0:12 Opening remarks 0:44 Mistake #1 - Thinking the Standing OHP is a must-do 2:03 Mistake #2 - Not moving the head back 3:02 Mistake #3 - Not pushing the head through 4:06 Mistake #4 - Chest collapse and barbell drift 5:18 Mistake #5 - Uncontrolled descent 6:10 Mistake #6 - Not doing a full and/or standardized ROM 7:06 Mistake #7 - Body english 8:50 Mistake #8 - Technical Absolutism 9:56 Mistake #9 - Grip width dogma 11:07 Mistake #10 - Going too light 12:04 Concluding remarks
@fire trails without weight on the bar it doesnt really feel normal so it might just be because of that. When you're lifting during working sets you usually lean a little bit back bringing your elbows out forward. Though it might just be camera angle too.
@@BOSSDONMAN Yeah, seated cable would be good too. Barbell row seems most complex though because of the core stabilization elements. I feel like I'm wasting all my energy on that and not enough on upper back.
I stopped trying to barbell row over a year ago, couldn't engage my lats and was pulling from all arms. I moved on to other exercises that work for me and got more progress because of it.
I was really hoping after Dr. Mike asked “How close?” he’d launch into an Iago the Parrot imitation and gesticulate wildly as he said “Closer than last time!!!”
Good stuff. I might add some pointers though considering the lower body. -Keep feet about shoulder width wide and parallel (no split jerk stuff) -Squeeze glutes and quads (to keep from push pressing and to stabilize pelvis) -Try to achieve the the lean back from the thoracic spine instead of the lumbar spine (upper back instead of lower)
Yeah, especially in unilateral dumbbell press, I find that squeezing the glutes is almost necessary for pelvic stability and it also aligns the lumbar spine, leaving me free to focus solely on contracting the shoulder
Yes, squeezing the glutes especially is must. If you forget this step, people tend to start bending back at the lower back in order to turn it more into some type of standing chest press lol. Squeeze those buns and brace you core properly
That box was fucking legendary. I had a full secession of the self simply looking at it. The spiritual realms inhabited - it was an infinity and a singularity all at once. Good video too.
I feel like I'm going to get hit with a bill in like a month from all these videos... I'd happily pay it btw 😅 such good content. Cable crunch at some point? Always find it hit and miss
Mike is talking about for bodybuilding, not for general strength. Everyone's instruction has a focus that meets certain goals. Neither Mike nor Rip are stupid, but they definitely are targeting different audiences with their content.
Plato's theory of forms: All boxes are a copy of of the idea of boxes and when a carpenter makes a box he makes a copy of a copy therefore only ideas are perfect, but Dr. Mike's box is perfect.
one thing i dont agree with is that he says at 8:42 " lower body dead to the world" lower body in the ohp is very important too. cant leave your hips loose
Im passing out when im nearing my RM/trying to push more. I eat before exercises. i stabilise and activate my glutes, punt pelvis in front, activate abs, i breathe out when the bar is above, but not fully, then take a breath when the bar is down. Could you give me an advice? Really hurts me because I LOVE the exercise but...recently i really passed out for 5 seconds I didnt know where i was but luckily i managed to get the bar on the stands :( Thanks ... weirdly enough, this pass out thing happens to me only when lifting heavy overheads, and hacken squat
I really should've watched videos like this before starting each exercise. I hurt my neck pretty bad doing overhead barbell press for the first time today.
Awesome breakdown, but Joey was absolutely refusing to show the "wrong" movement lol Respect for consistency and dedication to proper form on his part, but would be better if you were showing the "wrong" movement yourself.
I've always looked at it as: standing exercises are better for overall strength and conditioning and seated exercises are better for specific targeting of the muscle because you're seated and have a stable foundation allowing you to really work the specific muscle.
Having to move the head back sounds not natural, beacuse people says the neck should be neutral during gym exercises, or does the head getting neutral while moving it back automatically?
Going more narrow on my grip has given me a better rom and no shoulder pain. I'm also able to progressive overload properly. Going wider always gave me pain on one shoulder and stopped me from being able to progress.
At what point is the press to much? It's currently my goal to press my bodyweight. (170lb) but when I get to 135lb I'm almost at ultra instinct. (1rep max). Is pressing your own bodyweight a top tier thing?
Would keeping the elbows under the bar be another good tip, or cue? It goes a bit with keep the bar close but might be a bit more specific. Your demonstator (didnt get the name sry.) seemed was losing tension when his elbows fell slightly behind the bar at the bottom.
Super helpful. I'm a noob and I need to concentrate on proper technique. I feel more confortable with these pointers in mind. I actually don't mind right now using lower weight, going slow and feeling + seeing my body doing the technique. And I have done the over exagerated head bobb too lol. Thanks for this!
Locking out is not necessary for bodybuilding. You are working triceps for the last several inches of the press. Watch Cutler and many other top pro's do overhead presses. I recall Lou in Pumping Iron working out in that small NY gym doing overhead presses and I was shocked at what I viewed as partial reps., but I learned that method keeps the tension on the front delts which gives a better burn, better pump, and better size gains. Obviously for warm up sets I recommend some full extensions. But hey, if you are olympic lifting for one RM, then follow the rules and do full extensions. I do triceps full extension movements when I work triceps, so why bother with full extensions when doing overhead presses, unless you are competing in that kind of lifting contest?
Retract the shoulder blades and puff chest up to propel the BB with better mechanical leverage. Starting with it sitting on your chest, let it slightly graze the nose up vertically. Control the negative 1-2 seconds. Always achieve full ROM, starting from clavicle and ending with a lockout. Dont use momentum or lean, stand upright with chest up Pull head back at start to allow the bar to have a straight vertical path upwards, pushing the head subtly forward at the lockout. A natural sway in the upper body is fine, no need to be a robot. Ideal shoulder and grip position is individual
Question! What could be a reason that I hurt my upper back region doing standing barbell OHP? The weight felt heavy, but I managed 5x5 with strict form. I'm pretty sure I was doing all these cues, but I guess I just don't really know where I must have messed up, to compensate for the weight feeling heavy, to end up hurting my upper back :/
It seems like whenever I see standing overhead press, it's people who think they're supposed to touch the bar to the back wall. Even some demonstrative pictures you find from google put arms way beyond what I consider even possible range of motion (arms behind head).
As a noob I hit a wall with ohp soo quickly while still progressing on everything else. I got frustrated, pushed too hard and ended up messing up my shoulders. Now I'm terrified of trying ohp again after 3 years.
