3 Easy Steps to a Bigger Overhead Press

[@winstonmisha]

My OHP started to improve so much when I started to squeeze my glutes.. never underestimate the power of the butt!

[@WackoKillerDan]

Dat ass

[@sankalp7135]

Boris Grunwald butts are everything

[@fliptop555]

yea me too. also keeping the back tight? i feel like that helps me a lot otherwise it hurts my back.or am i doing this wrong completely?

[@ciarfah]

felipe esquivel a strong brace is always important!

[@deanshafi3697]

Its like the second strongest muscle

[@GIboy1990]

Literally added 20 pounds to my OHP. Listen to this guy. He knows what you're doing

[@larsbreumhansen7516]

Shit, he knows what I am doing? How? ;) Sorry, couldn't resist

[@Anonymous-ld7je]

@@larsbreumhansen7516 Well, you're watching an overhead press video... so he knows you're overhead pressing

[@Malignanttorture]

It's clear you put a lot of effort into your videos. Thanks for all the good work

[@BrianAlsruheOfficial]

Thank you man, it means a lot you would say that!

[@fpalitang]

Watched a lot of OHP tip vids but never before heard any talking about just 1 breath. Learned something new today. Good vid.

[@BrianAlsruheOfficial]

It will change your world!

[@Azzurri846]

Thanks for this mate, I finally managed body weight ohp.

[@csib93]

I cannot tell you how much breathing at the top of the movement helped me complete my 5's. Thank you so much for this tip!

[@BrianAlsruheOfficial]

Hopefully this answers some of your questions

[@daugustine7211]

gr8 vid ty been working on my OHP, in the most I do most of the things u said but push my head out the window. lol nice explanation

[@BrianAlsruheOfficial]

+D Augustine Hahaha thanks man!

[@BrianAlsruheOfficial]

Sure brother!

[@BrianAlsruheOfficial]

It is amazing how well it works!

[@jrironfitness9014]

Brian Alsruhe hey so I'm 15 and I've followed your cues it makes the lift a lot easier but how do I progress pass 30 on each side I just can't seem to get past that. Thanks and keep making amazing content.:)

[@spaceghost7807]

Brian, I did these things and my press has shot up dramatically! I'm able to get gainz again! I was stuck at 95 for months. I saw this vid, breathed and braced like you said. It took two weeks to get to 115. Bless you. I feel like I'll soon be at 135!

[@bmstylee]

missed one part. don't smack yourself in the chin on the way down. did that yesterday and it was not only embarrassing but it didn't feel good.

[@BrianAlsruheOfficial]

Hahaha yep...chins are sometimes a casualty!

[@MagnusElgursson]

Hey man! Breathing and bracing before unracking, and rebreathing at the top rather than the bottom did wonders for my 1RM and getting more reps out! Thanks for this!

[@BrianAlsruheOfficial]

That is so awesome man! I am so happy it helped!

[@RareRiddemz]

Brian, I can't thank you enough for these tip videos about the big 4 lifts! The queues you've provided in this video have helped me add 30lbs to my OHP in less than a month. What used to feel incredibly heavy, even when unracking, now feels light as air, and it presses explosively! Supporting my arms against my lats, squeezing my glutes, and when to re-brace with air has been the key elements for me. You are a legend!

[@BamboolessPanda]

I watch this video every time I'm going to be attempting an OHP PR, great video. Squeezing the bar made all the difference in the world

[@user-wj6mz4jr2q]

the 3 steps walk back (for squat and press), pressing the bar on the ascent of the squat flaring out the lats in the press (i have been pressing for several months but i never knew it until i watched this video!!) WORKED TREMENDOUSLY for my squat and press today!!!! thank you so much '

[@sum1388]

best ohp tutorial on KZbin

[@meowlover1142]

Brian is god sent....i avoided so many injuries from watching your stuff

[@WeebKilla95]

This video helped me PR my overhead and Press with no pain. The lat and tricep tip was awesome, cheers Brian!

[@islanderATP]

Thanks coach! Shoulder Injury sidelined my OHP for 4 years now; I preferred behind the neck. but after that joint went//carrying groceries hurt. Recently rowing eased pain and helped mobility and I been trying to do OHP and failed with bar. I saw your vid..tried cues and hit 88lbs. It was not as pretty, but no pain!. SO glad I can do overhead work again. Much thanks for your knowledge..it works. Now I can begin fun part of building my overhead strength back up after 4 years of disability

[@Dyldayas24]

I went from 60kg to 70kg in a month just by doing pushdowns after every upper body day, triceps are extremely underrated when it comes to strength training

[@hodornador6085]

Wow really? I make my triceps and weighted dips much stronger in a few months and my ohp went from 65kg to 65kg xD

[@vegangains3962]

Hodor Nador technique issue 100%

[@patrickmarshall9426]

This is going to be super helpful. OHP is by far my weakest lift and I cannot wait to implement some extra cues and build. Thanks so much for your help! Cannot wait for more from you.

[@BrianAlsruheOfficial]

Sure thing Patrick! I am really glad you found it helpful!

[@Worrick]

Man wish i had found that yesterday for shoulders day. Awesome video, i have most of the queues down, but having the complete toolbox down ,really opens up the capabilities. Stay safe man

[@BrianAlsruheOfficial]

Thank so much brother, i am really glad you found it helpful!

[@gvaldes2]

Awesome instructional video! Really like you implemented the voice over for this particular video. Keep uploading the vids, they're getting a lot better.

[@BrianAlsruheOfficial]

+Gabriel Valdes Thanks man, I really appreciate that!

[@christopherbaldock1677]

For some damn reason, cleaning the weight up from the ground feels way more stronger and more comfortable than taking it from a rack. Any idea why this might be Brian?

[@BrianAlsruheOfficial]

I feel like that sometimes too. When I am taking it out of the rack it is to work on my front rack positioning. And i think your body is just letting off the breaks a little bit because you just ripped the bar off the ground to your shoulders so it says to itself, "it's ok, we can handle this" instead of getting that shock when you first take a heavy bar out of the rack

[@christopherbaldock1677]

That actually makes a whole load of sense, I'm gonna work more on my rack positioning for ohp and hopefully it's get stronger. Cheers again Brian!

[@BrianAlsruheOfficial]

Sure thing brother!

[@tommyboyfitness]

This was the best info on this exercise that I’ve ever seen. Easy to understand for a beginner.

[@wiganwarrior25]

Awesome tips. My squat numbers have been moving up nicely since I have focused on bracing but I have struggled on overhead press recently to get it above bodyweight. I will definitely try these out this week!

[@BrianAlsruheOfficial]

+Mark T That is great man, give these are try and see how they work for you

[@phantomkreepers]

awesome advice, i was starting to hit a plateau on my OH press but after i tryed to hold my breath and FLEX MY BUTT, which seriously helped me, it was a whole new world. THX Brian

[@BrianAlsruheOfficial]

That is so awesome and I am so glad it helped!

[@john-carlosynostroza]

I always take off my ball cap when I'm doing overhead press. Looks like you do this well and I have good body movement but I like that extra little bit of room. Anyway, this was a dope video. I kind of started watching you slowly here on KZbin but now I'm hooked. Solid and I like that your ego is intact but you don't throw it around like a lot of idiots on KZbin. Great job.

[@JAMIE_ATKINS]

I found something useful that I haven't heard addressed before. This is why I watch your videos. Thanks so much for taking the time!

[@gabrielpontes3870]

This guy is great on info and technique and doesnt curse like a lot of strongmen do.Definitely the Charles Glass of strongman/powerlifting.Looking forward to more

[@boxerfencer]

Simply the best howto I've come across anywhere!

[@AllardMarco]

These tips sound really smart. I will definitely try those tonight, thanks!

[@BrianAlsruheOfficial]

Thanks man, i really hope they help you out!

[@eoghaillful]

Awesome video man, very informative. Never heard that tip with the breathing so thanks for that, will definitely try it out as my OHP has been lagging lately.

[@BrianAlsruheOfficial]

+eoghaillful If you take anything away from this video, definitely focus on the breathing for your 1RM and when you are going for as many reps as possible. It is a game changer!

[@eoghaillful]

+Brian Alsruhe Yea I've never been told to breathe in during set up and keep that same breath as long as possible. Also to breathe in at the top of the press when you need it, very unique tips that's why I'm really digging this channel. Keep it up!

[@BrianAlsruheOfficial]

+eoghaillful Thanks brother!

[@groovyhat9282]

Thanks for this video, my OHP has been stalled for months. Never heard of that breathing trick before, excited to try it out on press day!

[@BrianAlsruheOfficial]

It will definitely help man!

[@dirkplankchest1796]

Great vid. I've really come back strong after a shoulder injury with the help of your pressing vids. Thanks alot.

[@tangoxrayniner5659]

So basically one breath per rep, keep it in like the squat till your up and all the way locked? Then breath while locked out up. Got it. Will try today, failed my 135lb 5x5 last week. So hopefully these tips help me! Thanks alot brian, as always great content!

[@BrianAlsruheOfficial]

Sure thing brother and yep, I get one breath per heavy front squat. if they are lighter I may get 2-3 reps out of that first breath

[@tangoxrayniner5659]

You mean OHP not front squat? Orrrr you talking front squat to?? I confuddlated.

[@BrianAlsruheOfficial]

Sorry man, I breathe like that on every exercise. Get as many reps as I am comfortable with on my first breathe, then rebreathe at lockout and go for more

[@tangoxrayniner5659]

Gotcha. Will try to follow that. I usually do when Im doing OHP, Rows, Bench. Squats though when Im going heavy (hahah 260lbs is heavy for me) I have to breath every rep.

[@BrianAlsruheOfficial]

I think breathing every rep is fine but it definitely may make you a little light headed so be careful brother!

[@ToraJutsu01]

I used to use a false grip, got me right up to a BW press, but I gotta say I watched a vid on Barbell Logic that showed me a way to grip simply by turning the hands slightly and it made a world of difference being able to grip properly. False is ok, but it’s noticeably less stable. Worth making the adjustment.

[@landi2244]

Hey man. I respect your ability and knowledge and kindness. You deserve 5 million subscribers.

[@philda-cruz7660]

love your videos just discovered them yesterday, have been strength training for about 5 yrs made good gains. I like your stuff on farmer's walks etc

[@danielw1765]

Awesome video!Thanks a lot，it's really helpful to my over head press.I am executing 5*5 program.When pressing，I breath with bar down，that I feel hard to breath.Your tips are really helpful.

[@stevebendersky2056]

great video much better than other youtubers. sums up all the tips I wanted to know. I will watch it again before my next overhead press workout..

[@BrianAlsruheOfficial]

Thanks for saying so Steve, i really appreciate it!

[@kingsapau]

I started watching your vids thanks to Alan. As usual, solid info and tips with that UPLIFTING (pun intended) tone, Brian. You deserve more subs and views!

[@BrianAlsruheOfficial]

Thanks man, hopefully those numbers continue to grow!

[@harrykumar9458]

Thanks a lot for these tips Ive always struggled with OHP

[@MoreClawsomeCo]

I saw your shorts had the Gracie jiu jitsu logo... AWESOME!!

[@Hay-tn6hz]

Awesome content as usual. I'm OHP tomorrow. Thanks Brian.

[@ckennedy1973]

OHP is my weakest lift. Brian breaks it down to the basics. Respect

[@mohammedahmad6975]

Tried your tips out In the gym today, and they helped me get throught my ohp plateau. Keep up the good Work, love your Channel :)

[@dby999]

Hey Brian, I know you're probably not going to read this, but when I did overhead press yesterday I did a +1 amrap. First try I couldn't even lift the bar up two inches, then I did step 2 of taking a huge breath before the lift and then I busted out two reps!

[@bruninie]

You are the best! Did lot of these qeueus already, but the bracing part was different. Ready to try new stuff.

[@BrianAlsruheOfficial]

+TheWise Owl Thanks brother, a lot of them are very basic but I thought I'd include them because some people may not know them. The bracing will definitely help you out!

[@robdavol4956]

Great video! Right to the point without over explaining. Thanks!

[@amirkazemi2517]

love the gracie shorts!

[@MickieLifty]

Thanks Brian. You got my strict press to 225 in 2020 with your advice. BW 190.

[@MHM452]

This helped a lot. Performing as many reps with the first breath made the weight feel much lighter. Thank you Boss (y)

[@nrgfreddie]

God day sir! I know you're pummeled with questions all the time and I do enjoy all the great stuff you're putting out there, both videos and your log. So I will only ask if you've thought about ever making videos about strongman? Atlas stone lifts and Yoke walking for example. And i do hope your foot holds up for the upcoming competition. Best of luck on your endeavours!

[@BrianAlsruheOfficial]

Thank you very much for the kind words! And yes, i plan on doing a ton of videos about the strongman lifts since they are what my passion is. Right now I am trying to put out videos that appeal to a broader audience, but a "how to" on Atlas Stones is already in the works and should be uploaded very soon. Thanks for the support!

[@cockywatchman1976]

Really great info. Keep coming back to your tutorials. Nice one big cheese

[@LL-kp8jm]

Awesome material! Im surprised i just stumbled across this site now

[@BrianAlsruheOfficial]

I am just glad you found it man! Thanks for checking it out!

[@sourabhsuman3898]

Helped me out a lot. Thanks for the tips man!!

[@13ninjakill]

Brian's so chill in this video compared to 2018. Still great video

[@kicknitwithflaig5407]

GREAT VIDEO! Thank you! I will use in my training. I stream all my workouts!

[@mikemoore2791]

Love the OHP as I am a huge fan of BigZ and he's the best presser in the world, with a record of 228. Thnx for these tips. I will use them. Looking to better my 60kg for 3.

[@BrianAlsruheOfficial]

That is awesome Michael, i hope this video will be helpful to you!

[@keith3066]

Awesome video Brian. Like a lot of others I came here from Alans channel. Your videos have been a great help. I was wondering if you had any advice for someone who can't seem to increase their military press pass 105- 125 lbs. For the last two years I've been stuck between those numbers while all of my other lifts have gone up. I record every set so I can make sure my form is correct, I've been bracing, and doing everything else you and Alan suggest but I just can't seem to get past 125lbs. Any thoughts / suggestions would be greatly appreciated.

[@BrianAlsruheOfficial]

I would start learning how to use leg drive and stay away from strict military for a while. Learning to stabilize bigger weights overhead and building up your tricep strength (because you can do more with leg drive) will help out a lot. I hope that points you in the right direction my friend!

[@keith3066]

+Brian Alsruhe awesome thanks for the advice. Would you recommend a split jerk over a push press? Or does it not matter as long as I'm getting more weight over head?

[@BrianAlsruheOfficial]

For right now, i'd just work on whatever you are most comfortable with. Both will help drive up your strict numbers

[@keith3066]

+Brian Alsruhe sounds good! Thanks again for the advice. Keep up the great work. Your content is extremely helpful.

[@BrianAlsruheOfficial]

Thanks keith! I appreciate that!

[@carntspell]

very well explained - especially holding the breath until end of movement. Good onya!

[@richardhalford68]

1. Grip width - not too wide, directly outside you shoulders 2. Squeeze the bar as hard as possible, and get the bar in the heel of your hand - elbows under or in front 3. Set your lats 4. Deep breath - hold it - if you need another, breathe out at the top of the rep 5. 3 steps out of the rack 6. Slightly staggered stance if you prefer 7. Flex your butt - hard 8. Move the body around your bar (get it up asap)bar around your 9. Imagine a Y - up and out 10. Get your head through the window asap 11. Remember - breathe at the top! Cheat sheet link doesn't work at the mo. The above is my interpretation - yours may vary!

[@richardhalford68]

P.s. Should have started with “Thank you Brian” as these tips have really helped me. Nice one.

[@wordhue]

i usually forget to brace and run out of breath will focus on these tips next workout, thanks

[@cyunes]

Great tips Brian!!! What can you do when you get stucked in the OHP and you are doing a linear progression like SS or SL. Is it viable to do some sort of Texas Method just for the OHP?

[@BrianAlsruheOfficial]

I have honestly seen the best gains in the OHP from conjugate with back off sets. I think you can train it just like any other major lift (like Texas Method, 5/3/1, cube, etc...but, like I said I have seen the results from conjugate

[@cyunes]

Thanks for such a quick answer!!!!

[@BrianAlsruheOfficial]

Sure thing brother!

[@ashrafabdoolcader]

wanted to know about bending bar pulling bar apart etc external rotation on shoulder press

[@nonachyourbusiness1164]

Why am I finding your stuff this late in my training? Stuff's gold

[@davidmotorku7255]

hello, please help. So you squeeze your shoulderblades together or you do not? thank you

[@j.venzor6216]

Thanks! Going to try that the breath thing tonight.

[@Dr_Bille]

Definitely some info in here I never heard before, thank you

[@TiberiusStorm]

Old Rippetoe suggest taking a narrower grip right where the knurling starts. Even for people who are bigger.

[@ooooa9046]

I’ve been training belt less. I prefer to only go as far as I can go with my own natural ability to stabilize my core. Although, sometimes I’m torn, and wonder if I’m limiting myself, and if I do begin to use a belt, at what weight should I start using it?

[@NimW]

When going for many reps (over 5) I find cluster breathing really helps.

[@TheKudos75]

once again great video thanks for your intuition

[@ivanmileta1886]

This dude can overhead press more than I can deadlift. God damn dude ur a beast.

[@arnoldprathap]

great video brain. always loved the contest. please keep it coming

[@BrianAlsruheOfficial]

Thanks so much man!

[@Muffinfist]

I literally passed out today at the gym doing OHP for multiple reps on one breath. Third set of 135x5, went down right after the second rep. Fortunately, I had time to rack the weight first (the safety pins were set, too), but I did bang up my shins on the metal platform on my way down. Any ideas what I could've done wrong? I was properly hydrated/fed so I'm confident it's a breathing issue. I just somehow vagal'd myself out. Also worth mentioning that I never felt out of breath during the reps.

[@DJbishop666]

I like to see this done properly without any jerks well done

[@tjsho417]

Hey Brian, love the vids, this was awesomely helpful, thanks! I've been doing strict press for a few months now, and recently started doing strict axle presses as well. But the weight I can push on an axle is considerably lower than that on the Olympic barbell. Is this normal, and how do I close the gap between the two? Thanks again for the videos. Cheers!

[@BrianAlsruheOfficial]

Thank man and I think the discrepancy in the two is completely normal. The fact that the axle is so much larger in diameter means that you need to push it further out in front of your face. Every inch that you are out of the groove and off the middle of your foot will lower your numbers. Most people will bring their axle numbers up pretty quickly just from time spent using it. But don't neglect squeezing it like it owes you money. that alone should help bring the number up a little bit

[@JoshuaKevinPerry]

This shit works, I was struggling at strict 115, less than a month later, 145 is lightweight.

[@majungasaurusaaaa]

I can never consistently do the rack walk out and get my stance right every time. Now I just prefer cleaning from the floor.

[@Andratos95]

One question... how do you have your scapulae at the start? Protracted or retracted? Do they stay the same all the way through the movement?

[@jahadalibey]

Super awesome. Thanks for the information!!

[@fenix83066]

i have one question..everytime i unrack the bar while overhead pressing,if i dont take a couple of breaths i always black out or at least become light headed...(nothing too serious,but if the weight becomes heavy enough i do black out for a sec or two)any tips would be awesome,thank you

[@BrianAlsruheOfficial]

Flex you butt to engage the posterior chain. It takes some of the pressure off and helps when people start backing out on front squats or overhead presses. Hope that helps man!

[@Mitchfoxed]

One question; I have quite long arms so when I set up this way (Arms perpendicular to the bar, elbows underneath, lats flared..) the bar is sitting pretty much at chin/mouth level. Is this too high a starting point for full ROM...? Great video by the way, Brian. Loving this channel.

[@Jam2pou2000]

Hey Brian...how do I stabilise more? Legs shake a lot when I OHP and I feel like the weight is going to fall backwards.

[@charlesmartin7347]

That breath tip . AWESOME ✌️

[@jonnywills1]

I have to brrathe at the top after every rep or else i pass out lol. The first rep is always the hardest to keep myself from blacking out

[@Enmanuel_V6]

Thanks Brian very Jam packed vid👌🏽💪🏽

[@TheBikerbod]

Thanks for your instruction. Great vid

[@BrianAlsruheOfficial]

Thanks brother!

[@emmanuelibus]

whats your take on starting strength's press technique? i don't really like the hips forward/bounce technique they recommend. i've stalled at 110lbs using 5/3/1. any suggestions besides deloading and scaling back? which i still have to do to progress... =( i dont like scaling back.

[@formerevolutionist]

This is great info, but I have to clean the bar from the floor. My gym doesn't have a way for me to rack the bar at about shoulder height. Because of my long, ape-like arms, the barbell always hits the top of the power rack. Also, I have to use smaller weights because the bigger ones hit the low ceiling.

[@Hay-tn6hz]

formerevolutionist Dude, you've got to find a new gym. A rack is a MUST.

[@formerevolutionist]

I'll be moving soon, so I'll have to find a new gym. Besides, even if I weren't, I'd still keep going to that gym for a while. It's cheap and the owner is a decent guy. However, the OHP problems do irritate me.

[@derdom6278]

Brian, i love your work, please keep it up! Quick question: what shoes do you think are best for the OHP?

[@3300flavio]

Thanks Brian

[@graafmde]

Seen this video today, instantly game me 10 pounds extra i could lift! Thanks a lot!! Seems that the bracing made a huge difference!

[@icy-spoon85]

Someone help me out! The OHP is my weakest lift and I'm always trying to work on my form, but I'm having an issue every time I try to do it. Just after each rep when I lower the bar down to the starting position I have a troubling popping sensation in my right forearm - about where the tendon of my brachiradialis is (about 1/3 of the way up my forearm from my wrist on the inside), but I could be wrong. (I also get a similar/same feeling with close-grip lat pulldown). I mentioned it to my doctor and predictably they told me to lift lighter or try a different exercise so I thought I would write here in case there is some advice.

[@harpindawg7456]

Good advice, but just one additional tip from an old Olympic lifter: If you aren't already, contract your quads as hard as you can while squeezing the glutes.

[@jackcarter6629]

Omar sent me along to your channel. It's time for you to have another subscriber.

[@BrianAlsruheOfficial]

Thank you so much brother!

[@nidhogg7548]

hey man, thanks for the content. could you give me some tips for conditioning?

[@BrianAlsruheOfficial]

Sure man, but I have made a few videos already on that topic. Just search on my page

[@nidhogg7548]

Brian Alsruhe i'll search them, thank you!!

[@BrianAlsruheOfficial]

Sure thing brother! I hope they help!

[@bIuefIavor]

Newb here, what do you mean in Step 1 by putting triceps on top of the lats in the set up. Thanks.

[@zl2848]

Great video , thank you

[@jashonevans3284]

Do you do specific delt training lateral head rear delts or just strongman based presses?