this position.

• How to do it: Get under the bar, create tension in your entire body (glutes tight, core braced), and press the bar explosively to lockout. Lower it back to the pins under control. Let it rest for a second to kill all momentum before the next rep.
• Programming: After your main OHP work, perform 3 sets of 3-5 reps. Use a weight that is challenging for this short range of motion. You should be able to handle more weight here than you can for a full-range OHP.

Step 2: The Close-Grip Bench Press (Building Raw Tricep Strength)

While the pin press is specific, the close-grip bench press (CGBP) is the best exercise for building raw mass and strength in the triceps. Stronger, bigger triceps have a higher capacity for force production, which translates directly to a stronger lockout.

• How to do it: Lie on a bench and grip the bar just inside shoulder-width. A grip that is too narrow will stress your wrists. Lower the bar to your lower chest, keeping your elbows tucked at about a 45-degree angle to your body. Press up powerfully.
• Programming: On a separate upper-body day, perform 4 sets of 6-8 reps. Focus on progressive overload, adding 5 pounds or an extra rep whenever you can.

Step 3: Weighted Dips (Functional Lockout Power)

Dips are a fantastic bodyweight movement that mimics the lockout pattern of the press. Adding weight makes them an elite tricep developer. They build the kind of functional strength that helps you stabilize and finish heavy lifts.

• How to do it: Use a dip belt to add weight. Lower yourself until your shoulders are slightly below your elbows, then press back up to a full lockout. Don't flare your elbows out.
• Programming: After your CGBP, perform 3 sets of 5-8 reps. If you cannot do weighted dips, do 3 sets of bodyweight dips for as many reps as possible (AMRAP). Once you can do 3 sets of 12 bodyweight reps, it's time to add weight.

What to Expect: Your New OHP Timeline

Fixing a weak lockout is a process. It won't happen overnight, but with consistent, targeted effort, you will see significant progress within two months. Here is a realistic timeline of what you should experience.

• Weeks 1-2: This phase is about adaptation. The pin presses will feel awkward and surprisingly heavy, even with less weight than your max OHP. This is because you are eliminating all momentum. Your main OHP weight might not increase at all during this time. That's okay. The goal is to master the new movements and establish a baseline.
• Weeks 3-4: You should start feeling a difference. You'll be able to add 5 pounds to your pin press or close-grip bench. Your regular OHP reps will feel more solid and stable at the top. The bar won't feel like it's going to stall, even if you haven't hit a new one-rep max yet. This is the first sign that the tricep-specific work is paying off.
• Weeks 5-8: This is where you break the plateau. The strength you've built in your triceps will finally catch up to your deltoids. You should be able to add 5-15 pounds to your one-rep max OHP. A lifter stuck at 135 pounds for months could realistically hit 145 or even 150 pounds for a solid single. The lockout will feel deliberate and powerful, not like a desperate grind. This is the proof that you've fixed the weak link in the chain.
• Warning Sign: If you experience sharp pain in your elbows or shoulders, you are likely using too much weight or improper form. Reduce the weight and focus on technique. Progress should feel challenging, not painful.

Frequently Asked Questions

Can I Use Dumbbells Instead?

You can, and dumbbell presses are excellent for building stability. However, for pure lockout strength, the barbell is superior. It allows for greater overload, especially on exercises like pin presses. Use dumbbells as a secondary accessory, but keep the barbell work as your primary focus for breaking this specific plateau.

What About Push Press vs. Strict Press?

Fix your strict press first. A push press uses leg drive to blast the bar through the sticking point. While it's a valid lift, it masks your lockout weakness instead of fixing it. Building a powerful strict press will make your push press stronger automatically. Using leg drive to cheat a weak lockout is a crutch, not a solution.

How Important Is Core Strength in the Lockout?

It is absolutely crucial. A weak core is like trying to fire a cannon from a canoe. To press heavy weight overhead, your torso must be a rigid, stable pillar. As you press, squeeze your glutes and brace your abs as if you're about to take a punch. This creates a solid base for your shoulders and arms to press from.

My Wrists Hurt During OHP, Does That Affect Lockout?

Yes, improper wrist position puts you at a huge mechanical disadvantage. Do not let your wrists bend backward. This leaks force and can lead to injury. Focus on keeping your knuckles pointed toward the ceiling throughout the entire lift. This stacks your wrist, elbow, and shoulder joints for optimal force transfer.

How Often Should I Test My 1-Rep Max?

Do not test your one-rep max (1RM) more than once every 8-12 weeks. Testing your 1RM is a demonstration of strength, not a method for building it. Constantly maxing out leads to fatigue and burnout. Trust the process, get stronger in your 3-8 rep ranges, and then test when the program is complete.