1652: How to Overhead Press Your Bodyweight

00:00 - Maps Suspension & Performance GIVEAWAY
00:51 - The overhead press, the squat of the upper body.
04:38 - Is the overhead press more neglected than the squat?
08:08 - The biggest mistakes made with the overhead press.
11:07 - Mind Pump Reminiscences: The evolution of their overhead press.
Nine Ways to Increase your Overhead Press.
13:19 - 1) Practice it often.
18:31 - 2) Utilize Overhead Carries.
21:00 - 3) The Z Press.
26:19 - 4) The Bottoms Up Press.
30:52 - 5) The Push Press.
36:54 - 6) Loaded Rotational Exercises.
42:32 - 7) Rear Delt Exercises.
45:56 - 8) Work on Overall Mobility.
49:35 - 9) Build a Strong and Stable Core.
Related Links/Products Mentioned
September Promotion: MAPS Performance and MAPS Suspension 50% off! **Promo code “SEPTEMBER50” at checkout**
www.mapsfitnessproducts.com/
Visit ZBiotics for an exclusive offer for Mind Pump listeners!
zbiotics.com/mindpump
Stop Working Out And Start Practicing - Mind Pump Blog
www.mindpumpmedia.com/blog/stop-working-out-and-start-practicing
Improve Your Overhead Press & Build Your Shoulders with Unilateral Kettlebell Carries - Mind Pump TV
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Z Press to take Your Shoulder Development to the Next Level - Mind Pump TV
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Bottoms Up Kettlebell Press Tutorial for SVKO Wild Card Event
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The OFFICIAL Overhead Press Checklist! (AVOID MISTAKES!)
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How To IMPROVE Your Overhead Press | The Muscle Doc
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Overhead Press Vs Push Press - Mind Pump Podcast
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MAPS Fitness Prime | Muscle Adaptation Programming System
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The Official Indian Clubs Checklist (AVOID MISTAKES) | MIND PUMP TV
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Best Exercises for Strong Shoulders (UNCONVENTIONAL STRENGTH) | MIND PUMP
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Grow Your Shoulders With The Rear Delt Cable Fly - Mind Pump TV
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Improve Your Shoulder Press with Shoulder Dislocates
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The Wall Test | Mind Pump TV
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MAPS Prime Webinar
www.mapsprimewebinar.com/
Prime Your Shoulders with Handcuffs with Rotation on a Bench
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The (2) BEST Ab Exercises You’re NOT Doing Properly (STRONG CORE) | MIND PUMP TV
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You’re Not Training Your Abs Correctly! (AVOID MISTAKES!) - Mind Pump TV
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How to do a PROPER Plank - Mind Pump TV
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Mind Pump Podcast - KZbin
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Mind Pump Free Resources
www.mindpumpfree.com/
People Mentioned
Jay Cutler (@jaycutler) on Instagram
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Ronnie Coleman (@ronniecoleman8) on Instagram
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[@paulleclaire8252]

I’d say OHP and weighted pull-ups are the kings of upper body strength.

[@strawberryyogurt0]

@Paul LeClaire … What belt are you using to do weighted pullups? I recently got the rogue dipping belt (last week), tried it with 85lb for one weighted pullups. Prior to doing the movement with just the weigh hanging, I can feel the weight on my hip/adductor area, still manageable, but hoping for a more comfortable belt.

[@stevef4930]

@@strawberryyogurt0 get a plate carrier

[@isaarunarom7830]

I just use my rock climbing harness. Looks in front for clipping weight too

[@candayceodom]

@@strawberryyogurt0😊😊😊

[@azozfs5330]

Guys i think i’m addicted to this podcast, i’ve been watching it nonstop for the past months, HEEELP!

[@acrim3076]

Hey Mind Pump! I’m 17 years old and I’ve just started watching ya’ll on a daily. I feel like I’ve saved like 2 years of my life listening to these podcasts. I would be extremely appreciative to win the giveaway. Besides that, thanks for entertaining me on the way to school and at home, I can’t thank you enough 🤞.

[@dompolidori5313]

WOW NICE! GOOD LUCK!

[@Voidrunner01]

Overhead carries are some of my favorite loaded carries. They're a wonderful rehab tool as well. Both with kettlebells and barbells.

[@chrischapman7026]

“Just when I thought mind pump had taught me everything I needed to know, they pulled me back in” -Silvio “Sal’s uncle” Dante Just hit 135 on OHP for 3x5 last night and was wondering how high I could really get that lift. Thank god for Mind Pump, I’ve learned so many useful tips and tricks on diet, working out, supplements,etc..

[@emilsandique9724]

I always put OHP under the rug , this gave me a new perspective for OHP

[@jonslife]

Its funny that when they talk about a certain exercise. The next day I add it to my routine. Best fitness channel 💪 knowledge is power.

[@prestonshirley9864]

I am a competitive powerlifter but I absolutely love the ohp. Today was my ohp day. Have yall heard of strength lifting? It is a competition where the ohp is done in stead of the bench press. Alan Thraw has done one of these competitions.

[@Smas-ds6pd]

TRAIN UNTAAAAAMMMMED!

[@barbell_lifter]

I've managed a OHP of 77.5kg at 69kg BW. My shoulder routine is just OHP, lateral raises, face pulls and shrugs. I also do weighted dips on push/arm days which I think are very beneficial for both OHP and bench press

[@giorgossermes9644]

nice one mate i am building up my OHP its my fav exercise but i have only been doing it for a few months currently i can lift 50 kg for 8-9 reps for 3 sets and i am 87 kg

[@dominickloka9758]

For rear delts and overall upper body strength, I'd say the muscle snatch is amazing. Olympic-style pulls such as clean or snatch pulls are great too. All my pressing is done after muscle-cleaning the bar.

[@cindyd1042]

As a newly retired nurse. I pulled, lifted, turned many different diagnosis and obese Bariatric patients in the ICU who had surgery to lose weight and I suffered back problems from it. I have a very difficult time doing overhead press. I have incorporated your mobility drills for my shoulders. I also purchased your MAPS Anabolic along with Sals book. I can not thank you guys enough for all your knowledge and experience you guys share. I wish I found you guys sooner!!! You all have helped me so much. Thank you!

[@louisara634]

Just reached my personal best deadlift 2 weeks into MAPS anabolic. Ready to reach my personal best overhead press! Thanks guys!

[@lindohlabisa9557]

This is where the benefit of cleaning the weight comes in because once uve cleaned the weight, your hands are already in the correct position and the overhead press becomes easier.... the explosive power used in cleans works similar muscle groups that help with stability for the overhead press and usually helps to incorporate both back to back

[@dal.890]

Great stuff. My overhead press has been stuck so I can't wait to get some of these in the mix.

[@salvadornazario5351]

I always enjoy listening to mind pump especially at work! Lately I have been watching the youtube videos during my workouts and today is my overhead press day. Justin, Sal and Adam dropped so much gold in this episode!!! The look on Sal's face when talking about his Dad's old man strength is priceless.

[@rypgram1110]

Listening to your podcast has totally changed my approach to working out. Never did overhead press before until you guys kept talking about the importance of getting good at the movement. Its now one of my favorite exercises. I have been waiting for this episode!

[@yamelgorrie8847]

This information is more useful than my years worth of work. Thanks for the episode!! Still stand by my idea that someone should win a trip to come chill at the studio!!

[@maxirhyme]

Bustin is the smartest Justin I know. Love when he getd to talk for a bit

[@lisaday1143]

Thanks for this in-depth discussion today on the shoulder press, and everyone sharing their perspective with their own personal experiences. Liked Justin's progressions in moving to a successful press. Thank you again!!

[@nicholasmartinez6043]

I was a bench press guy and neglected standing overhead press for years. I got to a 300 bench and could barely press 150. I spent time basically doubling down on overhead press and stopped bench pressing for a while. I got up to a 200 overhead press and was able to add about 10 pounds to my bench press as well

[@xandersvazquez3788]

Hey Mind Pump, I have been following your content for a few months now and I have learned so much, it’s incredible!! Have also been implementing all your advise, ideas and mechanics to perform each movement. I have been working out constantly for about 1 year and half now but with NO purpose. These past few months with your content has been a great way to get better each and every single day at the gym. I don’t only go to the gym to just lift, I go there with a purpose and it is so much more enjoyable. Thank you guys, I appreciate what you guys do. And I hope to one day meet you boys! You guys rock!

[@Smas-ds6pd]

Trigger sessions and carries for me today! Thanks for always bringing the best fitness content on the 'net!

[@sonja4164]

Hey! I actually read that research paper Sal mentioned in another video, demonstrating that Mind Pump Podcast is *the best* podcast in the world! 😉😉😉 I'm a woman & I'll be 52 on October 13th, and I've become deconditioned since going back to school to become a nurse. I didn't really do much resistance training, but when I had time (not much) I would walk or do a short cardio workout. I did manage to swing a kettlebell every once in a while. I would barely get any sleep, and was under serious stress (both seem to be requirements of nursing school 😂). I come from a background of basketball in high school, and I did 4 rounds of P90X 10 yrs ago. I did get pretty strong & lean from P90X, but it definitely wasn't sustainable in my opinion. I've been binge watching/listening to your videos recently, after getting a membership at the small rec center gym in my community. I've learned so much listening to you guys! I had no idea I was causing myself to lose muscle and therefore store fat! Time to turn it around! Thanks guys!

[@richardsilmai9038]

I like term "squat of the upper body"

[@Wo1fLarsen]

I love the OHP. Such a powerhouse move. Thanks for the breakdown gents.

[@dnlluckett1960]

Mind pump... the coldest motherfuckers in the fitness space!!! Changing lives everyday thru broadcasting no bullshit, fact driven, fuck your feelings style information and we love you for it!! Keep it coming guys

[@Alex44081]

I’m 43 and just started doing the z-press. I love it. Shoulders feel awesome afterwards!

[@isaarunarom7830]

I work in retail, every time I carry a pallet I carry it overhead and do reps while I walk, it feels great.

[@jamesmoon3895]

What’s up mind pump! I’m a 19 year old guy and I just started college. I just bought MAPS anabolic and I’m loving it but I would love to win the giveaway to have something to progress to afterwards. Also, all your advice on intuitive eating has really saved me from my unhealthy eating habits and stress from tracking macros in a college environment. Love what y’all do- keep it up!

[@hopehernandez9682]

This was one I almost skipped, thinking it wouldn't be relevant to me (not the first time). And I'm so glad I watched it. Holy cow. I had no clue how important this movement was and my overhead press is very weak compared to my deadlift, bench and squat. I'm a petite, mid 30s woman and I didn't have a good base established for movement in my teens or early 20s. Mind pump continues to be a wealth of knowledge. I'm excited to try some of the tips to work on getting stronger in this movement.

[@goureepatil9099]

Listening to Mind pump has made my life so much easier. I was one of those who thought going to the gym 6 times a week is necessary for gains. But I have recently shifted from a 5 day split workout to 3 days full body and I can see the performance and aesthetic changes immediately. Thanks Mind pump for making my life a little less complicated. Doing full body doesn’t exhaust me in the gym and I now don’t dread/miss leg days because I am doing legs all 3 times a week. 😊😊😊

[@thelarko16]

Lads this is 100% my weakest lift and currently only at 5x5 with about half my body weight. Cannot wait to implement all these tips and hopefully get the numbers up. By far the best lifting podcast there is 💪🏻

[@TheAFROkidd101]

Hey you guys are awesome and inspire me to grow stronger

[@ohiomp7606]

Thank you guys for all the great content that you put out!

[@hyperchannel1783]

Hey, team of Mind Pump....you're amazingggg. I've been watching your videos for not more than two weeks now and I love you guys!!! You have content for everything that I'm looking for and that has been a game changer for my athletic and gymnastics performance. Keep up the good work, I'm definitely promoting you to my gym guys when talking about gym💪

[@Uneekabilitys]

I’m 10 weeks post partum doing maps anabolic and am loving/challenged by the OH press programmed in. I’m seeing all kinds of gains and mind/breath/core body connection with this programming. I come from a CrossFit background but excited to have maps performance in my immediate future 💪 🤱

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@roundup1253]

Indeed pressing bodyweight overhead is really strong. I still have to put in some effort because I stuck with 85 kg with a bodyweight of 98 kg but 20 % bodyfat

[@isaiahballah2787]

I recently just hit 225 for 1 rep on the overhead press, now I need a new goal to hit!

[@annoyingmanchild9612]

700lb conventional deadlift

[@jonnewbury3482]

Man where have I been! Love this channel fellas I just found it. Keep up the good content! OHP 4 life.

[@stephendaedalus6192]

That's so cool. The OHP has always been my strongest and favourite compound exercise. I do both the modern standard and the behind the neck variant, which works great for me too. Do bodyweight for reps. If you have the shoulder mobility, try it! I do both two times each on shoulder day, twice a week.

[@Megalightout532]

I know I’m late but strongest??? Uhh do you have an athletic background?

[@king-nick2023]

I’ve never hear of a Z press.. Ima have to check those out

[@GerroldLocke]

My go to podcast. You guys are a great help.

[@kam_1027]

Not gonna lie, this channel has been essential

[@remingtonnicholes6781]

Gone up 15lbs each in DB OHP in the past two weeks while running super squats. Happy to see.

[@ashleyzuschlag6870]

That (lack of) core strength is what killed me coming back from a low back injury and two c-sections 😩 Slowly but surely getting back at it!

[@mindyharnden9359]

I just started listening to you guys! Thanks for the good information! 👍

[@AMRPhysiotherapy]

Great video! Love overhead press/military press

[@michellec1803]

Amazing episode! I am definitely going to practice these movements! You guys are always putting out helpful information!

[@richardjones2767]

I used to get crazy looks doing farmer's carries at Anytime Fitness, pre-covid. I started using bands at home and never went back 🤣

[@petarvidoevski975]

My OHP improved when I stared doing viking press.

[@rollcatz]

Justin was ready to run through a wall when Doug's phone went off 2:36

[@manez3384]

The kettlebell press really help to practise the OHP with a good form

[@LatimusChadimus]

The Halo is great but it's not going to mimic the clubs, I would suggest people go with small and large hammers to get a slight variant of the flow of the motions, because this is a full body movement, because you are grounded through your feet, the pump is real when you are doing doubles

[@darsh9512]

First one here again! Coming it from Switzerland, I have MAPS Anabolic and Aesthetic and I’ve done both, all I need now is MAPS Performance, which I cannot afford at the moment and so it would be very helpful. I also have a couple of rings lying around but I don’t know any exercises with them, so Suspension would be huge. It is 2:31 AM here, but I have to stay up to see my favorite podcast. Love you guys so much, and I would really appreciate the giveaway! Love from Switzerland.

[@samarsharma3673]

I was first actually. But it’s okay

[@darsh9512]

@@samarsharma3673 Haha man I came within 5 seconds but it took me a little to write this comment, but it doesn’t matter we all get to listen to this amazing podcast.

[@samarsharma3673]

@@darsh9512 look at the comments. My comment was 1min BEOFRE everyone else

[@hby7768]

My overhead press is really weak. This is what i needed to gain some perspective.

[@nucularmechanic9623]

Definitely one move i struggle with. Of course, it's hard when my home gym has a ceiling that's less than 2 ft above my head. I can OP a bar, but only if I don't put any plates on. I still do them, but if I'm looking to load the lift, I have to do seated.

[@SuperSteelSteve]

Picking heavy things up, and pressing heavy things overhead. Those have always been the ultimate tests of strength just like Sal said. Oldest form of strength sport is today's "Strongman". Look at all those events, it's usually some form of a deadlift and an overhead press.

[@clinton15clinton15]

That and a carry, those are the ultimate tests of strength

[@waywardwisdoms]

I tried. I tried to lay off your show, I really did. But the magnetic pull was too powerful. Strategic, scientifically backed programming kept calling to me. The almost intoxicating auras of MAPS has me hooked. Lifetime fan, even if I found you later in my training time.

[@genzcurmudgeon8037]

I started doing strong lifts 5x5 and my OHP was so embarrassing lol. I’m 185 pounds and I can’t barely get 85 pounds OHP for 5x5. Really pumped to work on improving in that lift.

[@Alex44081]

Justin’s shirt is so dope! Please restock them. I need one bad.

[@AtticsTV]

I need this episode , because I feel like OHP is my weakest compound by a good margin.

[@HendyOrHendo]

Don’t think my comment will ever get picked, I’m 20 and have been working out for 6 years (seems like this is the best approach for a free program)

[@KindaFamousRSPS]

My dad said he’ll be proud of me if I win the MAPs programs :-/ I’m skinny fat and I may start mark rippetoes program if I don’t get them :-( love you guys

[@alexchaney5582]

I personally asked the late Charles Poliquin a few months prior to his passing: What lift is the best expression of maximal strength in the upper body? And he immediately replied the OHP.

[@deliciousdally]

I love overhead carries. I was the only gym goer who did any type of carry movements.

[@SupermenSamoVuk]

I could OHP my bodyweight NOW but then i would say papa to my shoulder for ever. So i will stick to max 30 kg on ohp for high repetition for good

[@great456789]

Ronnie was 5’11”. Cutler was 5’9”.

[@TheElisabette]

Vital info! Specially for trainers

[@zac3921]

Can't it just be simple? I'm looking forward to trying that Z Press out.

[@thedrinkkupz]

Never feels better then finishing all your sets and reps of Overhead press. Just feel jacked and look jackeder

[@aspenwagon04]

29:46 I believe you guys talked about this with Jordan Shallow.

[@mike.pritchett.p7by916]

@4:00 “OHP is the squat for the upper body”. And I hardly ever see it performed in gym!

[@jacoblogmet]

We here . Noice ! Sal rules Adam drools

[@Tusk7]

God bless you all in the comment section

[@borisborski1876]

Hey guys, I think that Cutler ended up beating Ronnie bc of Ronnie's aged body finally showing in 2006. So to say that the overhead press helped Jay's back, maybe it did, but it didn't help all that much, bc he still never beat Ronnie in the back, until 2006 when Ronnie's age showed, and even that is still arguable. So I don't see the connection in why Sal brought that up, regarding the press helping Jay's back as it relates to Ronnie's.

[@jakebridgeman1813]

I'm saving my good comments for Prime, lol

[@rubenmatossoto6801]

Hi guys. I am following Phase I of MAPS Split right now. So far very good. Is it appropriate to slightly change the order of the exercises some days to prioritize weak areas? For example, on push days, is it logical to start with shoulders instead of chest to help grow weak shoulders? Thank you. Greetings from Puerto Rico

[@rosslittle774]

Can you explain how to properly perform the Z press?

[@michaelcox9949]

Not sure how to put this. When you overhead walk do you hold in in full extension at the shoulder? I suppose a way of putting it is wot an open shoulder capsule or locked in and connected?

[@ricflair5956]

My shoulders are like cannonballs

[@joematthews5062]

Hey so I train calastenics and have some confusion on how many sets I should do per work out as there all compound and some exercises are isometric holds does this change anything how many sets would u recomend for pull or push days

[@101kingsfan]

I was having trouble with my 25 kettlebell lol 29:20

[@samarsharma3673]

Honestly. I have some type of shoulder pain. And it’s hard to do over head press. I think I need a physical therapist

[@jakebridgeman1813]

Do you guys think it's good for a beginner to practice OHP with a 20lbs kettle mace, or is that risky because of too much instability?

[@theaverageliftingguy1993]

Man if I could strict press 330lbs I’d be happy. Lol.

[@nathanielcharbonneau1726]

I've had a recent should impingement, which has largely gone away after a shot of cortisone directly into the muscle. I was, at the time, regularly overhead pressing at about 75% of my bodyweight for 5x5. A physical therapist and orthopedic doctor told me to stop pressing overhead and do other shoulder exercises. I haven't done overhead shoulder exercises in months now, but I feel like I'm shortchanging myself overall. Can overhead pressing be done safely, and can it be done safely after a shoulder impingement?

[@damianszponar5361]

Maybe try going to a different therapist, maybe there will be a difference of opinion? Maybe a personal trainer that checks if you are doing everything correctly? Priming, yoga?

[@ryanstucke7811]

I am sick of the big chest little shoulders look. Shoulder press is so under rated and under utilized

[@daisysamano5779]

when the show is about to start so you yell out "BOOM" and Sal doesn't say it :/

[@king-nick2023]

I’ve done my body weight for 5 reps and even did hand stand push ups with 30lbs attached to me.. lol got the videos on my channel to prove it

[@dexxis9562]

My motivation for doing overhead press is being able to lift my girlfriend's fat ass in the air

[@ukaserex]

I'm 54...other than weights, I can't say I've ever had to lift anything over my head...like ever. Not saying it's not a good lift, but is it really functional? Unless you're a pro-wrestler...just don't see this movement in life...maybe a flight attendant stuffing luggage in the overhead?

[@cowboy_henk]

bruh what? You've made it to 54 without ever playing baseball, tennis, football, and basketball? You've never swam before?

[@htowndevil6564]

It’s not just about going overhead it’s mainly the idea of standing. I had a former teammate who could do 405 x 5 on bench and never stood and lifted. 225 x 3 hurt his lower back. It the idea of standing that is important.

[@ukaserex]

@@cowboy_henk Never lifted anything overhead in football. Or wrestling. Or rowing. At least, nothing even remotely over 10-20 pounds. A basketball is ...6#s maybe? It's not like it's heavy. As for swimming, Done it - but only as a kid. I guess my point is that an overhead lift isn't really what I would call a "functional" movement. But then again, neither is a bicep curl.

[@cowboy_henk]

@@ukaserex if you weren't using your pushing muscles overhead in catch wrestling or football you were doing it wrong lmao All throwing benefits from overhead strength as well. It doesn't matter how much a basketball weighs, a person with a weak ohp will have a weak throw

[@empalimen7658]

As a craftsman i carry stuff overhead every day, guess it depends what you do for a living.

[@james95a14]

Pick me 🙋🏻‍♂️

[@ioncasu9825]

34:40 this guy's form is trash.

[@jonnewbury3482]

Man where have I been! Love this channel fellas I just found it. Keep up the good content! OHP 4 life.