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Better Than OHP? Do This For Bigger Shoulders!

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I love the OHP, but the seated anterior delt press is probably better.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#ohp #shoulders #delts

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29 авг 2024

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Комментарии : 417

@NattyLifeYT 2 года назад

Anything that involves pressing a barbell above my head makes me happy inside

@AlexLeonidas 2 года назад

Likewise brother, just can't get away from the barbell!

@2jmajjic 2 года назад

Nothin like the blood rush after completing a heavy over head movement 😅😅😅

@jackz4149 2 года назад

@@AlexLeonidas my shoulder gains and bench have been crazy since I incorporated OHP thanks to your vids 👍👍👍👍

@ajithsidhu7183 2 года назад

@@AlexLeonidas please do training advice for long limbed people to gain size

@SteveCabana-ir7jt 2 года назад

@@ajithsidhu7183 bro at 6"4, let me give you some advice. Just keep working them. They take longer to "fill out" but don't stop. My arms aren't enormous (17.25") but they look great on me. My legs are a similar situation.

@be2gbejidjw 2 года назад

My max ohp is now 100kg for 6 reps … your videos got me there man thank you.

@AlexLeonidas 2 года назад

Putting me to shame!! Well done Ben

@user-qv4fp9vm8u 2 года назад

You are a beast dude! thats amazing!

@aavila1206 2 года назад

Stronk 💪🏽

@BrokutheSonofSparda 2 года назад

Damn man nice work! What is your ohp routine looking like?

@extinctwarriorrace1755 Год назад

That's insane. I only rep 50 kg for 5 reps right now. You have literally double the strenght.

@T4Slipped 2 года назад

I love how Alex's advice over the years has trended towards what is essentially the meat and potatoes of conventional bodybuilding. No more rack pulls, cheat rows and generally weird lifts. In a few years I think you'll be a big proponent of machine exercises haha

@AlexLeonidas 2 года назад

Already more open to machines, I use them when I go to the gym! Though my love will probably always be barbells + calisthenics. I also like dumbbells/cables in some applications. Old school + modern is the way!

@Copeman9999 2 года назад

Weird lifts are still the most gigachad thing to do in the gym. Especially in a commercial gym where people aren't familiar with this stuff. Jefferson split squatting people's deadlift in a cheap commercial gym is one of the most fun ways to lift.

@livingweaponnightmare 2 года назад

I miss the rack pulls and weird exercises though

@jimmykruzer 2 года назад

@@AlexLeonidas I must have missed a video, you don't rack pull and cheat row anymore? I was about to start them

@chaddickens8704 2 года назад

@@jimmykruzer I think he's just shifted his focus right now. But I'm sure he'd still recommend people doing rack pulls and cheat rows for people who just want to be work horses like yourself.

@icepac8489 2 года назад

I now alternate my upper workout with seated OHP for hypertrophy and classic OHP for strength, work really great 💪🏻

@AlexLeonidas 2 года назад

Get the best of both worlds!

@mariotigres1873 2 года назад

I started doing this not long ago and I already see a difference on my shoulders. I love this movement!

@AlexLeonidas 2 года назад

Fantastic Mario!! The smooth progression = quick noticeable changes.

@shades4313 2 года назад

Yup. Struggled with standing ohp for years didn’t make it anywhere. As soon as I switched to this exact version, my ohp and shoulders blew up

@AlexLeonidas 2 года назад

Now that's what I'm talking about! Seems to be a recurring theme here.

@shades4313 2 года назад

@@AlexLeonidas yes, I don’t think it’s a coincidence that this is the way some of the strongest people do it! (Eddie hall, iron loo, etc)

@yeaboy707 Год назад

Blew the fuck up!!! Can confirm. I went from being stuck at about 155 for years! To one rep max at 205 lbs. i can now do 155 for reps with relative ease.

@shades4313 Год назад

@@yeaboy707 same man! Those are almost my exact numbers. I got a 200 max on my seated, and can now do 185 standing without training it, when before my max was 145 standing

@Acetate. Год назад

It was the other way around for me, seated feels better tho, just make no progress with it

@winglessangelful 2 года назад

this movement has made my delts TRANSFORM!!! it's way better than the standing version imo

@AlexLeonidas 2 года назад

Hell yeah man!!!!

@DavidWarrenMusic Год назад

The seated is crazy. I used seated partials to crank up my overhead. Couldn't break 135. Did seated partials up to 165. Then went back and crushed 145. Lifetime pr

@Smoshylife 11 месяцев назад

Congrats bro

@TheAspiringFitnessGuru 2 года назад

I just did this today. Not only do i feel it in my shoulders more, but Im actually lifting even more weight than with a standing OHP! It also feels way more natural that the standing version. I love this and will continue to do this instead.

@gbturk16 2 года назад

Did he seriously just shoulder press 2 plates for reps?? Da fuck! That's crazy

@anthonycalifano6186 Год назад

I do it for 10+ reps only weighing 165 😉

@emanuelegaddi3545 Год назад

@@anthonycalifano6186 who?

@anthonycalifano6186 Год назад

@@emanuelegaddi3545 I do

@emanuelegaddi3545 Год назад

@@anthonycalifano6186 gives a fuck

@dragan176 Год назад

@@anthonycalifano6186 Asked

@blazefury8336 2 года назад

I love seated ohp. I switched to it this year. I've been doing them mostly on a leverage gym and I slowly adjusted it to be more like a behind the neck press. My side and rear delts burn so good doing it and my shoulder health feels the best it's been in over a decade. I've had issues with flexibility/pain in my left shoulder, which seems 90% better. I can finally put my arm behind my back and horizontal press again with little to no pain.

@AlexLeonidas 2 года назад

What a transformation!!! Who would've thought that such a simple switch would lead to this. Seated OHP is the way.

@basketweaver1144 Год назад

I took this advice when I first heard it from you and have not found the 60% range stimulating for my shoulders at all. Much more vertical is much better.

@fiskforhelvede6744 Год назад

What I like most about this, is having the upper chest as your "spotter" when pushing the last rep in! Love this one!!

@zactrejo 2 года назад

This was a game changer for me. One of my absolute favorite lifts. Thank you Alex!

@AlexLeonidas 2 года назад

Likewise brother, such a simple yet powerful change. It's become a staple lift!

@enigmatic7665 2 года назад

Just got done with a heavy ohp workout and this video is just what I needed. Went for a pr and missed it over and over again so I guess it’s time to switch it up.

@Ism0Lait3la 2 года назад

Thats exactly how you progress. You milk an exercise for progression, once it stop for a couple of attempts, you switch the exercise. Once you progress on that, you can switch back and notice how it carries over and you improved.

@enigmatic7665 2 года назад

@@Ism0Lait3la that’s the plan! Thanks for the input man!

@akashbeh4856 2 года назад

But be careful, you will no longer be training your core. What i do is lean back as much as a seated press but my core and back can take the load

@royrosas8598 6 месяцев назад

Hey Alex, I've been watching you off and on for a long time. I'm happy to see you improve in your gains and knowledge of lifting through trial and error. I wish you success in everything you do brother.

@eduardonunez4377 2 года назад

You end up pressing more because the more you decrease your incline angle the more your chest gets involved. A straight up press will always be the best workout for your shoulders. A military press with a barbell is good but a strict upright press with dumbbells is best. your path Dosent get messed up due to your head being in the way when you lower the barbell to the top of your chest.

@anthonytrainerr 2 года назад

I’d try the single arm dumbbell press as well. Love the tips and advice. Nice gym setup bro

@AlexLeonidas 2 года назад

Miss that OG exercise! I'd recommend it with the other hand being supported on something

@secondthought2 2 года назад

I remember the time dumbbell presses were my favorites for this and chest and back, Now it's just a accessory work for all the barbell movements.

@AlexLeonidas 2 года назад

There's just something about barbell variations!

@jackedstackedandsucculent5799 2 года назад

So I’ve ditched the standing strict press for the No back support seated strict press. After plateauing on the standing version, I’m once again seeing gains. Once the No back support gains are milked, I’m excited to try this variation and then go back to standing and hit some PRs.

@Damianpaulpod 2 года назад

I’ve been doing these and I love them.

@Isaac-bc3nr 2 года назад

This just makes so much sense! Thank you boss!

@AlexLeonidas 2 года назад

It's that simple! Enjoy the gains Isaac 💯

@keelanenns4548 2 года назад

except why on earth would you want to isolate your anterior delt? it already gets more stimulation from flat and incline presses, and is overdeveloped. why not do regular OHP and train the lateral head of the delt????

@Isaac-bc3nr 2 года назад

@@keelanenns4548 I think it's because your core and back stabilizing muscles can be limiting factors? Everyone has a different view on an ideal physique and so what you consider overdeveloped might be ideal for someone else. Its just another exercise variation in the arsenal

@greyorange3046 Год назад

The standing version is what I am doing here. Engages my core more and legs

@DrewLSsix Год назад

The point is to overload the shoulders by taking the stability requirement away. That's what isolation work means.

@greyorange3046 Год назад

@@DrewLSsix ohh makes sense. Thanks for clarifying. So it would be better if i integrate both

@calidecali 2 года назад

Bro you are crazy strong !! Respect 🙏

@marrs_99 2 года назад

This is exactly what I’ve been doing lately! I slightly inclined dumbbell shoulder press for 4x10-15, it feels fantastic

@darietto75 Год назад

Starti this 2 weeks ago....incredible exercise....shoulders exploded

@ryanrogers8211 Год назад

I’ve always done them standing with not a lot of shoulder growth. I’ll give this a shot. Thanks man 😊

@TheBrick534 Год назад

These and Viking Presses are my two favourite overhead variations by far.

@Kevin_drinks_Lead 2 года назад

Will try

@AlexLeonidas 2 года назад

It's a game changer!

@kurakuson 9 месяцев назад

Excellent points.

@KnuckleHead1983 Год назад

I love all your videos bro. I’ve learned so damn much from you and your videos. I’ve been watching calisthenics videos cause that’s what I’m doing at the moment and been watching your neck and trap videos. I have a decent sized neck and traps but I’m trying to have a thicker neck. Much love and god bless you bro

@rodgill9376 2 года назад

Beast as always Alex!

@Sam-pr6oe 2 года назад

I’ve been fully on my angle adjustment bullshit ever since I started leaning forward on shrugs and blowing up my traps. Will give these a shot next OHP

@AlmostCoolGuys 2 года назад

I gotta try this adjustment out. I love seated OHP and watching u rep 225 was enough of a reason to move one click.

@misterneckbreaker88 2 года назад

Overhead press one of my favourites. Feels good

@mathiasjacobsen8433 2 года назад

I usually do this in the smith machine so it's not as sketchy if you get stuck at the bottom

@JValerianS Год назад

Another option is to do this as a pin press, if you want it to resemble the standing press more!

@bonrobinson8837 2 года назад

Man that ROM is Aesthetic!!!

@Skyrim279 Год назад

Thanks man, i started doing the seated DB press but with the bench at the 90 degree angle, felt really uncomfortable and not right, then switched to the next position it has (around 70 degrees) and it's way better like that and can lift fully concentrated 😊

@Oldtimenattylife 2 года назад

Or if you lack a bench perform a supine press, more benefits to your core and back but one to do carefully as it is fairly advanced

@azzcoopz3270 2 года назад

Best thing about standing OHP is you can do 6-10 strict then another 3-5 with leg drive to go beyond failure, but seated is generally better to isolate the front delt more, just have to make sure you don’t arch too much as your already angled back a bit, too much arch will make it a upper chest exercise

@lotfibouhedjeur 2 года назад

Your face looks ridiculously funny at the last rep 🤣

@AlexLeonidas 2 года назад

These lifting faces are getting more intense 😂

@lotfibouhedjeur 2 года назад

@@AlexLeonidas Word 🤣

@jethrosutter2331 Год назад

This man has the brains and the brawn.

@Shvabicu 2 года назад

I did this 9 years ago already in the smith machine. Good stuff.

@orionpax5811 7 месяцев назад

Once you do try this lift, you instantly fall in love with it hahaha. Now i alternate between standing ohp and seated ohp

@SinisterSkip Год назад

Gonna try that out. Nice!

@do_odman Год назад

I wish I had tried these sooner! I pretty much only did standing OHP for about 9months and grinded up to a 180lb 1rm. When I tried this AD press I worked up to a 230lb single... It blew my mind how my standing 1rm was my working weight, but I think it's only excessive because my standing OHP is usually done at the end of the training week behind a ton of back fatigue and a couple leg days, either way this might be exactly what I needed... months ago lol

@Squabblebottom123 2 года назад

Noticed this as well! As usual, Grade A information!!!

@ZavierGreen 2 года назад

did this yesterday I might never do the standing variation again

@AlexLeonidas 2 года назад

Legit gets you reconsidering!

@thegloryofyoungmenistheirs4298 Год назад

I been implanting this recently and I love it a whole lot better than the very unstable standing version. I am way more stronger, easier to recover from, fatigue is so less, etc. Like I can only hit 135 lbs for 7 or 9 reps on a good day with the standing version, but with the seated version I can hit 13 reps of 135 lbs. With standing version I can only hit 5 reps of 145 lbs and with the seated version I can hit 10 reps of 145 lbs. The standing version is great, but your core and back is always gonna be a limiting factor. The stability and coordination requirements are just kinda of ridiculous.

@memolibir 10 месяцев назад

Thanks for the video

@2jmajjic 2 года назад

Ive swapped over to these as my primary ohp movement, i throw a amrap set of seated backless ohp jus to keep my stabilizers sharp

@AlexLeonidas 2 года назад

There ya go, simple solution 💯

@IvanDraco01 2 года назад

That's my boy Alex rocking the shortsgorithm again!

@alexgalvez3209 2 года назад

Does this exercise activates the middle deltoids as much as the regular OHP?

@AlexLeonidas 2 года назад

Debatable! I would imagine it's similar and even if there's slightly less EMG activity, at the end of the day it's still indirect work. IMO the increased stability/progression evens things out, so it's an overall better bodybuilding motion.

@yasnlel9617 2 года назад

I don't think, so if we base it of EMG data (which isn't really a good metric for hypertrophy). There was a study that showed, that ANY OHP either with DBs or BBs showed better side delt activation WITHOUT backsupport. Keep in mind that EMG isn't 100% accurate and doesn't actually test for hypertrophy.

@warky33 2 года назад

I switched a few weeks ago from the standing, definitely less stress on the lower back

@Road2Damascus 11 месяцев назад

The only problem I have with seated Overhead Press (Barbell not DB) is the unracking portion of the lift. It's super easy to hurt your shoulders taking it from behind your back.

@universalnetwork264 10 месяцев назад

Tl;tr: This better isolates the target muscles activated during overhead pressing but has the drawback of barely activating glutes, core etc

@choppa1040 2 года назад

I was actually wondering why I never felt my shoulders working during normal OHP until I started doing this and that's when I actually felt them.

@AlexLeonidas 2 года назад

The puzzle is finally solved!

@titanmaximum239 Год назад

I had stopped doing OHP due to shoulder pain. Last year I started doing them seated with a slight decline and I've mostly eliminated the discomfort.

@iIO_OIi Год назад

It's probably still a good idea to work on back and core strength (depending on your goals anyhow), but nice tip.

@guillermogarciasanchez9850 2 года назад

Hey Alex, what are your thoughts about using this lift as the supplemental, hypertrophy focus, of the strict press? Would you think it could serve to increase the numbers in the standing OHP?

@AlexLeonidas 2 года назад

It's one of the best supplemental lifts for that. Carryover is super high and your shoulders will grow like weeds, no doubt your classic OHP will increase in the long run.

@guillermogarciasanchez9850 2 года назад

@@AlexLeonidas thanks man, I was having some doubts about using it, but I will definitely try it on my next cycle. Keep on with all the good work your doing, cheers!

@yaboiij6694 2 года назад

I just started doing standing barbell OHP last week. Much more difficult than seated shoulder press

@thsizzle8272 Год назад

I have lower back issues so anything that helps my stabilizers is a must. I feel like sitting is a no go for me, I try to do shoulder press on one side to really work those stabilizing muscles.

@claybowman1242 Год назад

For a minute I thought he was gonna say you’ll be stronger smarter and better. Tbh this probably isn’t so much of an issue until you’re really strong, i rep a plate and have no significant fatigue as far as I can feel but 2 plates overhead is a lot.

@jessevermeulen1132 2 года назад

I do them seated aswell, but because my ceiling is not high enough for the standing version

@AlexLeonidas 2 года назад

Blessing in disguise!

@silverweights2702 2 года назад

would love more shorts like this ! would you recommend this as a variation to use in NE for noice lifters (switching between standing / seated)?

@AlexLeonidas 2 года назад

1000% yes, this is even better than Z Press

@silverweights2702 2 года назад

@@AlexLeonidas fantastic ! cheers

@masterchief4868 2 года назад

What tips do you have for my problem? Sometimes with the seated OHP I feel my shoulder impinged. Should I retract/retract, depress or shrug my shoulder blades?

@AlexLeonidas 2 года назад

I would stop retracting your scapula and use a closer grip. I personally don't think about manipulating the upper back and it feels best on the joints.

@masterchief4868 2 года назад

@@AlexLeonidas Thanks man :D

@carnagemaximum2959 2 года назад

Can you do more shorts like this for other body parts Alex? I've been doing this movement for a few months now and cna definitely see the difference

@laneeastman7140 2 года назад

I’ve been doing this exact movement and bench angle for over a year, purely because my ceiling is too low and bench doesn’t go completely vertical lol. No wonder it’s always felt so great tho if the fiber direction bit is true

@AlexLeonidas 2 года назад

Accidental gains all make sense now!

@andzixs 2 месяца назад

should you try leaning your head forwards, when the bar is up?

@jjw4600 Год назад

I have always been under the impression that the bench being any lower than 85° takes emphasis off the lateral head

@uplayulay Год назад

This is how I've always done it.. plus Lu Raises. My delts are juicy.

@kozmo7 2 года назад

Yo man thank you! Also what bench is that? It looks nice and I’ve been wanting to upgrade mine Ty

@zenfitnutrition8908 Год назад

You can tell this guy used to work out before if he got serious he would probably look really good has good muscle under there

@thegamechanger3317 Год назад

You are switching to full BB style, which is best for long-term progression IMO.

@naes82 2 года назад

Pure alpha man

@TheSoulsie Год назад

Does this work with dumbbells as well? The incline bench at my gym isn’t adjustable

@skmustak4542 2 года назад

Hey big bro , many people use belts on bench press, do u think that will help in seated ohp too ? Never done myself though

@AlexLeonidas 2 года назад

This variation is stable enough but nothing wrong with wearing a belt! I do that a lot when it's heavy.

@Abdo.R.Mohamed 11 месяцев назад

Might be a Stupid Question : Yes this the Anterior deltoid press but what about maximizing the side delt tho ? , isn't the normal Ohp still better or even BTN Ohp ? .. because imo shouldn't we worry more about developing the Side delt rather than the front delt which is recruited by most presses anyway ? .. or am i getting something wrong here ?

@AlexLeonidas 11 месяцев назад

My new video answers this question

@Abdo.R.Mohamed 11 месяцев назад

@@AlexLeonidas the "Don't stop doing Ohp" one or a video yet to be released? and also is the AD press a good Side delt builder as well or by "Shoulders" u mean mainly front delt ? hence the name AD ? (because i actually gonna include a high incline DB press along side my normal Ohp and wanted to know if it actually target the side delts as well or it's mainly front delts only ?)

@goodguymario 2 года назад

YES need more shorts wisdom!

@brandonbaker3063 9 месяцев назад

100% agree

@jabra7793 2 года назад

Holy shit 2 plates seated ohp ?? Alex i knew you were strong but not THAT strong

@AlexLeonidas 2 года назад

Just a little something!

@andrewbettencourt553 2 года назад

I love it ! Ur smart as fuck

@tolypolonty5766 2 года назад

I prefer standing cos it feels more badass but that's about it.

@AlexLeonidas 2 года назад

Badass Factor > Gains

@Nickypecs 2 года назад

I’ve been having shoulder pain with every horizontal press and most chest exercises. I have zero pain with standing shoulder press. So two questions , 1. Do you think this will still keep me pain free? And 2. Do you think I should just not do chest exercises for a couple weeks and just focus on vertical?

@hypertrophydisciple 2 года назад

From how much do u bench bro? To how much do you ohp my brother?

@Giacky24 2 года назад

What about using dumbbells with this bench angle setting ?

@AlexLeonidas 2 года назад

That is perfectly doable my man. I will be doing the same soon.

@Giacky24 2 года назад

@@AlexLeonidas thank you Alex for the reply 👌🏾

@petersoar2886 Год назад

I bet this and dips are a sick combo

@berternie6181 2 года назад

I alwats struggled with standing presses but after a few weeks of heavy seated i was strong as fuck standing too

@leononeill9427 2 года назад

Would this be a good alternative if I find my self stalling on the regular OHP?

@AlexLeonidas 2 года назад

If it's mid set, I wouldn't switch. But you can always do these after, say with dumbbells. Edit: Misread your question, yes this will correct that plateau and increase your strength potential.

@a_fuckin_spacemarine7514 2 года назад

Tomorrow is upper body day, so I'll give these a shot!

@AlexLeonidas 2 года назад

Let me know how you like it!

@MR-yl6gl 11 месяцев назад

Is this ohp or incline bench? If this is a seated version of an ohp, then isnt the bench press just a laying version of ohp? Lol Just thoughts. Love the videos btw!

@acoverdc9272 11 месяцев назад

its a spectrum

@user-un8sy5qh1i 7 месяцев назад

Honestly I love heavy dumbbell shoulder press

@qp9259 6 месяцев назад

Alex with hair made me do a double take, but it looks great on him.

@trovuong 2 года назад

Would heavy dumbbells provide a similar or subtle difference stimulus as to a barbell?

@AlexLeonidas 2 года назад

Subtle but just as good! I'd definitely use both if possible.

@unclenszo Год назад

Hey Alex, I had trouble progressing with the OHP. I recently made the switch to the seated OHP machine. Now I can load more wait but I'm wondering if it's ideal to use machine rather than free weights. Would love to hear your opinion

@blakemarsee4801 Месяц назад

I currently ohp 95 pounds for 10 reps. Would you recommend this for me, or should i wait until i get stronger at the ohp first?

@martintodorov2312 2 года назад

Great video, but it's missing the Noel Dyzel background music

@Copeman9999 2 года назад

It feels like at this angle the side/rear delts will get less work. Obviously OHP isn't going to be your only exercise for the other two heads but it's still a major contributor to your weekly volume. Thoughts?

@praetor5485 8 месяцев назад

I'm doing this but with dumbbells because my gym doesn't have a setup like yours but I'm weak as hell, maybe it's because my arms are so damn long but progress are also slow af. Same thing with my bench. Still have a decent physique, but nothin to be too proud of. Rn I'm lean bulking but this doesn't seem to help much.