Build Bigger Shoulders With Perfect Training Technique (The Overhead Press)

In this video we're looking at proper technique on the overhead barbell press. Get my Shoulder Hypertrophy Program 50% off ($9.99)
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SOURCES:
Scientific Reference:
‣www.researchgate.net/publicat...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

It's tuesday!! Timestamps below as usual. Enjoy! Anatomy and muscle actions: 0:17 Why is the OHP good? (What is not so good) 0:41 How heavy to go? 1:51 Set up the press: 2:02 Executing the press: 2:35 Dumbbell Presses 4:47 Common Errors 5:22

[@Emi-zd9oz]

I love everything you do!

[@MohammadQureshi]

awesome, been looking forward to an OHP! I was getting a bit of shoulder pain so I switched to standing DB press but will definitely get back into these

[@dineshr8509]

thank you soo much,we would like more techniques.

[@HaploPrime]

Can you still do this if you have poor shoulder mobility and bad posture? Anterior pelvic tilt.

[@d.c.2775]

Jeff Nippard thanks Jeff. I’ll give it a try. For some reason OHP has always felt both unnatural and uncomfortable for me.

[@Boney4000]

"...progressive overload, not progressive decreases in range of motion". That was poetry. Beautifully said...

[@ZenTheMC]

I'm guilty :( Sometimes you get so caught up in overloading weekly or bi-weekly that you sacrifice some technique. Amazingly said though, you're right.

[@sergiotl7378]

@@ZenTheMC One thing is sacrificing some technique when you go very heavy or in the last reps (for instance, leaning back in the begining of the lift); another thing is deliberately shortening the rom, like many people do. Or doing some kind of push press, like almost everyone does.

[@xxtravisxxify]

Exactly..!

[@iwantlee9510]

Shut up

[@XRP212]

Lol wtf are you on about

[@sudaisfaisal8733]

Jeff the type of guy to divide his groceries equally into two bags to prevent muscular imbalances.

[@lucianox49]

No that's cavaliere

[@jaredgberger8411]

Dont we all?

[@dominance3204]

lmao. always.

[@torstengartenberg4906]

Yeah, Jeff Cavaliere

[@johnwig285]

Wrong jeff lmao

[@Whispayt]

love how the headphones and backwards cap go on for the 'poor form' demonstrations

[@SafMan89]

Don't forget going shirtless too

[@patrickyudkin5222]

Lunatis ik gym bro mode it’s hilarious 😂

[@hermespino9985]

Best part of the video

[@blountman747]

Lol

[@Blafard666]

*cough*castleberry*cough*

[@EthanChlebowski]

Absolutely loving this series. I thought my form was already good on most of these lifts, but I’m making tons of improvements from these videos!

[@samegoat8133]

Love your vids man

[@TheCharlesChicken]

Literally was just watching ur shit before this vidio wtf

[@CAD_Creator]

Pickles onions doubled my lifts

[@mildhotpeppers]

Bro, you know how to COOK

[@valtersanches3124]

Applied science gods

[@nickantonacci488]

As an Exercise Science student, these videos are perfect for applying the info we learn in anatomy classes to actual exercise! You’re the man Jeff.

[@QuiescentCookie]

Easily the best explanation of the movement I've ever seen. No vaguries as in most form videos. Please use this format for all technique Tuesday vids.

[@AnabolicAliens]

OHP is one of my favorite exercises. Jeff, been binge watching your Technique Tuesday vids. The series is awesome, great work man 🙌🏻

[@darylrussell7959]

Yeah cause ur a beast at it lol

[@forgetty8422]

Do you keep the shoulder blades back when doing OHP?

[@imsentinelprime9279]

@@forgetty8422 no just squeeze yoir glutes and tighten your abs and your good

[@ChocolateJesus97]

“Perfectly balanced as all things should be...” - Thanos/Jeff Nippard

[@Andrei-rp3dz]

/Jeff Cavaliere

[@balwaann]

*Thanos Nippard?*

[@azamatiz]

Hell of a series Jeff... Tremendously useful for novices and avid gym goers alike. Also gotta be said, it's great to see you become as big as you have. Consistent solid advice, great video quality (that's only getting better), and a vested interest in improving those who follow him. Cheers for everything man!

[@gcg8187]

Man get off his dick he already has a girlfriend

[@24CRED24]

This was a great breakdown. I love how analytical it is and your use of the science behind your breakdown of movements.

[@aleidaortiz]

I love technique tuesdays! It is probably my favorite thing I have watched that you've done. I am always interested in looking for ways to improve my front so this is incredibly helpful. Thanks!

[@rokenyun]

Been following u since 2&1/2 year ..ur progress since then keeps me motivated .. great work Jeff., Keep motivating have a good ,healthy year ahead

[@sydpao2224]

Holy cow. Thanks a lot Jeff, this helped me a lot today. I’m doing strong lifts 5x5, and it has this OHP.

[@fitnessbasicsuk]

There's a large amount of focus & consciousness in this move, the best video i've watched in corrective technique, well done seriously!

[@ronaldolivier3518]

I don't think the internet appreciates you enough. I can't tell you how many people I've followed on social media to get proper insights into the ideal form for exercise performance, and your video above is light years ahead of the rest. I haven't looked at the other stuff yet, but just based on this one single video, I immediately subscribed to your channel. Thanks, Jeff.

[@stephanieecheverry2964]

Always impressed with your knowledge & overall amazing high quality content! 🙏🏽🙌🏼

Your content is GOLD

[@rabbittrance]

really loving these videos! actually look forward to them every week, even though i feel i know how to do most exercises i always learn a thing or fifty three

[@gxex1]

Thanks for taking the time to research deeply, understand how to maximize efficiency and give us the knowledge for free. I can't even imagine the work and experience it takes to make these vids. Thanks man!

[@straightgains6239]

Thanks for uploading always ready and waiting for your tuesday upload bro, keep it up! Great video again as usual! Am making tremendous gains thanks to you and am covering the progress! Cant thank you enough. Great day to everyone. Peace

[@iamryanlittle]

Gonna be using this technique during my next shoulder workout. And, as stated before, I'm honored to have my music as the intro of your video 🙏🏿

[@jlethic5938]

You make great music my guy!

[@The007arb]

You should be verified my dude! Love your beats

[@Ak-qn9qc]

Damnn bruh this was straight up fire 🔥

[@themaincrunch8773]

Ryan Little Wow! Great beats! 👍 I would definitely like to use some in my next video if that's okay with you? Of course I'll give you a shout out. If not, still keep up the good work shit sounds nice 👌 🔥

[@AdamPDM]

If you go on his channel, in the description of his video "USE THIS SONG IN YOUR KZbin/SOCIAL MEDIA VIDEO! Just make sure that you credit and tag my name and song name in the description/caption, along with my KZbin/SoundCloud links." @@themaincrunch8773

[@MWR3]

Very nice, I think this is the best video I've seen on the overhead press so far. Clearly demonstrating the movement with view from front and side - really nicely made!! Thank you!

[@ashley23taylor]

Awesome video. Loving this series! I started your shoulder program this week and am loving it

[@ForeverLifeandFitnessofficial]

Seriously, Jeff is the man! I love this series so much. I feel inspired to use my knowledge from physiotherapy to make videos like this! Thanks for the inspiration Jeff!

[@shaunLEON85]

Thats awesome bro! Looking forward to seeing your content!

[@seanthompson6618]

@@shaunLEON85 makes two of us!

[@TejasTeaches]

You didn't give us the most important timestamps that is Bro Jeff lifting Check him out at 5:27 5:53

[@funmomiji]

XD XD

[@RowanMotions]

Honestly so funny 😂

[@scottwilly86]

Thought it was a dig on Brad Castleberry lol

[@hermespino9985]

You the man!!!

[@11Astonmartin]

Its Jeff Castelberry

[@micahrichmond6469]

This Chanel is so amazing because he really helps u understand what ur doing and why rather then just telling you what u should do. Thank you so much!

[@kayemonk9712]

This was so insightful. Thank you for explaining slowly and providing a scientific study. This helped so much.

[@thejohnray88]

Hi Jeff. Great series! I've been learning a lot about proper form. Would like to know your thoughts on OHP feet placement (parallel vs one foot forward and the other at the back). Thanks man!

[@ucNguyen-io2zf]

I follow 2 Jeffs now. Cavaliere and Nippard.

[@indielover85]

I think everyone needs a Jeff at the gym to make sure you are doing it right

[@debeunhazen7632]

"mY NaMe iS JeFf" :D

[@jeffhancott7352]

Đức Nguyễn same here

[@anthonyurso9366]

Same here but think he fucked up with using fake weights

[@ucNguyen-io2zf]

@@anthonyurso9366 prop weights are for the vids. Taking shots for lifting is not easy if used real weights continuously. I have no doubt in his knowledge, didn't care if he used fake weights for shots. His knowledge is on point

[@thestronglifeclub]

Really enjoying the series Jeff, As a gym owner its great to get back to the main movements and strip them down particularly when working with new clients. Thanks again buddy John The Strong Life Club

[@rebeccab817]

I really love your's and Stephanie's videos, especially on form and technique. Very informative and I like that you include research. It's helped me correct some of my bad form.

[@JackieHakalaJackson]

As someone with hypermobility, this is one of the toughest exercises to do without hurting my joints. It's so easy to really overextend my elbows at the lockout, yet stopping just shy of that easily results in half-repping

[@maxwilson3530]

I have hyper mobility too - the thing that helped me was a closer grip. You’ll have to lower the weight though

[@amaani5150]

what about shrugging near/at lock out, I heard that is good for shoulder health? On a side note, I do appreciate this series, thanks for making it.

[@princesspuneta]

Jeff, I stumbled across your channel a few days ago and I feel like I struck gold. Dude, you do know what you're talking about and I like your calm easy-going demeanor. I also started following you on Instagram, and I definitely want to try out your pre-workout supplements. Thanks for all the great info, man! Cheers!

[@WillhelmSkream]

Been looking for a good OHP tutorial. Going to keep these tips in mind when I do it next. Thanks mate!

[@ThePupplez]

I’m just getting back into my routine and your techniques and cues are helping me feel much more confident overall. Big up brudda Jeff

[@legitman248]

OHP is such an underrated exercise... specially when many do it wrong.

[@overlord6815]

This thread. What happened lmao

[@patrickbateman4541]

@@krwblue thats just motivation for him. He is an ex anorexic

[@andrewfluharty4435]

@@overlord6815 idek

[@LOL-mm1ii]

Stop messing with the kid guys, he’s still going to have his growth spurt

[@tommyleetrump2412]

@krwblue you made me laugh so hard haha

[@schmolly3]

Thanks Jeff. I've added this in to my workout post lockdown here in the UK and struggle with the form, I definitely overload the bar and need to drop it right down!

[@MarkusJunnikkala]

One of my favourite movements. Nothing like lifting a bar overhead, gives you a good feeling of resistance and activation. Really humbling too as increasing overhead strength takes time and effort.

[@abhinand1000]

Jeff the kind of guy to constantly switch the hand he writes with to avoid muscle imbalances.

[@JJYoung]

It’s not Tuesday until Jeff uploads the Technique Tuesday video 👀

[@reecewright3468]

I've been struggling with pain in my left shoulder for almost a year now (Feels like side felt) which I've been trying to figure out by myself, Ive finally had enough as it's really hindered all my pressing movements. Found this video and realised all my cues for the OHP are wrong, not been keeping my glutes activated, not bringing the bar all the way down and even having my grip to far out, currently doing everything by your word and it's the first time I've pressed without pain and that's only with the bar 😂 THANK YOU!

[@thorthehuntsman2382]

Hey Jeff love the videos. I appreciate how you tie in the science so it’s more evidence-based. I know you have a lot of videos so I don’t know if I missed it but I would love to see a video about stretching. You don’t appear to have issues with range of motion as bulky as you are but I know it’s something many bodybuilders struggle with. Would love to see more about it. Keep up the good work.

[@ibrahimtastekin275]

I'd love to see a video on the Upright Row as there is a lot of confusion on how to safely perform it out there.

[@TitusXfit]

I love these vids Jeff! Its like going to college but.... faster and free 😂💪

[@ryanjohnsonhunt]

Another great video Jeff, not only great advice but excellent production quality too. Thanks so much

[@scorpleeon]

Working (slowly as admonished) my way back up in the good ol ohp after effing up my shoulders 2yrs ago. Good reminders for next sesh. Tks bruh.

[@Sub7Fitness]

The OHP is a great exercise, one of my absolute favorite lifts. It is super interesting that standing while doing it leads to better activation of the medial head of the delt. Great vid as always, keep it up Jeff!

[@bujarmurati3004]

I bet that in studies comparing seated and standing press, the seated group leaned against a back support (as you see most people do it), making it more of a high incline press, with shorter ROM

[@Sub7Fitness]

Bujar Murati I’m sure you are right. That way they could do similar loads

[@Hephaestion96]

The medial head isn’t the focus though, you want to target the full deltoid muscle group and for that a slightly inclined dumbbell press has shown greatest muscle activation. Still, the differences are small enough that it doesn’t matter much.

[@metallic4888]

When your teacher tells you to add a comment on your peers essay, and you leave this comment

[@Nohandlepimp]

The behind the neck press always feels like it hits all three heads really well for me, might even be the better alternative if you can do it

[@toddmarion2871]

I love this, I just maxed out 135lbs on the OHP earlier weighing at 145lbs, very informative, will save this 🤘

[@manuelavanzini9358]

Your videos are getting better and better, keep It up Jeff💪. Thank you for your support

[@barelyfree9427]

Just did these the first time today, I have room for improvement with technique and setup for sure. Good video, thanks.

[@bourbongod7889]

YOU DIDN’T FINISH WITH FACE-PULLS, JEFF. CAN WE GET THE OTHER JEFF IN HERE? Jokes aside, i love your videos, thank you for studying and not being a 3-weeks diploma-and-money-hungry-student. Cheers, ~Dante

[@markbernal6261]

Lmao. That spot-on representation of your typical gym bro with the dog tags, no shirt, stupid hat, and half reps. Good job.

[@TMWilson71]

Partials or Xreps , are a tool , if used properly can yield massive gains due to TuT(time under tension) you’re the “typical” uneducated regurgitating idiot that has no place in a bodybuilder conversation..... remain inaudible, please.

[@benbruen7557]

@@TMWilson71 yes, but your pretentious dumbass failed to see this is a perfect form video on how to complete the OHP with perfect form and full range of motion.

[@nicolairoed6519]

You do the hands down the best content on youtube, love the program and the results i gain, keep it up!

[@LXRD-SUPREME-]

Wow this video is excellent, precise and to the point. Man your a body building , Professor, well spoken, articulate , very insightful and informative. Man you are a fitness Genius 💪

[@Loafz]

jeff the type of guy to put both of his hands up in class to prevent muscle imbalances

[@Eduardo-dg2vk]

5:28 Gym Bro Mode ACTIVATED

[@fawkesandhound]

Video is 4 years old but I still find these super useful and the production holds up even after several years.

[@alcazar123456]

Nice, clear and concise. Never hurts to review the simple exercises and polish your form. Subscribed.

[@prematurebirth]

The ‘Suïcide grip’ seems like the perfect grip for Skull Crushers.

[@JesseGilbride]

Hey Jeff, I get a bit confused when it comes to where in the lift to take a breath. Makes sense to use valsalva for each rep, however I've been told (and can agree) that a bigger breath can be had at the top of the movement than at the starting position. Thoughts on this?

[@josiahlikestodance]

Genuinely can not wait for the next episodes. Love this series.

[@alexanderbangsgaard]

Technique Tuesday is a great idea and your execution of it is amazing, Jeff.

[@tomral7294]

Love how he is chilling in the exact same position in his videos 😆

[@missandeisass4671]

5:27 haha love that brad castleberry impersonation.

[@mrtoodamngoodtoyou]

Love your videos, man. I'm the fitness manager for my fire dept, and I use these all the time for teaching the guys how to lift properly.

[@yeahnobodycares]

I absolutely love this new series. Awesome job Jeff!

[@thegreatballplayer1]

Also, This guy is more of a perfectionist than athleanx damn

[@Emi-zd9oz]

Notification Squad!

[@manicmandownup]

This is an extremely impressive video. The Information, editing and graphics. Well done...

[@chuzvalladares7555]

Glad to see your youtube channel keeps growing!

[@jesuslozano9535]

I love his demonstrations of the errors, where he transforms into his gymbro persona with the beats headphones. That little chest flex he does makes me laugh every time.

[@calebhuang2429]

Sure the ohp might be a front delt dominant movement but it put width and size on my shoulders overall, that lateral raises cant replicate.

[@IknowImNotCrazyYoumightbe]

Best Thing about @JeffNippard videos is the inclusion of scientific information and quantitative metrics, along with experience and instruction to demonstrate how to improve one's overall physique and health.

[@WineScrounger]

Some of the best training material I’ve seen. Thanks buddy.

[@Karimahhmed]

Waiting for the deadlift 😤

[@alexpark1694]

BestGangsterEver watch alan thralls video on how to deadlift. Great guide for pulling conventional

[@jhonnybravoh]

Jeremy Eithers video on deadlift is nice

[@Joeguard1990]

Jeff quick question. Is there any harm in slightly putting one foot in front of the other, purely for stability? I found when going heavy it's very easy when your feet are parallel to feel yourself falling backwards during the lift. I feel much more secure and safer when my feet are slightly separated. Thanks

[@manzoj5898]

Thanks for the video man I was having trouble with my form on this exercise. Gonna try your technique at the gym tomorrow.

[@AniruddhaKalburgi]

Thank you for posting this with so much details!

[@adamjohns2034]

6:11 how exactly to you SEE this error jeff Hmmmmmmm

[@hithere1036]

My favourite is ARNOLD PRESS for shouders

[@alien9114]

Why

[@hithere1036]

@@alien9114 good range of motion and just feels good

[@jeffreydijkstra3391]

@@alien9114 it has the word ARNOLD in it , what more could we ask for ?

[@alien9114]

@@jeffreydijkstra3391 if you on gear ok, but when you natural training many many things dont work

[@psilocybinenthusiast3695]

@@jeffreydijkstra3391 Arnold has terrible delts ironically

[@MrKoolympia]

I like how you edited these series man! I love this style! Thumbnails are 🔥 too!

[@scottdean8523]

Love the series! So many helpful tips so far

[@ezfit3367]

I prefer Alan Thrall's version; FROM of overhead press do not need to touch your chest at the bottom. There are some people whose forearms are longer than upper arms. Toughing chest at the bottom is impossible. Anyway, your content is still awesome! Love it

[@JeffNippard]

EzFit翻譯 *some people* being the key phrase. I wouldn’t make the rule around the exceptions.

[@ezfit3367]

@@JeffNippard My personal thought is that rules should be as general as possible while making less exception. In my coaching experience, I would tell my clients that the bottom position is where their forearms can not maintain vertical anymore if go deeper. touching chest is great but not necessary. Just like what Thrall said in his tutorial.

[@ezfit3367]

It's not a big deal tho, they're almost the same. Just that I do know lots of people can't touch their chest

[@JeffNippard]

Sounds totally reasonable to me

[@haykkhulyan6201]

@Anal Creampie Thanks for your commentary Anal Creampie

[@sambe5498]

Love that he dresses like a bro for the “what not to do” section

[@JustJosh07]

This series is absolutely incredible, Jeff

[@mfloresdvm]

Love your videos! They are so helpful for those of us out here that work out on our own.

[@narutaru6522]

Standing activates more medial head, but we can overload a lot more sitting, so with that being said. Does that mean more shoulder gains altogether with sitting since i can usually do 10-15% more weight? Would like to know more cause i feel there's a lot exercises like this, where sitting is inferior technically but you can overload more.

[@nllc9779]

The difference is likely negligible. Lateral raises and upright rows are going to build your side delts, not OHP - seated or standing.

[@Sub7Fitness]

It is best to utilize both. What I mean by this is that you can use one as an exercise rotation or exercise alternative to the other... Let's say you were to continue doing seated OHP for the foreseeable future. Push for progress on your seated OHP until you experience a plateau. Once you've hit a a couple week plateau, switch to doing standing OHP. It is slightly different, and because of that you will most likely be able to make gains again. Working the shoulders in this fashion has really helped me and dozens of my clients from having to do deloads too frequently. I personally don't like deloads and try to stay away from them except for when absolutely necessary.

[@nllc9779]

@@Sub7Fitness why would you be afraid of deloads? I don't like them either but they're necessary and shouldn't be avoided

[@nllc9779]

@@Sub7Fitness It sounds like you only do deloads when you stop hitting PR's lol

[@Sub7Fitness]

@@nllc9779 No fear of deloads, I just don't like doing them as often as many people I see in the gym. In my experience too many people do deloads often as an excuse to take it easy too frequently. My training programs have a big focus on strength and pushing for PRs, so I don't like having myself or my clients spend any more time deloading than necessary.

[@jeetsonwane9380]

1 like for Jeff's t-shirt👍

[@JohnBeck2491]

I have poor posture and when I perform this movement it helps. I like how you mentioned the involvement of the back. I'm going to use this lift more often now.

[@nicolasmacak9564]

Thank you man. Great work. Incredible detailed exercise descriptions.

[@nakefatty9167]

Jipp neff

[@cactuz116]

Jeff’s nipps

[@illuminatty426]

Jen Ffippard

[@illuminatty426]

@Criss_cross Xaiz nip jar

[@colemang60yearsago23]

Jinr Ppiffaerd

[@rickstark85]

Jeff: don't press up and back. *Immediately presses up and back in his demonstration...

[@Russocass]

Yeah, that's weird, he leans backward to allow the straight line just once

[@nomongosinthaworld]

As you should. I don’t know how he advises against it. You should think of making a Y sign when OHPing

[@oriancunningham]

Just getting into lifting and these videos are very informative, thanks buddy!

[@gigihanmandarin]

Please keep up these technique Tuesday videos. They r sooo awesooome!

[@jlethic5938]

I don't understand why some hate on fitness KZbinrs because for example how could we learn the right form on workouts without these videos.

[@JackgarPrime]

Because a lot of fitness youtubers give bad (or no!) advice, or are just trying to trick you into buying something. This channel is certainly not one of those, but there are a bunch out there like that, sadly.

[@jlethic5938]

JackgarPrime I understand but some hate on nearly every fitness channel (even on Jeff Nippard). I’m just so glad that there is channels like Jeff who really help and give advice👍

[@JackgarPrime]

@@jlethic5938 For sure, but that's what happens when there are a lot of bad apples out there. They can spoil the bunch for other people. Which is a shame, but fortunately channels like this and Athlean X have gotten very popular, as well.

[@jlethic5938]

Jeremy I mean that we get good tips about what to eat and how to workout properly without injuries. And this way we don’t need to pay for a personal trainer. When I started working out I did only push ups and pull ups and some other things and with bad form until I saw Chris Herias videos. But understand your meaning😬👍

[@bletwort2920]

Who’s hating on who? I don’t see it

[@GamerdutchMen]

Full ROM is made for 5’2 athleats

[@are3287]

Losers excuses

[@GamerdutchMen]

Are Comeback when you are injured using full rom as a tall athleat

[@are3287]

​@@GamerdutchMen Lol come back when you've made no gains on quarter reps. How the fuck does your height factor into that in OVERHEAD PRESS though? It doesn't. Squat and deadlift I understand, your proportions can make them more difficult, but still full rom is always the healthy option. Actual 2 metre *athletes* do full rom.

[@mikejones3564]

Enjoyed this vid - OHP is definitely my favorite shoulder exercise to do!

[@serbanalex8062]

Thank for putting quality infos out there!