Who Needs Overhead Pressing?

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Overhead pressing is NOT necessary, but it's HIGHLY RECOMMENDED!
This video explains why.
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Disclaimer: Alex Leonidas 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. Alex Leonidas 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.
#overheadpress #ohp #shoulderworkout

Опубликовано:

11 сен 2024

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Комментарии : 987

@JayLach06 Год назад

My take is the following: the OHP is the squat of the upper body. A truly “jack of all trades” type of lift. From shoulders to arms and to general core strength and stability, it brings alot to the table. This is my #1 lift. It’s difficult as hell but the benefits make up for it. It is the only lift that I keep in my rotation on a permanent basis. My shoulders feel great.

@andrewcordero1096 Год назад

On top of all that, it’s just so fun to do. It’s easily my favorite lift in my program

@AlexLeonidas Год назад

So much truth here!

@rajarshichakraborty8862 Год назад

More like the deadlift of the upper body

@thegloryofyoungmenistheirs4298 Год назад

Yeah I agree. I would say OHP is best the way to build up overall upper body mass. You will get big shoulders which contribute to the v-shape, your triceps will get big which takes up 3/4 of the arm, and develop your yoke (aka upper traps) with added thickness of the upper chest which is the best part of the chest atheistically.

@farbeyonddriven8001 Год назад

Overhead squat exists

@tlungu962 Год назад

Starting doing standing OHP b/c of you Alex & all my presses shot up. Even without bench specialization I’m finally hitting 225 on bench for 3-4 reps. 154ish lbs at 5’6”

@AlexLeonidas Год назад

HELL YEAH MAN, STRENGTH IS STRENGTH!!

@Limbaugh_ Год назад

Keep on going bro

@DAatDA Год назад

That's a very impressive bench for your weight.

@tlungu962 Год назад

@@DAatDA all I’ve ever wanted was to be able to bench 2 plates on each side 😭 . Now trying to get true working sets out of them (6-8 range) & to hit 135 on OHP (can hit 1 or 2 reps) … after that I wouldn’t mind maintaining & then working on my other numbers on the squat, weighted pull-up/dip, etc.

@tlungu962 Год назад

@@Limbaugh_ no doubt! My goal weight for myself has always been 165 lbs!

@dontworryaboutit905 Год назад

Hearing Alex talk about how the overhead press works the side delts made me happy beyond belief

@AlexLeonidas Год назад

I'm happy to hear that Nathan!! Keep loving the OHP

@GVS Год назад

I'd agree that a little bit goes a long way. I've averaged ~4-5 sets a week for the last year. I think for shoulder health some overhead work is absolutely essential. Also, it's fun.

@benitocamela174 Год назад

The geoff himself 💪💪

@fahadaltamimi4872 Год назад

Really? I avoid any overhead work because of shoulder pain I feel during, and some nerve impingement-related pains afterwards. Any recommendations on how I should progress?

@ibn_karim Год назад

@@fahadaltamimi4872 maybe just don't do the movement then. If it hurts then your body is telling you the movement isn't ideal for your structure. Unless it's some other underlying issue (e.g mobility).

@jacobm1190 Год назад

@@fahadaltamimi4872 I also get weird pain when my arms are overhead. It has gotten way better for me over time though just by lifting lighter weights for high reps and pushing through a little bit of pain. You could also try rotator cuff exercises.

@tait9886 Год назад

@@fahadaltamimi4872 I found changing my my elbow path from being very out to the side to being more in front of my body helped limit the shoulder issues OHP would give me

@herbal_p Год назад

Most people avoid the OHP just because it's so humbling. I've seen big guys struggling with 135lbs. I can say the OHP rack is always empty at my gym. I do a lot more DB Arnold Presses but when I was on my 5 day split routine it had OHP and I got really strong doing them. You can really feel the gains and pump afterwards

@AlexLeonidas Год назад

I'd say you're right about that! 135 for proper rep work/form is hard for many big guys. The humbling, strictness factor is what turns many ego lifters off.

@Gigaflare8822 Год назад

In the past year or so I've been to three gyms, and I've seen maybe 3 other people use 1 plate plus on the OHP. You might say I'm training in the wrong gyms, but from experience it is significantly rarer than seeing reps on the corresponding 2/3/4 plate lifts. Getting beyond one plate for a few reps is a serious grind. It's why I had to switch to seated press and focus on incline press for a while, because otherwise I would be breaking the plateaus slower than a snail's pace.

@Oyashio202 Год назад

@@AlexLeonidas Been at it for 2 years, still barely breaking the 185 mark. My shoulders were already seen as too large at my first show, lol.

@kattekongen Год назад

That's so funny! I just realised I've rarely seen anyone in the gym doing OHP. Never thought about that before.

@TheRichie213 Год назад

I avoid it because it hurts my shoulder.

@thestonecircle Год назад

I love the ohp and there's something really cool about putting weight overhead, but progress is slow it can really wear on you mentally after a while. It's no wonder a lot of guys skip it. I was stalled for so long! Introducing the Z press really helped a lot though

@AlexLeonidas Год назад

Definitely a punishing lift, particularly after hitting advanced/elite numbers. But that's where smart programming comes into play, as well as using other variations that allow for smoother progression. I've found any seated press with back support to be King for this purpose.

@thestonecircle Год назад

@@AlexLeonidas I believe it! I need to get myself an adjustable bench so I can do these

@nikesbeast Год назад

It’s so mentally draining!!

@johnkyle2205 Год назад

Man if you've got other suggestions I'm all ears. Stuck at 85kg and I wanna reach 90kg eventually but I've been stuck for ages. Don't know jack shit about programming so I've just spammed singles and triples 3x a week which has worked really well up until now. Not keen on bulking since I wanna keep my bodyweight at 80kg

@thestonecircle Год назад

@@johnkyle2205 man that's strong! If you have access to an axle bar and/or a swiss bar getting better at those ohp variations will probably help

@archlifts947 Год назад

I would have never imagined Alex making a video titled this way 2-3 years ago, it's good how he has evolved his expertise and is now a Master of resistance training science. he has truly broadened his and our vision. Thank you alex.

@burritodog3634 Год назад

2-3 years ago he would be making a rack pull video for the 20th time lol.

@AlexLeonidas Год назад

Preciate that, though my conclusions support my basic thoughts just with some few modifications. Evolving is necessary in this iron game!

@ulfheddin3686 Год назад

@@burritodog3634 Naaah more like 4-5 years ago

@MassiveIron Год назад

Thanks for the mention. OHPs are easily in my top 5 favorite lifts.

@BluegillGreg Год назад

I've been doing the Standing Barbell Overhead Press for 51 years, and I still love it. My best accessory is the Dragon Flag. This gives strength to shut down lumbar layback. Near the top I internally rotate, squeeze up with the traps, and visualize putting the bar over the back of my head. Thanks Alex. PS your channel wears your name well.

@AlexLeonidas Год назад

51 years of OHP, now that's awesome!

@noank9175 Год назад

Hey man, here’s to another 51 years of pressing. Longevity at its finest 🥂

@prsmooth042781 Год назад

Seated/Standing OHP is a chad lift. One of my favorite lifts and attribute it to my shoulder gains

@noank9175 Год назад

Bro you are looking lean. The cut is definitely paying off. Your arms and delts have so much shape and detail to them. Awesome work, man.

@AlexLeonidas Год назад

Thanks so much man!! I love seeing the bulked gains being revealed, tris and delts really came along 💯

@supt4305 Год назад

I like doing db ohp

@Musclingus Год назад

Same. Just hit the 75’s for 6

@2weakkickflip Год назад

@@Musclingus I just hit the 76s for 7

@MentalGains Год назад

Same bruh

@narayasuiryoku1397 Год назад

I prefer seated dumbell overhead press. Standing ohp takes out of the focus on the anterior delt, and you have to waste effort just to stand.

@jasonchen4312 Год назад

@@2weakkickflip 77s for 8 here

@tommendham7686 Год назад

There’s something about standing OHP that’s just barbarically raw and I love it. My numbers for it are absolutely terrible but it’s such a good display of strength - I’m also glad your brang up the fact it recruits a lot of side delts, a lot of info on it but not enough people know

@matteofabrizio409 Год назад

I started doing it just because i mostly watch all the Strongmen's RU-vid channels (Shaw, Hall, Obie etc) and you don't do a strongman workout without it.. basically, plus yeah it just looks and feels very impressive to lift something over your head.

@onisph945 Год назад

I do 4 sets of 8-10 reps for OHP and I was stuck at 70lbs for months. Now I achieved 100lbs for 8-10 reps each set and I was so happy 😀 I just patiently trusted the process

@ChicagoJ351 Год назад

I’m there right now. Been stuck at 70lbs for a while. But, been cutting too, so nutrition may be why. I’m starting to do one arm dumbbell presses and it feels great.

@MassiveIron Год назад

Thanks for the shout out! I live by overheads. Did BTNs for 20 years and mostly seated and they've never let my delts down. I think we tend to worry too much about optimal and forget the simple brutality of this movement pattern.

@magnus6231 Год назад

The side-delt involvement during vertical presses is really the only reason I keep them in. Horizontal close grip pressing is at least equally effective for the front delt imo.

@AlexLeonidas Год назад

This!!

@KurokamiNajimi Год назад

OHP hits the long head of triceps more though that’s another advantage. Close grip (whatever is closest for you) with a barbell or neutral grip with a dumbbell/swiss bar 👍🏻

@aborigine777 18 дней назад

@KurokamiNajimi yes. That is part why I do them too

@sturdyturk Год назад

The Barbell OHP and Dumbell OHP are the exercises I credit the most for my shoulder development, love em

@AlexLeonidas Год назад

The two GOATS by far

@sturdyturk Год назад

@Alex Leonidas But I gotta say I actually recently started doing front raises and I'm surprised that they've actually made a difference, looks like they're not pointless for my case.

@CharidemosPapageorgiou Год назад

Since binging my Ohp from 180lbs to 220lbs it’s made my delts massive and now I’ve started callisthenics it’s helping speed up the process for a handstand. Vertical pressing is goated👍

@liamcoleman1550 Год назад

Some serious strength there mate. How did you make such a big jump? How long did it take?

@CharidemosPapageorgiou Год назад

@@liamcoleman1550 I appreciate it man! Got to 155 with linear progression. Then got to 210 with Naturally Enhanced using it as my main press and rotating through variations i was weak at. I then stalled for ages so ran a bench phase (286lbs to 308lbs) and gaining that strength just carried over and got the rest. Also did a lot of weighted dips as a secondary press which definitley helped

@caseypayne5138 Год назад

I think Bench and OHP do a lot to mutually help each other out as well. If you're moving your OHP up, and you're moving your bench up, they kind of help each other out. Maybe it's just a mental thing of knowing you can push your upper body harder, maybe it's the triceps and shoulders being a little stronger, I don't see gains in one area without seeing gains in the other. I got my OHP up to 200 and my bench up to 300 around the same time, mostly from breaking through a plateau on the bench

@jarrodnuku2044 9 месяцев назад

@@CharidemosPapageorgiouthis is literally how to train. Bravo on some good lifts 👏👏👏

@Damianpaulpod Год назад

I avoided BB OHP because I fell for the notion that they were redundant. But for the last year I’ve been getting strong on BB and DB OHP and I’ve noticed a huge improvement in shoulder growth

@barbellbryce Год назад

Being doing Seated Anterior Delt Press on my Max Effort Days for a basic 3x8 with Double Progression and I haven't plateaued yet! 2 months going strong 🔥

@AlexLeonidas Год назад

Awesome Bryce, looks like you're experiencing the same thing that I did!! Keep it up 🔥

@jaredhicks1370 Год назад

As soon as you mentioned Steve Shaw 🤘 A long time ago I took his words on ohp's (and rows, all the rows) to heart. I credit my shoulder development to ohp's more than anything.

@tvhead7074 Год назад

OHP just hits too many areas for me to choose not to do it. Upper chest, shoulders, triceps, upper traps, mid and lower traps, and sometimes I even feel it recruiting my lats. Great exercise.

@Djdkdkdndkzn1 Год назад

It hitting so many areas is for me a reason NOT to do it. If you’re trying to hit lats do you want the exercises that hits as much biceps, lower back & grip as possible or do you want the exercise where the intended muscle is for sure the limiting factor?

@tvhead7074 Год назад

@@Djdkdkdndkzn1 I’m still doing other exercises for lats

@mkovis8587 Год назад

For me I feel it the most on left side of neck on the more intense reps, some kind of injury I guess. Does OHP increase neck size ?

@ssheikh3598 Год назад

@@tvhead7074 I noticed some kinda soreness in Lats... When you lower bar slowly while arching Back, your Lats stabilize and support the weight...

@Smoshylife Год назад

Also abs if youre doing it standing

@surrealistidealist Год назад

Every minute I spend listening to this channel improves my entire fitness journey for life. I hope my financial situation improves so I can be more directly supportive, but in the meantime I definitely love to at least share these videos. Thanks again for all the work you do!

@marcmcphee Год назад

Your channel is such a knowledge goldmine! I saw some family members over Christmas that I hadn’t seen since 2019…immediately asking me what I was doing for training (I’ve lost 75-80 pounds and put on a decent amount of muscle since then and still grinding!)…such a great feeling. Tonight my wife told me that I’m more buff than most of the military guys in my town (and she candy coats absolutely nothing)….small gains and CONSISTENCY add up! Keep up the great work…this 38 year old fella definitely appreciates it!!! ❤💪🏋️

@MarcoAshford Год назад

I’m 34. What’s your routine? And which exercise is the most effective for you?

@marcmcphee Год назад

@@MarcoAshford I’m currently doing a push/pull/legs split. I do a variety of exercises but started incorporating Bulgarian split squats about a month and a half ago…love the way they feel.

@anarchic_ramblings Год назад

The OHP is literally just lifting something heavy up over your head. Lifting heavy shit over you head is a _definitive_ feat of strength (in humans). So it's not just that OHP _leads_ to strength; the OHP *IS* strength. If your press is weak, you are weak. Forget muscle groups. Focussing on muscle groups is a path to body dysmorphia, vanity and other forms of girliness.

@huyngo7827 2 месяца назад

great yappanese

@esihlesaunders6023 Год назад

Been doing building strength on handstand pushups for the past 6 months, and my side debts have been improving massively. And I haven't touched lateral raises, even for a second

@DailySquadProductions Год назад

Once I started incorporating dumbbell shoulder press and barbell OHP as staples into my various push day routines my delts blew up. People around me have started regularly complimenting my shoulder development. OHP and all the other variations are no joke, they really help with everything and noticeably increased the size of my delts within just over a month of making them a staple in my routine.

@mcpartridgeboy 11 месяцев назад

you do a dumbell and a barbell shoulder press ? why ? i was told to just to a dumbell shoulder press.

@thatoneguy1741 27 дней назад

@@mcpartridgeboyno problem with doing them both

@mcpartridgeboy 26 дней назад

@@thatoneguy1741 time.

@deserterghost Год назад

True. Like many, I didn't believe that OHP was necessary because "my front delts would grow anyway", but shortly after doing it my bench got better and I finally got past the shoulder plateau. Interestingly, it also pointed out my rotator cuff weakness, because I hurt my shoulder and couldn't progress. After 1-2 months of weekly physiotherapy I'm back in the ring, hopefully surpassing my earlier OHP PR soon by continuing the exercises my physiotherapist gave me.

@DNO_Fitness Год назад

I've been doing heavy OHP and benching big weight for over 28 years. I bench with a close grip and small arch. My shoulders feel great.

@noahbratschi Год назад

Overhead press (or military press)/ strict press or push presses or behind the neck overhead presses, all are awesome workouts! You want to add more power to some of those lifts make sure to add in the handstand pushups as well (they tend to get overlooked) Nice vid Alex!

@mygmail3528 Год назад

Bru, those sets of 190lb weighted dips are sick.

@jdog2984 Год назад

Yo, how are you so f'n strong at such a light bodyweight? 240 lb weighted dip and 345 bench? wtf

@noahbratschi Год назад

@@jdog2984 lol, Hard WORK!

@mrnickcyp123 Год назад

behind the neck press are very detrimental to your shoulders. Avoid them at all cost. Strict or push press are far worse than seated dumbell or barbell press because you're not constricted by your core and cheating the weight up with your legs. Please refrain from recommending horribe exercises.

@randomnameindeed Год назад

This is true. My side delts grew a lot from just overhead pressing. At one point I stopped doing lateral raises and I didn't do them for a long time, but I did a lot of OHP. When I started doing lateral raises again, I did them with twice as much weight as I used to. So they obviously grew and got stronger from the OHP.

@updemplates4870 Год назад

I thought about that too. If OHP doesn't stimulate side delts then why do people who stop doing lateral raises only do OHP, only to come back doing more weight on lateral raises?

@AlexLeonidas Год назад

Same thing happened to me bro 👍🏻

@chepesantacruz777 Год назад

On the opposite side of the coin, i stopped doing all variations of ohp (db, machine, barbell) and replaced it with heavy wide grip upright rows, mostly with ropes and dbs, and all 3 heads of my delts along with my traps are now the biggest they ever been.

@shekh9910331 Год назад

After 4 years of lifting and doing all shoulder exercises with OHP as a part of training, I switched my training because of you Alex. I did nothing but OHP thrice a week. 6 months down the line, I have transitioned to L sized tshirt from M sized. The shoulders are popping out at the same weight. I am never going back, not to mention it look manly af to lift some weight above the head. Weirdly enough, my triceps strength is growing in proportional despite me not focusing on them at all; just training as a body part without focus. OHP is perfect, for me, an absolute lift beside squat.

@ivanmatusic5540 Год назад

And back deltoid portion?

@shekh9910331 Год назад

@@ivanmatusic5540 It's proportional; maybe because I row a lot as well (i mostly go for seated wide grip rows) therefore i cannot say my rears are growing because of OHP. But, the main growth is in the lateral delts, atleast for me ( contrary to what other says of ohp hitting front more).

@naughtiousmaximus7853 Год назад

Can you please tell me your rep schemes and variations you used? I wanna do this.

@shekh9910331 Год назад

@@naughtiousmaximus7853 Sure, I am still on my OHP spree and commenting here after three months, my opinion is same, it's awesome. The only variation I use is seated OHP once a week. I do OHP thrice a week in which 1 day I do seated and the remaining two days I go for standard standing OHPs. My rep scheme is subjective to my sleep however I follow this after a general warm up - starting from 10 reps in the first set I keep on decreasing 2 reps till my last set where I do 2 reps. I do a push press set of 3 4 reps with 90% of my repmax and immediately move to smith machine for AMRAPS of kneeling OHP (no additional weights on smith rod). I don't use smith machine when I do seated OHP. All this hardly takes 12-15 minutes. It makes my shoulders go numbs and shoulder blades are pumped. I am 78kg and my rep max is 65kg. I am expecting it to touch 70kg in about next 4-5 months.

@cheap_clips 9 месяцев назад

Simple as fuck. Chest - barbell bench, back - barbell row, legs - barbell squat, core and lower back - barbell lift, arms - barbell curls and barbell crushers, shoulders - barbell press. Nothing more like fancy gym devices needed. One bench, one barbell with set of weights, and dips and pull-ups to add to get supreme result. I have in my gym all that fancy mind-bending equipment but I touch only dumbell and barbell and have body 10x times better than those who I usually see seating in equipment avoiding free weight.

@AlexLeonidas 9 месяцев назад

You rock brother!!!! The basics always work, and I feel what you mean about the average gym lifter looking like garbage.

@jessemurray1757 Год назад

I've never agreed or listened when people say OHP only does front delts.....you can literally feel the side delts working when doing them. I mean, why do they get sore then? Glad you are talking about it.

@zewski3218 Год назад

Its the only extra shoulder exercise I do since I have shoulder pain doing lateral raises. But DB OHP is pain free and can see good shoulder growth

@victorburich1172 Год назад

Your 100% right. I never did barbell OHP I started 14weeks ago and my shoulders are insane no shit. When I started couldn’t do 135 for reps. Now 3 x10 and hit a 200lb PB And the amount of guy’s and girls who come up to me and say your shoulders are unreal. I also do front raises,side raises and rear delts. Just do them people. 💪🏼💪🏼

@mdd1963 Год назад

As I split my chest and shoulders/arms into separate workouts with 2 or 3 days in between them, started increasing volume in shoulders to include 2 sets of OHP, 2 sets BNP, 2 sets of reverse flies, 2 sets of layer raises. Shoulders a tad sore from yesterday!

@Sheinku Год назад

2-years ago Alex talked about overexpressing and I've been doing that ever since I've gotten a lot of gains and that's why I listen to Alex and don't listen to other fake fitnes influencers and I get jacked af

@js-gstrength4190 Год назад

This has confirmed my thoughts on side delt activation. Great vid alex

@michaelsatterfield7944 Год назад

Alex’s strict press is so strong he produces a spirit bomb every time.

@davidend2722 Год назад

Ive been anecdotally experiencing this myself. Was always weak at side laterals (Im doing 22 lbs per side) but my OHP is at 200 lbs and this year Im confident I will hit 220 lbs. My shoulders have been my most massive looking muscles as well besides not really isolating the side delts that much. Great video showcasing this

@ddpwe5269 Год назад

huh, I knew, because you can see the middle delt being activated, but didn't think it was almost as high as the front delt! That's awesome!

@oldrichsoman7010 Год назад

I love behind neck press, I can do it pretty wide without any shoulder issues for years and I always feel side delts a lot.

@annatar6453 Год назад

Standing BB OHP and weighted dips helped me break my 275lb bench plateau. Definitely recommend doing them if you want to blow up your bench.

@piyushdwivedi7195 Год назад

Loved your video on banded pull-ups and finally started doing them.

@AlexLeonidas Год назад

Glad you gave them another shot! We're never too good to not use bands on pullups, even I use them on chest to bar now.

@ShaunSilk-ew7cy 11 месяцев назад

I love Alex, he's the shiz when it comes to good advice on hypertrophy. This channel is an awesome resource, there is some gold here.

@impaledface7694 Год назад

Ohp is my favorite press. I know the term is taboo, but I found OHP to be very "functional". Great shoulder mobility and stability really help in day to day life.

@shadowhcf Год назад

It’s funny that you upload this now because last night was the first time I overhead pressed in about 10 months and it felt awesome

@adamf386 Год назад

Bald omni man has me hooked on behind the neck press right now. I was always afraid of getting snapped up, it actually makes my shoulders feel better.

@AlexLeonidas Год назад

He's right about BTN Press! Used to love them until Athlean-X fear mongered everyone. May go back to them in the future.

@silatguy Год назад

Yeah I started bringing them back in my training a couple months ago and I remember years back(like 6) I had discomfort doing half reps with 175lbs behind the head and just recently I hit 230 from the shoulders-no pain. Definitely a great exercise.

@adamyeoh6709 Год назад

Now that you mention it, I do realise that my lateral raise strength decreases whenever I take ohp out of my block. Great vid man, you opened my eyes

@ZeerXX Год назад

OHP is king. I rather spend energy and time doing rear delt workouts in lieu of lateral to supplement.

@Ethan-Relearning-Movement Год назад

Can't wait for later this year, going all out on dumbbell shoulder press!

@blizzyblaze97 Год назад

You’re awesome Alex I have so much respect for you man. Your video about torso dominance really helped me, you’ve inspired me to get my weighted pull ups up to about 60lbs for 5 reps, at bw of 190lbs and 6’2”, however my arms have been lagging behind, and I’ve been wondering why, and thought that my way to pull ups, where is gotten my arms bigger, but the information that you’ve given on prioritizing arms has been very helpful, you’re very respectable, reputable, influencer in the natty community, and I have so much respect for you man💪🏾💛

@noahbratschi Год назад

If you're not already doing them, add in weighted dips, that'll help a lot of your other arm movements and help increase bench gains.

@jessemurray1757 Год назад

I agree. You most certainly need to do arm specific training if you want them to grow. Some people might get away with doing compounds only but not everyone and certainly not me.

@meisdetermined Год назад

He’s like “the proof is in the pudding-and I AM THAT PUDDING Booooooy!” 😂

@pikachu2169 Год назад

The quad and upper back pump you get after an all out set of ohp hits different . YOU FEEL LIKE AN IMMOVABLE PILLAR .

@adriaanmorosan Год назад

I love how a lot of people are mesmerized by the delts of gymnasts and calisthenics athletes, yet the don’t seem to understand that OH movements are the bread and butter in the gym aswell😅

@09thespecialone Год назад

Gymnasts especially. They just have insane shoulder strength. Free HSPUs are vastly superior to pushups. It is the same analogy with barbells in strength training. Vertical pressing is the superior one and should be the priority as it used to be before the demise of the Press as a contested lift in weightlifting in 1972 . It is an overall body strength builder. Most elite gymnasts can strict press their BW the very first time with a barbell with no previous training at all.

@adriaanmorosan Год назад

@@09thespecialone There we go😎

@lewisstrongofficial Год назад

I’m glad this channel exists and I hope it continues to inform lifters, novice or elite, for many years to come.

@samuelfvalim7418 Год назад

Ohp simply feels so badass performing and the pump is surreal for me. Haven't done it lately tho (focused on the seated anterior delt press for now). Gotta give them a try again

@Jcampz01 Год назад

I actually stopped flat benching completely because they wrecked my shoulders, whereas I've changed my main pressing exercise to OHP because I never have problems with it. Shoulders looking bigger, my shoulders feel healthier than ever, better stimulus to fatigue, etc. I basically never do flat bench at all anymore, and only do a few sets of incline bench every once in a while, chest doesn't seem to have gotten much smaller yet. But even so, the few times I've sat on a flat bench my numbers have only gone up, especially since I was already a closer grip bencher. Total agreement that more should prioritize the OHP.

@spanishjohn420 Год назад

ohp is pretty much the thing that has given me shape

@nickal3x Год назад

Basement bodybuilding will get a brain aneurysm from "do overhead press and get stronger at it. No one shoulder pressing a respectable amount of weight will have small shoulders."😂😂 Anyways, I'm glad you've made this video. I found out that when I dropped every shoulder pressing exercise and only did lateral raises (because 'you only need lateral raises of some variation for the delts') my dumbbell bench and chest training in general saw a decline. After implementing 3-5 sets / week of OHP + 3 sets of DB shoulder press my bench started to increase weekly (this meaning 1-2, maybe 3 more reps with the same amount of weight). Plus it's one of my favorite exercises, which is even more important than anything. This, plus like 12 sets of lateral raises / week makes for good shoulder growth, just my experience.

@Legenda20SLO Год назад

Your OG subscriber here and still obsessed with OHP. I'm receiving compliments from my coworkers on how well my triceps are developed. I do zero benching, only vertical presses and some rear delts work. Since I'm obsessed with shoulders and want them to get as big as possible I think I'll never be benching again, I truly believe that shoulders play the biggest part on how aesthetic someone looks and are also a true indicator of someone's strength. When I was a kid I was watching WWF every Friday and my favorite fighter was Ultimate Warrior. He was my favorite wrestler because he had the best shoulders of them all, to me he looked like a superhero. He'd pick his opponent in the air and throw him like a doll over the ring. Obviously he was juicing out of his mind, but so did everyone else.

@naughtiousmaximus7853 Год назад

How are your shoulders now? Did they get bigger from OHPing?

@trainmoveimprove Год назад

I started training OHP last summer and my shoulders feel so much stronger. It's a brutally effective movement for shoulders!

@mrgeek434 Год назад

The idea of only doing lateral and rear delt work for shoulders has always been weird to me. How are you meant to progressively overload on lateral raises and facepulls for 10+ years 😂

@jackcarraway4707 Год назад

My only beef with a barbell OHP is that it's almost impossible to mitigate risks. No matter how strong you are, at the end of the day you're putting a heavy object on top of your head. With squats and bench you have safety bars to catch the barbell if you fail. The deadlift starts on the ground. With the barbell OHP, one wrong move can easily💀you.

@CarlosDiazAustralia Год назад

You still can put a safety bar😊

@ZacFelts Год назад

I really love OHP and am focusing on it for the next few months in hope of hitting 200lbs, strict. Recently hit 180x1 (at 5'6", 160lbs), so it's in sight, but gonna take some work to close the gap. This video has got me even more hyped!

@AlexLeonidas Год назад

180 at 160 is serious work, Zac!!!! Keep grinding and growing, you sound like you're built like me

@ZacFelts Год назад

@@AlexLeonidas haha, that's a huge compliment!

@JeffNixonComedy Год назад

That’s crazy impressive man nice job

@ZacFelts Год назад

@@JeffNixonComedy Thanks!

@spankatron5133 Год назад

Squat and OHP are the core of my program. Most weeks I don’t get a lot of opportunity to weight train and so I need maximum efficiency. I feel like the potential for serious progressive overload is the key.

@thomasmosby9150 Год назад

I think people don't like to OHP because it's hard.

@bangscutter Год назад

I prefer the OHP over the bench press, and prioritise the former in training. My current OHP 1 rep max is about 80 kg, while my bench 1 rep max is 110 kg. OHP to bench ratio is 73%. I agree with you that most guys don't do the barbell standing OHP. I'm only one of the small handful in my local gym who does it. Definitely stands out from the crowd where almost all other guys do the seated dumbbells shoulder press variation instead.

@Certified-k4j Год назад

I love the standing barbell overhead press because it feels natural and it works your core as well. I prefer the barbell because it also works the tricep more than the dumbbell version

@09thespecialone Год назад

80 kg on the Press is pretty good especially if you weight 90 kg or less.

@DrTopLiftDPT Год назад

OHP has also been great for tris and some upper chest too. Almost did 165 3x10 ( 10,10, 8 )last week.

@AlexLeonidas Год назад

You're right about that! Comparable tris to benching and the upper chest stimulation is legit, especially a lower bench angle (still a vertical press). 10,10,8 with 165lbs OHP is strong AF bro.

@OldestTeenagerGaming1836 11 месяцев назад

I've been working out for 6 months and have always done OHP and my shoulders grew with my weight on the press. Eventually started lateral raises but I credit all my front and side delt gains to OHP. It definitely grew my side delts, although I didn't do much for rear delts so you're going to need another exercise for that.

@TommyGunzzz Год назад

Great video. My shoulders look great after following your advice a while ago. I do two push days a week and both of those start with an overhead press (alternating seated barbell and standing dumbbells) and chest / horizontal is always second (I care more about shoulders than chest). Thanks again for the education

@SmarteeSteve Год назад

Damn right overhead press hits side delts! I feel that burn in them like a mother lover when I OHP. I wonder if the "experts" who claim it only works front delts even lift, bro

@aitorramos4384 Год назад

Finally changed your name Bro💪💪💪 new era is coming up

@AlexLeonidas Год назад

Was about time brother!💪💪

@undergroundsubway7023 Год назад

I was using the lateral shoulder raise machine too today and it really helps you with raw pushing power when you go back to dumbells or cables

@MegaDonaldduck1 Год назад

Overhead press is fun, that's why I do them

@AlexLeonidas Год назад

That's a good enough reason in my books! I love it too, including the variations that aren't "optimal" for hypertrophy.

@TITANAS84 Год назад

Barbell OHP saves my shoulders. Bigger and healthier. After Shoulder impingement i never returned to dumbbells presses.

@kobemop Год назад

Fun fact: the shoulders are the biggest muscles of the upper body.

@AlexLeonidas Год назад

That's right, first time I heard this my mind was blown!

@henryorsomething Год назад

Oh wow, I actually would not have guessed that!

@shaksta4 Год назад

I've never really put emphasis on my overhead press because I used to spend a lot of time doing pushps and dips and felt like my front delts didnt need added stimulus. As a result, I can barely do 3 sets of 10 at 20kg which is disappointing. Have started bringing these into my routines and already feel my shoulders swelling up! Progress is slower than I expected in terms of going up in weight but im just glad im getting some overhead stimulus now.

@kisbob5254 Год назад

My shoulder workout is OHP 4x6-8 and BTN press 4x6-8. Been doing this for months and my shoulder definietly got wider and bigger. Traps too. I'm using a wider grip tho, feeling it more in the side delts and that is all that matters.

@yfaewwegfawg Год назад

There was this low key idea I’ve seen on the internet a long time ago called “power building” which is combining bodybuilding aesthetics with powerlifting strength (from a time when these 2 were more segregated). This vid reminded me of it and you proved it’s definitely possible

@khurramrizvi528 Год назад

Bro been doing ohp since your Yoked videos and my shoulders are my best part...did facepulls till you discovered the Expander and it did wonders for RDs. I stick mostly to db Seated ohp though

@chaosevolution Год назад

With a shoulder impingement I only incline press. Next best thing. My shoulders are growing from lateral raises, rear delt rows, db face pulls, barbell behind raise, and neutral floor press.

@asdfkjhlk34 Год назад

Don’t forget the lower traps and serratus gains. Scapular rotators are trained really well by OHP

@AlexLeonidas Год назад

That's true!! Hence the mobility gains.

@patrickjulius7352 Год назад

won't be true for seated variations with back on a bench though I'd imagine. bench gets in the way of scaps movement and the lower traps don't really work unless you go right over head imo.

@asdfkjhlk34 Год назад

@@patrickjulius7352 maybe because of the angle of the seat to some extent, but if the scapula didn’t rotate you straight up wouldn’t be be able to lock out or get your arms much above parallel. It’s the scapula rotation that creates that vertical movement

@apentibo Год назад

Stating absolute facts Alex! Specializing in seated BB OHP for 6 months got my paused 1RM on the bench from 286lbs to 308lbs. Can't imagine what it would be if I would properly re-learn the bench movement!

@jasondavids3895 Год назад

Hi Alex, could I ask your thoughts on the Clean and press vs the press where the bar is taken from the rack? Or the clean in general? My personal goals this year are to clean and strict press bodyweight and unlocking the one arm push up, so all OHP content is appericated lol!

@AlexLeonidas Год назад

Not a fan of the clean and press, I don't see any advantages for upper body hypertrophy. But if you like it, go right ahead. I would rather stand or sit down with back support.

@joshuamclean4588 6 месяцев назад

One thing that also blew up my shoulders was the PUSH press… yes, it’s not cheating, just a different variation and tool. Athletes use it for power. It also stimulates comparable hypertrophy to strict ohp.

@burritodog3634 Год назад

seated OHP with back support is what im doing right now and it feels right. crank the adjustable bench to vertical and get up against it. you need to make sure not to cheat and put your butt out to make it an incline. you dont need a lot of weight.

@AlexLeonidas Год назад

That's a tough exercise, personally I prefer one slot down but either way they're still strict for delts and provide max force output. Seated pressing is the way for hypertrophy.

@michaelhayes8007 Год назад

Favorite lift!! Best pushing movement for strength and size hands down

@ourboyhemingway Год назад

Not to mention there is no lift where you feel like more of a badass finishing a tough rep than the overhead press…

@AlexLeonidas Год назад

Badassness > Gains

@silatguy Год назад

Yes I had one of those reps today haha. OHP is intimidating. You really have to commit. Feels as hard as a max deadlift imo and the lockout can take even longer.

@robstrength Год назад

The overhead press is king. It helps build triceps and brick like abs that pop even without flexing. Just look at all the worlds strongest men. That is how most got abs protruding from 25-35 percent body fat.

@samuelfernandez3218 Год назад

Dumbbell overhead press is the best In my opinion seated

@AlexLeonidas Год назад

S tier for sure

@KM-iv9xy Год назад

I couldn't live without it. Great compound exercise, great for overall strength and great for the delts. From my experience anyway. I have disproportionately large delts too so I trust it

@skygardner9770 Год назад

Are lateral raises necessary? I don't do them and have massive shoulders in comparison to the rest of my body. I just have a really strong ohp

@AlexLeonidas Год назад

I'm not surprised. Looks like you answered your own question.

@jonasirw1 Месяц назад

Dude- your back looks great...👍 well done. I've found that Military press helps a ton with bench and incline press strength and pec development

@kundachikwamba6503 Год назад

Seated single-arm dumbbell press. Nice and heavy for the gang. Like and sub for the gang

@AlexLeonidas Год назад

With some opposing arm support, those are legendary for sure!

@croissantrophy.channel Год назад

Those are great, I also include them in my program in rotation with seated BNP

@Daniel-li6gu Год назад

OHP is goated such a fun lift as well

@Anthony_L Год назад

Perfect timing! Do you think Z presses are overall better to overcome overhead press plateaus or would the seated variation be better? Edit: to clarify I’m at 135 for 8 reps right now on standing barbell OHP

@SayCheeseAndDie01 Год назад

I think Z press is better if ur weak point is at the bottom and it improves mobility so you’ll have better leverage

@AlexLeonidas Год назад

Definitely the seated overhead press with back support, and Big Z used to do this in the Smith Machine. More stability = more force output and the carryover of the AD press is high.

@blastermaster7261 Год назад

@@AlexLeonidas in which case would using Z-Press be a good exercise selection? Thank you 🙏

@shamrock32 Год назад

Z Press has improved by OHP form tremendously, use it as an accessory with lighter weight.

@JesseGMan7 Год назад

Dumbbell shoulder press/ military press is fun imo. Add some lateral raises, shrugs, and rear delts flys and that’s all I need. Don’t really need front raises imo

@Certified-k4j Год назад

Standing shoulder overhead press grew my side delts and tricep like no other. I used do alot of side delts isolation exercises but standing barbell overhead press grew my side delts more than isolation exercises

@CarlosDiazAustralia Год назад

How long did you see the changes?😮