OHP Specialization = Serious Gains!

[@thecrystaltide3757]

I half repped OHP 135 once and I immediately died, So I went back to doing 1000lb above knee rack pulls and it fixed my herniated disc, cured my autism and cleared my skin

[@natemoreno2698]

Lmaoooo

[@someoneprice2371]

Dan Jeffersan lol

[@sully8061]

😂😂😂😂😂😂

[@bigbenis575]

Dan Jeffersan I would like but it’s at 420

[@BigG627]

LOL

[@perseverance4289]

In my opinion.OHP is one of the most manliest lift out there and develops true pressing power.

[@AlexLeonidas]

Fuck yeah

[@ManlyNPC]

Manly indeed👌🏻👌🏻

[@HAL-dm1eh]

It does feel that way for me and what was once scoffed at as a waste of time and not conducive to "size", is my favorite exercise. If I were designing work outs for people, whether strength training, hypertrophy specific, etc I would prescribe the OHP as absolutely core and essential to the program. If for nothing else than the health of your rotator cuffs.

[@Menaceblue3]

@Christopher Huber Damn... you reminded me of how much I loved Seinfeld

[@brisleycook476]

Dumbell shoulder press is better for me

[@saifullahkhan1202]

I feel adding OHP to powerlifting competition would make it more entertaining and bring in more crowd. People will stop asking how much do you bench after that.

[@christopherhall1729]

kzbin.info/www/bejne/kGXPZ5h-YtGgg6M it was a one time but was hard to judge and was easily cheated

[@metalrocks999]

They need to add press to powerlifting. Start deadlifting with hummer tires and ditch the squat and start pulling monster trucks.

[@gravemind6536]

@@metalrocks999 I disagree about ditching the squat it sounds like you want to turn powerlifting into strongman, I prefer strongman so I follow that instead of powerlifting. Strict OHP should definitly be a part of powerlifting I agree there. Also need to do something about the silly back arches that enable a 3 inch ROM bench press too its silly and partly why people are not interested in powerlifting.

[@tjcogger1974]

@@metalrocks999 You literally just described strongman lol

[@metalrocks999]

@@tjcogger1974 yes they should just do strongman

[@AlexLeonidas]

Forgot to mention, the OHP (especially paused) will also build your upper chest! This is truly a serious lift

[@pino_559]

How do u pause with OHP, where would u pause?

[@camerongormley3318]

@@pino_559 on the top of your chest after each rep

[@kappakd]

@@pino_559 collarbone

[@latransaccionespanola701]

@Jurica Sambol Currently, I'm only training 3 days a week, with 3 main movements, since the body only pushes, pulls and squat, and has the longer ROM than the rest, I only do chin ups, ohp and squats, let's see how ...

[@latransaccionespanola701]

@Jurica Sambol Excuse me, what Phil video do you say you've seen?

[@prestonwatkins8182]

I shifted my focus from benching to OHP a while back and haven't noticed a considerable drop in bench strength despite only treating incline and flat as accessory movements. I'd say if nothing else the OHP is more fun overall because nothing feels more badass than lifting a couple hundred pounds over your head. It's like a primitive satisfaction.

[@MIbra96]

Wait...a couple hundred pounds? Dude you're strong!

[@schizo33]

a couple hundred pounds over your head? damn...

[@simon8377]

How many Sets/Reps are you doing of OHP?

[@danielkrome6640]

100%.

[@donrodrigovil09]

Finally this is becoming a trend. OHP is the ultimate demonstration of strength, great video.

[@ClouduSan]

Your current haircut + beard style really suits you bro, specifically the thicker chin beard since it's not too long\short

[@AlexLeonidas]

Thanks man

[@XRAYPubgMobile]

@@AlexLeonidas yah bro you look like a thic warrior bahhaa

[@diegosocold4767]

This^

[@henriksvensson126]

The Strict OHP is also in my opinion more useful for your everyday activities than the bench press. You use your shoulders with everything your arms does way more than the chest does.

[@sussybaka4276]

Super true

[@Beautiful-Sickening-Rolex]

it's good because there's just no such thing as having 'too big' delts

[@AlexLeonidas]

Fact

[@folksurvival]

Right, but you can definitely have too big pecs or too tight pecs from benching.

[@puppy8125]

unlockthepower if you’re on drugs

[@puppy8125]

unlockthepower wow you’re such an idiot, you’re the same guy who thinks OHP’ing is a full body exercise. You also think benching drug free will get you pecs that are too big. Go back to kindergarten.

[@luckylaki2092]

True

[@davisbindejazz]

This is one of my favorite lifts for about 5/6 months now. I don't see guys doing this lift at my gym.

[@anthonyalbarran7683]

You’re in the wrong gym buddy

[@72Dexter72Manley72]

@@anthonyalbarran7683 Naa Man, He will be one of the strongest guys in his gym..

[@72Dexter72Manley72]

@@thatoneguy8493 Not just that but people would rather sit and do shoulder presses. Or do machine presses. Because they are easy. Just like doing pullups or chinups from a pull-up bar. People would rather use the lat pull down machine. Because it is easy.

[@davisbindejazz]

@@anthonyalbarran7683 I have a membership in a few gyms in my country. I have seen 2 guys going this lift in about 3 years :)

[@davisbindejazz]

@@thatoneguy8493 And it feels right. No shoulder problems or anything. I also do volume and strength training on this.

[@KillianDefaoite]

I love OHP. I've been doing it way more lately and have noticed big changes in my shoulder width and my bench press has even gotten stronger as well.

[@GabrielMartinsFitness]

Coincidentally, today I hit an OHP pr even having lost 10kg, delts are going strong!

[@AlexLeonidas]

Yo nice bro!

[@GypsyKiller16]

Grats man that motivational as fuck !!!

[@henriquef5892]

Brazilian?

[@GabrielMartinsFitness]

@scars133 when I was training in a gym I could press 70kg but not bench 100, the proportion between the two are fucked for me! Now I'm on the home gym but still haven't bought a bench

[@GabrielMartinsFitness]

@@henriquef5892 sim

[@Klay626GuitarHero1]

Dude that haircut looks great

[@anthonym32]

Do the Kinobody 135 ohp challenge !!

[@noahlandman397]

Anthony Morabito also remember he’s not aloud To wear equipment

[@OceansBane]

Surfclam did 22 reps

[@LarsRyeJeppesen]

Half repping fluff don't count

[@Brk_Lifts]

Challenge? 135 is warmup lol.

[@Brk_Lifts]

Angel Duarte Ehh, believe what you want lol. 135 is light weight dude... I’m actually working on 275 OHP right now, with a 300 goal within the next year. However, my strict press is only 200 at the moment.

[@trotseberber]

90% of my press training is the OHP and 10% bench. Doing this for like 2 years Now and seen insane results. The people who only bench look year in and year out the same....

[@ollvi]

@St. Petersberg not even close. with incline there pretty much is no traps, no side delts, no upward rotation of the scapula, no core

[@tridentfx2443]

@@puppy8125 Building a strong OHP will have a greater effect on shoulders than a strong incline end of story.

[@simon8377]

How many Sets/Reps are you doing of OHP?

[@Jafmanz]

@@simon8377 I do 5x5 on OHP 3 times a week on the 4th I mix it up between push press or power clean and press.

[@JasserZayyad]

@@Jafmanzwho asked?

[@jakester5382]

This is so true. I have implemented OHP in my offseason training due to my nagging pain in my left shoulder and I have no pain executing the lift. I hope it helps my Bench as much as I think it will and as much you say brother! Keep up the grind! I respect your content a lot!

[@subie8769]

Been prioritizing ohp for the last year over bench and the gains have been unreal 👍

[@mrigue56]

Subie876 can you share some numbers?

[@subie8769]

mrigue56 I was doing a cut for 3 of the months so gains would not be as good as if I was in a surplus the entire time. I took my 75x10 OHP to 115x5. I still have a long way to go but I can definitely tell the difference is my shoulders and upper body in general. Hope this helped.

[@simcard027]

i used to have pain in my weak shoulders because of not doing shoulder work til i watched some of your previous vids advocating OHP over bench press and now my shoulders are 100% better

[@AlexLeonidas]

Great to hear bro!

[@danielprissick7187]

Eric bugenhagen does this

[@czamarripa4]

Overhead press is easily one of my favorite exercises

[@goatleaks4986]

It's the greatest upper body push excerise. The carry over to all the other pushes is insane. If you never ever benched, and only did ohps from the time you started lifting, and worked up to doing let's say 185 for 5s. If you started benching, you'd be at or close to 225 already. Meanwhile, if you only benched and got to 225 for bench, then started ohp, you might not even be able to do 135. You this all the time actually.

[@noaffiliation-x8w]

Literally been working on my pull-ups and OHP and my whole upper body has exploded. Good shit.

[@Baethaniel]

This is true. I don’t have a labrum in my shoulder anymore, barbell OHP gives me less issues than barbell Benchpress.

[@bensalinas8804]

You don’t feel unstable?

[@Baethaniel]

Ben Salinas not too much. And there’s many variations you can do that will help

[@MS-pw6jx]

lifted for 5+ years with decent results using very minimal OHP. Recently I decided to make it my main focus in my program and I finally feel BIG, I feel solid as fuck in the shoulders, chest and traps like I never have before. It's the secret man, swear.

[@MrFiask]

Man progression on the OHP is difficult af at least for me

[@GR-uc1gq]

I go up 5 pounds every one to two weeks. Currently at 145 for 2x6. I press 3 times a week and I started with really easy weight and just keeping adding weight. I take deloads every 4-6 weeks to reduce my built up fatigue. Press is hard but fun

[@julianunyabiz2193]

Of course it is, it's an extremely hard lift which means less weight can be done which means that if you progress st the same percentage of weight of the lift over time it will be a lot harder to see noticable progress than lifts where more weight can be used. If you think that's bad, try training strict curl for strength. It's taken me two years to add 12 lbs!

[@Vsevolod3788]

It's difficult for everybody because small muscles being worked like in bb curl.

[@pouihurmen]

Accessories matter a lot. Once plateaued at 105 for 8 reps, focused on one-arm DB presses for two weeks and could suddenly hit 115 for 8 reps with ease

[@zeroman155]

I bought some micro plates on Amazon. Expensive though:$40. Brand:Micro Gainz. But helped me make progress and move forward.

[@covershopkid]

>tried it because it’s “completely safe.” >dropped bar on my head >in hospital

[@TacBandit]

Polkamon the nose clip will happen eventually, and it’ll never happen again

[@covershopkid]

Jack Harman twas but a joke. I’ve hit my nose plenty of times lol

[@NeuronActivation]

Whatever it takes goddamnit.

[@말드래곤]

@@TacBandit this is so true hahahahah i only hit my nose once

[@puppy8125]

Polkamon You must have shitty coordination then.

[@AA-gd4eq]

It's crazy. Had annoying impingement from benching all the time, switched to OHP and my shoulder feels much better. There's definitely merit to this lift!

[@aaronrichards4491]

Man I appreciate your videos! Thank you for what you do! Everyday I’ll watch one or two videos of yours while I’m working out while listening to music, it’s awesome. I’m straight up a novice man, I’ve only been working out for 4 months and I’m pretty happy with the results so far. The only thing about being a novice is I don’t always understand working out terminology, like a lot of work outs that are mentioned, that might even be obvious I just don’t know. I understand the simple and popular ones like bench press, dead lift and push ups, workouts like that, but there are many I hear that I’m just not familiar with. I don’t know if you have the time but if you ever get a chance maybe you could do a video on your top 30 favorite workouts! That would be cool. Mad respect for you man. God bless!

[@punjab1captain]

I hit 135 OHP a little ago!!!!! On my way to 200 and ain't nothing gon stop me.

[@rg7917]

How long did it take for you to get to 200.. did u? 4 years later

[@dontworryaboutit905]

I’ve been following Alex for many many years and he just doesn’t miss. I’ve always wanted to do some OHP specialization but I’ve been afraid of losing bench gains. I recently started playing rugby and it’s made me realize that the OHP specialization is absolutely the way to go if I want to get legit strong and prevent injuries.

[@leonardodavinci7425]

I'd say the OHP is my favourite exercise along with weighted dips.

[@MrSufyan19]

Alex 'for the most part' Destiny

[@AlexLeonidas]

Yeahhhhhhhh

[@GRUNTOP]

i've been doing OHP for the past 2 months and kinda just threw bench to the side, and bro, OHP is so much more enjoyable and feels way better in my opinion. It also has made my shoulders and traps feel and look fucking great.

[@mni_7]

in those 2 months, did you notice any gains

[@simon8377]

How many Sets/Reps are you doing of OHP?

[@Scaryshenanigans]

This video changed my life. You were the only one to say the OHP also hits the upper back. Its a 2 in one lift. Everyone focuses on "delt hypertrophy" and dont realize the splashover efftect. Nobody else studied strongmen except you Alex. Nobody else.

[@Qvcresale]

Great info, also your haircut is on point man. Rock on

[@DrTopLiftDPT]

I got 18 reps on the kinobody challenge on Monday beating his 16, then he got 23 Tuesday. But he’s been training high reps for a while. Alex do it. Omar is very strong for his weight- so underrated.

[@jaybeeaustria9706]

Another benefit? No one does this at most gyms so there's no waiting around for a bench lol.

[@slavicus2046]

This is my favorite exercise along with dips. Shoulders feel great during and after doing them!

[@TirnanHealy]

Damn, with all this lifting / running hybridisation and eventually cutting even further than before, you’ll have a truly insane physique

[@cslife6666]

One big advantage is that it makes you look like an alpha rather quick but developping your shoulders and traps like crazy.

[@sazza2270]

Cs Life yea and upperchest!

[@mr.potatohead6138]

Much more practical than benching too, I'm gonna focus on ohp, dips and maybe pushups.👍

[@purplecircle7413]

Mr. Potato head add some pull ups bro

[@politicallyincorrect9862]

Very true about injury prevention and also healing. Concentrating on this exercise helped get my shoulder back in the game.

[@blazefury5637]

I had significant gains on my bench press after taking years off from it and focusing on the overhead press. For a few years my only chest work was a few sets of pushups after my shoulder workout.

[@nicklausmb]

The best upper body barbell excercise ever. In my opinion.

[@prat391]

Alex my man you look gorgeous now. Keep it up.

[@notadoctorshh6544]

man i seriously commend and respect Alpha for this shit man, all the serious introspective thinking that goes into understanding the optimal training. like people don't understand how much time you would waste if you didnt have this info as a natural body builder.

[@TheTyler701]

Omar and Kino are having a standing OHP 135 lb challenge. How many reps can you get?! Kino just did 23

[@legend2kill]

I'd say Alex could get more

[@tanhuulusoy]

@@legend2kill dont kino have a stronger ohp?

[@Baris2gs]

Kino did 16 half reps and Omar did 22 or 23 reps, kinobodu does not know how to overhead press correctly..

[@2jmajjic]

Baris Goker both of em did shit reps id be interested in seeing some clean full lock out reps even with a little bounce of the chest the lockout is where the bread is buttered

[@AlexLeonidas]

Sounds like a fun challenge

[@ZacharyLaid]

Get some delts that'll make em melt..

[@but1z]

I hit 100kg and 35x60kg on OHP when gyms were closed. In all honesty I made the best gains during this period, entire body just grew and became stronger and more explosive, I attribute it all to overhead pressing and squatting every 3-4 days

[@LiamDrives]

This has been the main lift I've been working on. Great video!

[@Lars16]

Did a crazy amount of volume yesterday on strict OHP with pause at the bottom of every rep. Shoulders felt completely blasted right after with only 2 minute breaks, huge pump. 4 reps @RPE6 4 reps @RPE7 4 reps @RPE8 for 5 sets.

[@DCJayhawk57]

I totally agree about the shoulder safety. I will emphasize OHP in my training or swap it for bench if my shoulders are getting beat up from benching a lot. In fact, I was getting issues with bench again, and since I've been consistent with OHP the pain has gone away. Scapular movement is important and benching a lot (with the requirement of keeping scapula retracted) puts you in an unathletic position. I would put Viking press in the same category (what an amazing exercise). I got a Viking attachment from EliteFTS to use with my landmine attachment, great investment.

[@AlexLeonidas]

Awesome brother

[@Jafmanz]

you don't need to keep your scapula retracted. why would you...

[@zyraw5846]

Something I noticed with the Overhead Press is the importance of mental strength as well. While a few doubts can affect your performance for a lot of exercises, the biggest impact for me was having doubts or not feeling so well while doing this exercise. I'm following a 5x5 program and during good days I can push 3 sets of 5 reps with 20 kilo's + bar before dropping to lower weigths. But the moment a doubt or "meh" gut feeling occurs, my strength drops to 4 reps with 15 kilo's. I can be doing the 20 kilo's set, pushing for 5 and out of nowhere a feeling of doubt blocks my performance entirely for the next rep and I cannot even lift the bar up anymore. I don't have a wireless headset for listening to workout music, so every time I exercise it's a small battle between me and my brain. Mind over body, folks... It's a real thing. Also, looking extra clean and slick today on this video Alex!

[@72Dexter72Manley72]

Man, just keep your mind positive.. I do 5x5 also.. Once i get past set #3 i know i am over the hump. I look forward to those last 2 sets. Also make sure you are resting enough between sets.

[@ThugFightsBmx]

ive got that too but more on bicep exercises, but i found that if my mind comes into play i deadlift and after a few reps its gone cause deadlift takes a lot of focus on how im doing it

[@denoffitness3379]

One of the best fitness channel. No Bs.

[@dominickloka9758]

I have been training strict press on the regular for several years. Saw great results with lifting three times a week and doing the Clean & Press each session. The only real drawback is overuse. It is important to vary grip width from time to time, do heavy and light sessions and sometimes doing some more flat benching. Close-grip flat benching using the same grip width as your OHP can be very beneficial; the big benefit from benching is it lets you train your pressing muscles while deloading your spine. But barring very few exceptions, a big overhead press requires a lot of overhead pressing! Here's a treat for all strict pressing lovers out there = kzbin.info/www/bejne/nqOTkGCoqMiCqLc What is more badass than a strict overhead press? A strict overhead press where you first clean the bar!

[@Heathcz]

OHP is by far my favourite pressing excersise, as somebody having issues with my left shoulder from playing basketball as a kid, OHP never brings the pain back, actually mends it in my experience and you get SICK shoulders

[@nightskiesburialground5886]

Love the OHP. Been doing it a lot for the past couple months. My best is 140 right now.

[@fliwizz1487]

my gym doesn't have a power rack 😞 Last time i had to power clean it then Jerk all the weight up then do the reps.

[@noahstavnsbo9745]

@@fliwizz1487 saddest story ever

[@09thespecialone]

@@fliwizz1487 Much better. The Clean & Press is more difficult.

[@harrypounds456]

OHP is also my number 1 exercise for good posture, it sorts out your thoracic spine like no other

[@prelapsaria]

i've been alternating OHP and pause bench on a day by day basis hitting both exercises 3 times a week since i'm at the gym 6x a week, and OHPing has made my shoulders feel so much healthier and flat benching has never felt better.

[@psyoperator]

One time I OHP'ed 225 at the gym... And 3 girls tried to Hawk Tuah me right there in the rack!

[@g111_]

I have pretty much replaced heavy benching with heavy overhead pressing

[@Tgrey808]

Am I the only who gets a rush when doing this , I love it

[@youngvet891]

best haircut uve ever had

[@Kibira87]

I absolutely love the strict overhead press!

[@konvaljen2]

OHP is my main pressing exercise followed by weighted dips and push ups. Focusing on OHP and squats at the moment and when I get strong in both I will have a really good physique. Already have strong pull up.

[@Makewicz]

Better than bench press imo. Puts on More mass than bench press, gives way More aesthetic look aswell as its easier to perform (you only need a barbell & weights)

[@tommydreamer101]

My bench has always plummeted when I’ve specialized In OHP and neglected for a period of time, however when I focus on my benching/horizontal presses my ohp stays the same. Not knocking the OHP at all as it is one of my favorite lifts, but just giving some food for thought before you dive in.

[@Mannysosa223]

I’m late but man I’m outta breath doing this exercise I feel it in my core man this exercise is no joke ima add this to my workouts for shoulders

[@Baris2gs]

My ohp went up 30lbs without even training it, I was focusing on bench press and got it from 235 x 5 to 315 x 5 in 6 months. OHP went from 185lbs to 215lbs for 1RM just by focusing on bench press while bulking & following Texas Method...

[@AlexLeonidas]

Grats

[@Baris2gs]

@@AlexLeonidas Didn't mean to brag, just wanted to share my progress haha

[@jcobjason3]

Thats great results, assuming you just didnt get fat (is super easy to ger strong while getting fat) Getting stronger and building muscle while remaining lean is the real challenge, and quite hard to do.

[@Baris2gs]

@@jcobjason3 yeah agree, i surely gained a bit of fat but its worth the strenght gains

[@tomasgarciamartinez4232]

It is also my favourite lift along chinups (sick superset by the way) but it's absolutely not the safest. Depending on the balance of your muscles and neck flexibility it's one of the easiest ways to herniate a cervical disk (like I did, doing a warmup set with refined form). I strongly advice to get your neck, upper back and traps checked before attempting to specialize in OHP.

[@stoempert]

Bench press is a bro move. Press is one of the big three, being squat/deadlift/press.

[@jimmysanders1375]

stoempert lmao squat and deadlift isn’t necessary

[@charliehorse11]

True grit exercise right there!!! I can military press(sitting down with back pad) up to 275 for a single but I can only do 135 for 12-15 standing up.

[@GR-uc1gq]

Currently PR is 175lbs. 225 IM COMING FOR YOU Edit: NEW PR 185 for a double

[@ChrisMagic30]

What is it now

[@Bodysmorphia]

Christian 1000 for 10 reps

[@javajav3004]

OHP unironically changed my life

[@sheadoherty7434]

I remember when I first pressed 200lbs. Felt epic.

[@legend2kill]

At what bw? I'm 150lbs, max is 175, shud I increase volume to get max up?

[@sheadoherty7434]

@@legend2kill I was 210. Volume will help like all lifts but its a grind. Take your time. I pressed 3 times a week both heavy and light. I made sure my lats, abs and glutes were strong too.

[@Gadget293]

@@legend2kill add volume, and practice heavy singles.

[@theundisputed9022]

@@legend2kill At ur bodyweight ur ovp is strong man. If u want a bigger ovp increase ur bodyweight.

[@xXJeReMiAhXx99]

@@sheadoherty7434 damn 200 overhead sounds brutal, especially strict.

[@essewaxegard9423]

I ran smolov jr for bench for a period of time worked great, now I’m doing it with Ohp, let’s get stacked brethren

[@UnknownUser-fg3fs]

See so many guys half repping the OHP to hit higher weight all the time. I go full ROM touching the upper chest.

[@ollvi]

yep. and all those half repping assholes are whining that OHP doesn't train your side delts and traps at all, only your front delts. With OHP it's crucial to go full rom. From chest to get that upper pec involvement to full lockout to get traps and side delts

[@Vsevolod3788]

This is the only way how this lift should be performed.

[@gravemind6536]

Its stupid half repping it just takes away your power and explosiveness that the lats give you at the bottom of the movement.

[@jirayasenseii3942]

Dumbell press with elbows flared to the sides is so much better. It will make your entire shoulder thicker. Barbell press is good for your front delts, but most of us have enough of that... from benching, shoulder work etc.

[@3xtasy777]

Dame good point. This by far my fav exercise.

[@MrMushroomish]

Changed out my sitting DB press for OHP because of this video

[@rockstarsmg3632]

Back in the day this was tested in Olympic weightlifting until 1972. What a shame , please bring back the clean and press

[@DrTopLiftDPT]

rockstar s mg - because people kept leaning back more and more

[@rockstarsmg3632]

@@DrTopLiftDPT but still it was an awsome feat of strength and the solution is simple: you lean back you get a fucking red light

[@camerongormley3318]

@@DrTopLiftDPT but i always feel the same way about the arch on the bench, people are arching more and more, its basically 2 inch ROM for a lot of guys.

[@DrTopLiftDPT]

Cameron Gormley - agree!

[@DrTopLiftDPT]

rockstar s mg - yea i agree. But the guy below mentions the bench arch. Its like the same problem

[@ThePitPony]

If everyone OHP'd from day one,the commonly held belief that shoulders wear out with age would become a myth,i'm going to prove that the press beats benching for longevity of shoulder power & boulder shoulders.Hopefully your massive outreach will get through to younger lifters.

[@chrisstanley9477]

You are the KING of OHP my guy, you've inspired me to cut down on bench and do more OHP

[@ThePitPony]

@@chrisstanley9477You'll be glad you focused on OHP's as opposed to bench presses,when your peers are nursing wrecked rotator cuffs and pulled pecs and your still banging & clanging heavy iron in 30 years time 😉

[@andofitness5073]

OHP is a much more athletic movement than the Laydown press, AKA Bench Press

[@SejeSteen]

@PullupM8 You're literally saying having huge titties is manlier than wide, broad shoulders!?

[@MrSurvivalgecoLP]

Bench is honestly overrated. Especially flat bench. Gives you man titties. I think most gym goers have kind of a pec fetish. Incline does have a place though. Not to mention bench press is a very unnatural exercise, because your shoulders dont move, they stay tucked to the bench, also doesn't have as much real world carry over. Weighted pushups are actually much better IMO. Just place the plates on your upper back and there you go

[@말드래곤]

BTW GOOD PHYSIQUE=/=ATHLETIC

[@puppy8125]

SejeSteen This is my alt account, and you won’t get huge titties from benching unless you’re on drugs, and I never said benching is more manly dumbass. Also, overhead presses don’t work Shoulders much more than benching does. Your side delts don’t get worked with overhead presses unless you’re doing dumbbell or behind the neck presses. Regular military presses don’t work side delts any more then bench presses do, unless you take a wide grip and risk injuries. Nice try though.

[@puppy8125]

SejeSteen your comment got 7 likes while you strawmanned me and told a blatant lie. That shows how stupid people are. Doing 15-20 good sets of bench a week will fully develop front delts for 99.999% of people (unless your MRV is lesser/higher), and strict presses don’t work side delts well at all. Overhead Pressing fucks with your ability to do horizontal presses, and I’m saying horizontal presses are more important because without them you neglect your chest. Without ohp’ing you don’t neglect anything, you get enough front delt work from horizontal presses, enough upper back work from deadlifts & rows, enough tricep work from horizontal presses & direct Tricep Work, and enough core work from squats & deadlifts + any direct core work you do. So why should I be doing vertical presses if they just hinder my ability to hit my MRV on horizontal presses?

[@TemplarX2]

The best thing about military press. Because you don't need to go heavy like bench press, you can actually do this at home without a rack. During lockdown, I did military press, one leg squat with 40 kg and occasionally bicep curls.

[@TheDanimal91]

When people ask me how to help their bench I immediately tell them to start overhead pressing more often. The carry over to bench is awesome. Overhead is one of my favorite exercises

[@julianunyabiz2193]

When people ask me how to help their bench I try to find out what their weakness is instead of telling them random useless garbage. Sure the OHP will help your bench if you weakness is your shoulders or triceps, but what if it's your chest or back, what if it's your lack of ability to stay tight or your leg drive, what if its bar path. If someone asks you for help you shouldn't immediately tell them to do something before you've even had a chance to properly diagnose the problem, that's just plain irresponsible.

[@TheDanimal91]

@@julianunyabiz2193 I bet you're such a badass

[@TheDanimal91]

@@julianunyabiz2193 can I hire you to be my trainer? I mean I bench 390 but clearly you know it all

[@julianunyabiz2193]

@@TheDanimal91 your e-stats are even less impressive than your logic. There are 170 lb college kids benching more. Let me guess you bought one of Larry Wheels programs for $19.99 because he can bench 600. FOH. Also @juliakindoflifts if you really want to play that game. 😚👍 And holy shit bruh, I hope you changed your form since last year, that was rib crackening. I don't think a bounce like that can even be considered under control touch and go. You might bounce 390 but I doubt you bench it.

[@TheDanimal91]

@UC709byB9pX04OkZfjwxkNVw I messaged you on Instagram

[@jordansmith1643]

I'm gonna start including shoulder press in every upper body workout from now on and focus on strengthening the shoulder press over chest pressing higher numbers 😊

[@avmu2407]

Yep love this lift! Thx for the info through 👍

[@filho4437]

I use OHP for shoulder health. Blows my mind people disregard it for the same reasons.

[@SuperDecible]

Doing that today actually (: thanks for the vid!

[@AlexLeonidas]

Let's get it!

[@dudex233]

THANK U SO MUCH!! i do a push, pull, legs routine with rack pull and ohp being the main focus. i got so much gains in the upper back, shoulders and arms.

[@galen367]

Can you talk about your upcoming video(s) with Jeff Nippard?

[@wandererstraining]

Coming back here for some primal motivation to get back on track with the overhead press. Half my family died, and I didn't train with the same fire for the last couple of months. Ate less. Took days off more often. Got weaker. Gotta get that 225 lbs press at some point, goddammit!

[@jesusesparza8984]

Idk about that, my shoulder press went up and no change in bench

[@n00dle_king]

I know this video is from four years ago but FYI in terms of safety it's really easy to pass out grinding a heavy overhead press. I definitely recommend using a rack when available for low rep work.

[@julianunyabiz2193]

I want to do 165 @ 132, rn my max is 135. It's my favorite lift.

[@TheSandieRavage]

Glad I'm not the only one who loves this exercise

[@johngold5772]

I agree, dips + ohp are very good. However i prefer behind the neck variation with grip changing from normal to very wide (klokov style), slow and control and for high reps.

[@ignaciolopez3599]

John Gold yes bro, have you noticed that rear and side delts got better with that press? My shoulders got a more 3D look with BTNP!

[@johngold5772]

@@ignaciolopez3599 Side delts explode with BTNP, rear delts not so much, slightly more if i use very wide grip.

[@ignaciolopez3599]

John Gold it worked for my rear delts better than the front shoulder press which doesn’t target them properly. And obviously you need to add some isolation for max results

[@johngold5772]

@@ignaciolopez3599 For rear delts i use very wide grip strict barbell row with arms flared out, this variation hits rear delts and upper back very well.

[@pretzl9554]

I train athletes and I agree.. 9/10 ppl that start to get issues with impingement are the ones that don’t keep their back tight (scapulae pulled down and back) during the lift.

[@72Dexter72Manley72]

How can you get impingement when the scapula rotates up when you overhead press ?. Now you can injure your back from leaning to far. Rippetoe even talks about this.

[@pretzl9554]

Full Body Joe Because some of the tendons of the rotator cuff run under the acromion process of the scapula, and the subacromial space is limited. Keeping the mid to lower back tight prevents the humerus from impinging those tendons in that space during overhead movements. It’s less of a problem for seasoned lifters who have proper form. I work primarily with high school athletes (beginners).

[@novaheads]

Weighted dips and OHP>BP

[@orthellen4193]

OHP is bad for your shoulders IF you have a winged scapula. Lot of guys, including myself will get injured from this if they have a winged scapula. Mines barely noticeable but it's still there. Important disclaimer

[@kappakd]

Why? Explain please

[@wize7239]

what do you suggest to do then buddy, is there anyway i can do overhead press in safer fashion

[@orthellen4193]

Because the scapula wings, it is not attached securely to the ribcage and your arm is not stable , so pressure falls to the joints since the muscles of the scapula can't glide or stabilize properly. To fix, do lots of pull ups but most importantly strengthen serratus anterior, which can be done with scap push ups, straight arm strength exercises, and Indian push ups

[@orthellen4193]

@@wize7239 I don't think you can do it completely safely, but it might not be too risky if you don't do it often or heavy. Until scapula is fixed at least.

[@wize7239]

@@orthellen4193 thank you !