10 Barbell Overhead Press Mistakes and How to Fix Them

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This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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[@WolfCoaching]

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

[@russianbeginner643]

One day ago???? Madness

[@gunshow86de]

12:04 Dr Mike shows us his box

[@TheNeverFirst]

My man! Thaks

[@Croissantrophy.meme.channel]

@@gunshow86de what was that? xD

[@sumedhwaryam4555]

@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.

[@skmalladi]

6:51 "You're not here for easy, you're here for proper" Golden words to press by!

[@UNGETABLE7]

Bosu ball overhead squats next 💪

[@jonathantorhjelm1902]

If your doing squats with weight on a bosu ball the whole exercise is a mistake. Very dangerous :)

[@UNGETABLE7]

Jonathan Torhjelm Dude i was joking.. 😂

[@jonathantorhjelm1902]

@@UNGETABLE7 ooooh lol I missed that 😂🤣 funny

[@AVB15]

Bosu wall bench press and leg extension at the same time

[@vignneshnaidu]

My brain just restarted after reading that 😂

[@Sharkyktc001]

The biggest mistake I make with OHP is not having a box-coloured box.

[@Beerai]

That is a great box... I'd love to see a seated barbell OHP video!

[@andrepoli9775]

i would love to see one video on the good morning

[@Croissantrophy.meme.channel]

kzbin.info/www/bejne/gZKZeJuwfsubY8U Done

[@l33tsh33p]

He must check the comments or something; thanks Doc! kzbin.info/www/bejne/r5DSkHqbeqifjdU

[@andrepoli9775]

@@Croissantrophy.meme.channel Sorry I don't speak "wrong".

[@kanis999]

Looking forward to barbell row hopefully. Based on progress I have to be doing something wrong.

[@timc8200]

Agreed! I feel like barbell rows look deceptively easy and I want a video like this to help me out

[@BOSSDONMAN]

I haven’t fucked with barbell rows in months, but I’m interested to restart potentially. I like seated cable row and one-arm bench dumbbell rows more.

[@kanis999]

@@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.

[@MonkeyKong38]

Yeah my low back is waiting too

[@rickblair5076]

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.

[@LucidStrike]

"You did some weight." lmao.

[@where_my_biscuitbih2815]

😂😂

[@Habatus]

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)

[@Morpheah]

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

[@gracefool]

Those last two are possibly the most important OHP tips of all!

[@jessicalloyd2330]

Solid bro, thanks!

[@gucciak-4740]

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

[@curtisc7630]

these are absolutely excellent. thanks Dr. Mike.

[@AllClouded]

I love every video the doc puts out. Definitely my favourite tuber

[@getfit-netaventura6716]

Thank you Mike. Love these videos!

[@geomod6850]

Sincerely, thank you. This is such good advice. I performed this exercise this morning and needed some tips. Much appreciated.

[@davidjordan2499]

That's a great box, thanks Dr. Mike.

[@StephenMarkTurner]

Thanks as always!

[@mariot.8218]

Great tutorial, thank you!

[@haydentift2073]

Perfect timing I’ve been trying to coach my buddy and he was having troubles with the ohp

[@arianrashid5745]

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.

[@Badabinger]

"You're not here for easy, you're here for proper". Need that on a T-shirt ASAP :-)

[@omegads3862]

Thanks for this video sir.

[@JakeAndrewsMusic]

Why has no one commented on the strict 275 x 8 rep press video you included?! Incredible Dr Mike!

[@balasaravanan500]

Thank you sir. Will correct the mistakes

[@Ida-ys7sr]

Single leg RDL, please! This series has really helped clean up several of my exercises, thank you.

[@jeanchery7246]

Great teaching 👍

[@nicholasmichaelravnikar]

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!!!”

[@FacelessProjects]

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.

[@Sealed_Chamber]

Oh yeah Mr. Krabs.

[@oneshotf301]

I actually did barbell raises today as a rookie and thank you so much later this week I will def try this out

[@stephj1002]

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!

[@fgor]

Thank you for this video! just in time for me. How about a video for barbell row? Thanks

[@ianmontgomery9356]

love that sweet box footage

[@OrthoBro3]

Dr Mike needs to grow out that beard boy

[@gregorykohler3813]

Dr.Mike, please do a video on seated dumbbell shoulder presses!

[@iZenZation]

Love Mike.

[@alexlee7668]

S/o to the ideal box! This was a good vid to double check my form thanks!

[@timothynavratil437]

I love that box!

[@fatdad9361]

Fantastic... Liked & Subscribed 👍🧐

[@joefalke5847]

Thx doc

[@mindezzas]

That Žydrūnas Savickas name drop was really well pronounced. Cathed me off the guard.

[@vbarbosa480]

tell us more about the SI joint injury and rehab

[@DarrenMcStravick]

That last part about the box was so romantic

[@ajinkyachavan5743]

1st tip is Gold..

[@yoelmorales208]

Good video

[@Deciden0w.]

Awesome tutorial and tips! I don't usually do standing since I'd rather save my back for my legs and back workout. But the tips are helpful for my seated shoulder pressing

[@09thespecialone]

Saving your back from what?

[@lcj8909]

@@09thespecialone I mean saving my "lower back" strenght for my leg days where I back squat alot and back days where I do alot of free weight rowing movements

[@rickblair5076]

love that intro

[@keithbobrosky6334]

Dr. Mike...funniest guy in the sport!

[@phoenixiq4433]

I love it, really helpful. Would be great if you do the same concept but for the Seated Shoulder press.

[@efromme]

Thx for the tips ! Been doing ohp focused training in quarantine since no bench .

[@Morpheah]

Why not chest press from the floor?

[@efromme]

Morpheah I tried floor presses and I liked them at first but after a few weeks they started to hurt my front delts too much . So I’m taking this time to work on my mobility and shoulder flexibility. I’ll get back to benching soon , hopefully with healthier shoulders .

[@Morpheah]

@@efromme I see, good for you. As far as I am concerned, that's far more important overall, but it also has great carry-over and boosts bench/OH press and rows/pull-ups as well. Have you been working on mid/low traps-seratus anterior-rotator cuff an all that?

[@Morpheah]

@@efromme By the way, are you not interested in push-ups at all? You can combine elevated feet and put your hands on plates or dumbbells for deficit effect, so that'll be up to ~70% of your body weight, or try archer's variation for horizontal adduction.

[@patrickjulius7352]

I’m curious why did floor presses bother your front delt you think? I thought they were supposed to be a safer bench press for shoulders.

[@TheFrankHuda]

I love these Dr Mike. Thank you and Dr James for the knowledge. Also, Mark Rippetoe suggests shrugging the traps at lockout. Is this shrug necessary to avoid scapular or shoulder issues in the general population?

[@mattc4266]

Frank Hudacek you’re naturally gonna shrug upward while doing the lift to stabilize your scapula

[@philclarke3660]

you are not going to shrug upwards naturally wtf. There's a difference between scapular upwards rotation, which must happen for a proper overhead press, and scapular elevation, which would be more actively shrugging upwards. Try it yourself, I guarantee you will have less stability with a load overhead in an actively shrugged position vs. not

[@TheFrankHuda]

Phil Clarke no I agree - it is less stable at lockout while actively shrugging.

[@fnizzledizzle]

It's such a great feeling, when you do zero of the mentioned mistakes, and all of the correct ways. Thanks. I find my OHP to be very good, and mostly needs improvements on having a tight core all the way through.

[@ThaEpicFail]

Same

[@millburray6676]

And a tight booty.

[@canadianuser6453]

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.

[@tbnaeem93]

What are some things to keep in mind for preventing neck pain? I tend to tweak my neck/traps quite often when shoulder pressing

[@AntonioDal.]

Joey has a crazy build

[@andreasarmyrantis6205]

Box Box box!! Mike's humor.

[@UK2PAUSA]

This channel needs more box

[@Wojtek_-oz4mt]

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.

[@user-ly9qz1bi1v]

Now I need a separate video about that box. God damn it...

[@dwaynecunningham2164]

I like Mike.

[@abhinavgupta2435]

@DR Mike - What about the 1 arm dumbell press? What are the advantages/disadvantages? and how does technique change?

[@Shawn12790]

The song on these technique videos is fire emoji

[@LisaSimpsonLiberal]

Could you do a video about the box though?

[@Jankalaika]

Came here to see the box. Thats a really nice box 😄

[@danielmeyer8517]

PLEASE a barbell squat video!

[@flaviuspitigoi4002]

Uncle Rip isn’t pleased with this one 😂😂😂

[@Sealed_Chamber]

Oh no!

[@oliverallen5324]

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.

[@unnaturalatrophy8073]

@@oliverallen5324 so form changes if goal changes smart a s s?

[@StrongButAwkward]

Any plans to do a video for barbell hip thrusts?

[@stephenp5973]

Thank you for doing this tutorial while leaving your shirts on.

[@julieta203]

Mistake No. 11 to 1000, crossfit version of every exercise.

[@paladindanse98]

My favourite lift

[@fitstoic1329]

when you lockout at full extension, your back is arched, should you try to keep the back straight to lessen the strain on spine?

[@lukaskonrad463]

Now that’s a nice box

[@itsmark1991]

Hey, i find that as i press the bar over my head i struggle to keep the bar level/parrallel with the ground, its not major but i always find that i have to correct it as i lockout at the top. Even with light weight, does it just come down to practice and getting used to the excersice? Or is there somthing i can do?

[@kccuffsman]

Can you do one on the pullover ?

[@sill3n]

Lying hamstring curl please, what to think about when it comes to your pelvis, heard so many different opinions on that. Thanks.

[@lordofnines2167]

Dr Mike Have you ever done Poliquin Flies?

[@thedarknazo]

I got the memories of Snake talking about the box with the love for that box by mike hahaha

[@saladsn8k548]

“Uh snake, what are you doing?” “I’m in a box...”

[@giantbryant55]

I wanna buy that box!

[@vp_808]

Is it true that it helps with shoulder health/mobility?

[@elevenbravo499]

I may just not have noticed it but can you do a dumbbell ohp video?

[@willaustin117]

When he recommends seated, does he mean on a bench with back support or without? When I do it seated I can’t get my head out of the way because the bench is in the way so I’d have to kind of do it on a slight incline instead of upright or have the bench flat & do it without back support.

[@GladiousMSR]

The "V-Sauce" of fitness!

[@J90JAM]

That is a nice box.

[@drip369]

6:54 RP now stands for Reps Proper

[@ShellyRoKnows]

Oh… hey Joey 😌😍

[@nilo7727]

Dr Mike!!!👍🙏😎 hook it up with a deload video!!🙏😎

[@TheKupko]

What about shrugging shoulders? What should scapula be doin?

[@evancawley3236]

Am I right in saying u recommend to do the barbell press sitting down?

[@patrickjulius7352]

Shrug at the top or no? Scapulas packed and stable or mobile throughout?

[@camerontait9132]

Nice box, if you haven’t already do upright rows

[@tehseenchanna3564]

love

[@BERRUEZA]

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 :/

[@joeyclarelli7232]

Herniated disk or buldge. Do them seated like I am to avoid injuries. Ohp worst for back

[@andrewnava27]

So is push pressing somewhat okay for strength training?

[@tommyoliver9343]

What about scapula down and retracted? Just down and free moving?

[@jamescipiti4623]

Where can I get that sweet box?!

[@shainatrumble]

If you’re still taking suggestions for exercises, seated cable rows is an exercise I’d like some help with

[@edixionz8758]

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

[@MyCommentsRMaturelol]

Is the lean back at the neck and upper back? I've been trying to hinge and it doesnt feel right on the low back

[@user-bv7jc]

that _is_ a nice box

[@richardhanula4702]

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

[@gricius]

how about the feet position. Some people say one feet should be in front for the stabilisation?

[@b4yn]

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.

[@jaghad]

Lol. "No, we don't fuckin love each other!". 🤣