OHP Standards for HUGE Delts!

[@irelianeedsbuff9041]

this guy looks like a monster now compare to who he was 4 years ago when i found his channel. The hype media won’t appreciate this guy as much as us natties do😤

[@AlexLeonidas]

Much love OG, I'm here for the real ones that want legit content & gains.

[@mysteretsym]

Alex is my favorite vegan natty, he is under rated for sure

[@irelianeedsbuff9041]

@@mysteretsym lol

[@TheRandomVaper]

He just popped up in my recommended section today. I haven't been here since the "Back and forth with Blaha" days. He looks smaller to me than he did back then, but he looks a lot leaner than he used to.

[@enrapturedgoose5317]

@@AlexLeonidas can you explain how you hit a 225 OHP years ago but your max is still 225 lbs now? Haven't made any should gains in years? im a big fan btw

[@whitefang9758]

Absolutely love OHP,such a badass feeling lift. Can't go wrong with OHP,Lu raises and facepulls for delts.

[@AlexLeonidas]

Those 3 combined = CRAZY 3D Delts!!

[@CrowandRaven]

To be honest, there's an exercise from athlean-x that involves the seated row using the lat pulldown bar that I find to better activate my rear delts than face pulls. But I should probably incorporate Lu Raises again for bullet proofing.

[@Fedethedangerous95]

@@CrowandRaven I've seen john meadows suggest a similar thing with barbell rowing (several adjustments apply) and having personally tried that for a few months, the rear delt pumps and growth were phenomenal, so I personally agree with them being more beneficial than facepulls alone. Ironically, my rear delts respond best to a row variant, my mid to high traps respond best to facepulls

[@artv4nd3l4y]

I do believe overhead press is a must, but that it really builds so much more front delt like John Meadows also says. The lateral raise is really what gives that 3D pop, look at Vitruvian Physique i.e., always going crazy on the overhead press with dumbbells, and never having great shoulders... I'm sure he does lateral raises, but 3 sets is a joke and not going to build anything. Personally I don't do much OH press (trying to do more though to get more balanced), but my shoulders have grown tremendously from just pressing and really making sure to do lateral raises. I don't mean to tell anyone what to do, just want to share what has worked for me. More Plates More Dates also says lateral raises are a must for full shoulder size, I know he blasted for the delt size he has, but he still knows what he's talking about when it comes to training.

[@milesmcfarlane6028]

Fell in love with OHP a few months ago, became my favourite but injured my wrist from it 3 weeks ago and still haven't recovered🥲

[@IIG]

I love OHP. It's my favorite lift. But it's way too unforgiving and unfair. If you let your foot off the gas for a second, you will lose progress for certain. I hit a 210 max back in May, and last week my OHP max was 195, and it felt like 300 pounds. Getting to 225 eventually will truly be the most rewarding thing I've ever done as a lifter.

[@Nick-dq5fo]

Facts

[@skatevidcentral]

This! I got up to 145 x 5 and took 2 months off, afterwards I was struggling to put up 120 for even a rep! It’s brutal how fast I lose OHP strength.

[@samooo6883]

So true bro

[@stateofaffairs1846]

I just did my first OHP session in six weeks after a back injury. Broke my all time PR by 22lbs?? After always experiencing my strength disappearing after not doing OHP specifically, it seems horizontal pressing with a high frequency may carry over better than I’d have thought.

[@TrueLife..]

Bruh i never got to that sort of weight but I was at 5 sets of 10 with 25 plates on each side, stopped the movement for awhile and now I'm struggling with sets of 8 with 15s 😅

[@alfakennybody2635]

The back shot in the beginning is making me want to do a 3 month cut lol looking insane bro

[@mysteretsym]

back shot lol

[@MB2.0]

Pause

[@MB2.0]

😂

[@Kyle-ye6is]

The back shots 😩

[@richardgomez1151]

Yes

[@AleArno9]

OHP definitely one of my fav lifts, progression is so hard it makes you want to push harder and harder each session

[@maximumpower4289]

It was easy for me I am so shoulder dominant, it makes me bench comparietely weak and my shoulders end up overtaking the rest of my body in other press exercises.

[@jeetsupa4362]

@@maximumpower4289 whats your bench/ohp ratio?

[@bilalturkan8004]

You have come so far Alex. Always and forever will be motivating brother x

[@AlexLeonidas]

Much love Bilal!

[@1Guy1SonyVegas]

@No thx

[@halit6407]

Kardeşim vücudu beyendim

[@firepillow]

@Cunce salty that you're weak af

[@joecowan3719]

Just hit a 1 plate OHP last night at 193lb BW after 2.5 years lifting @40, glad I waited to watch this video until after I tested. Great video Alex, thanks for your insights!

[@deven9565]

None of the big 3 compare to the OHP in terms of how good a PR feels IMO

[@AlexLeonidas]

You really gotta grind for every miniscule PR, definitely hits different on the OHP.

[@Reggie1408]

PR?

[@lilduchi8802]

@@Reggie1408 Personal record 💪🏼💪🏼

[@brute633]

Nothing beats a deadlift PR :)

[@Reggie1408]

@@lilduchi8802 Thanks!

[@gaiusbrutus7174]

I have been specializing in strict press for 80% of my lifting career, about 4 years. My goal has always been 100kg at a reasonably low bw, and sometime 2 months ago I hit 95 at 67-68bw. The main advice I have for anyone wanting to improve their ohp is find your grip width (makes up to a 10% performance difference for me) and pin press (just press straight off the rack, no front rack position). Also, you are not getting to elite ohp numbers and elite bench numbers at the same time natty, its just very unrealistic. You can get to both with the right genetics and effort, but separately. As for accessories, cable ohp helped me break the 90kg plateau and improved my stability like nothing else, it is uncomfortable and looks dumb but it works. Just take any bar cable attachment, set it at bottom pin and press it up.

[@somber8233]

Not sure I agree with not being able to achieve both at the same time. They both compliment each other afterall. I intend on getting a 240 OHP and 405 bench. My bench is currently 340 with a 225 OHP while at a chubby 200 lbs. I'll probably bulk to 220 and hit my goals at that point. From there, I'll retain my strength going back to a leaner 200 lbs. That's my plan and I will succeed.

[@arigato-thx8249]

@@somber8233 this right is what i like to see from people. just the fact you said i will instead of i hope just makes this 1000x more believable that you'll go through with what you said and accomplish it

[@somber8233]

@@arigato-thx8249 Thank you. I hope it inspires.

[@rockyx_x]

@@somber8233 good luck man!

[@somber8233]

@@rockyx_x I appreciate it.

[@Ytaccount821]

Hey man, think you could flash the kg conversion on screen when you talk about lbs? It'll add a big quality of life improvement to your vids. Good shit regardless!

[@AlexLeonidas]

Going to start doing that Conor, thanks for your feedback!

[@olliebeard4089]

@@AlexLeonidas that would be brilliant

[@sla7071]

Good idea

[@HippioKass]

Divide by 2.2

[@olliebeard4089]

@@HippioKass I know how to do it and do but would just be easier

[@GeauxAssassin]

I’m a 5’1, 105lbs female. My current OHP goal is 95lbs. I totally think it’s possible

[@J.Man011]

That would be insane if you do that! Good luck!

[@AlexLeonidas]

My sister did it, so definitely possible!

[@Cynthia_Blackraven_666]

​@@AlexLeonidasYou sister is a lifter too ?? That's great to hear bro !

[@GamesDiddley]

Thanks Alex! Currently at 45kg for 5 reps. Really enjoying the OHP

[@litchrye]

how much u do now?

[@GamesDiddley]

@@litchrye 62.5 max

[@abobortokala3529]

Update?

[@TeknoAyiti]

I weigh 135 lbs and currently been doing a 10x10 program and I am currently doing 95lbs of OHP. I realize that my bench press and incline press have progressed so much in the past month, went from 95 in the incline to 135 incline.

[@OneBadDadTV]

I’ve been at a 245lb Press (you can see my channel for proof) and I have to say that OHP is such an incredible exercise, not just for strength but long term health. Going for a 315lb press hopefully within two years, wish me luck.

[@whitebeard9345]

How much you bench?

[@OneBadDadTV]

@@whitebeard9345 I’ve done 335lb on the incline. No idea on regular bench.

[@monkeyhater4203]

How long at it? Natty or enhanced?

[@OneBadDadTV]

@@monkeyhater4203 been natty since 2012. But specific OHP emphasis for the past year.

[@samlifts156]

@@OneBadDadTV hey bro check my recent video and suggest me how to increase bench press I'm novice. I'll appreciate it

[@TheBcoolGuy]

I've been lifting for 2 years now, not knowing as much at the start as later. I now weigh about 195 lbs. I've been doing overhead work since early days and it was basically my only lift for a few months. Now I'm bordering on intermediate for most lifts. Deadlift 160 kg/352 lbs, Squat 143/315, Bench (lagging, learning) ~87 kg/191 lbs. And my OHP is somewhere in the mid 60 kg range. The heaviest I've done is 60 kg from the floor after a hard workout, and that was months ago. I do seated barbell shoulderpress to get hypertrophy in the shoulders and make sure I don't do as I did in the past and quarter rep it. I've seen my delts grow quite a bit, but my right is noticeably behind my left and has been for a long time now. Shoulder, tricep, and maybe bicep (not entirely sure about that one). I've worked on this with a unilateral db shoulderpress for a long time. We'll see if it gets me the results. I am also doing what I can to make the pressing movements more symmetrical, even if it's at the expense of effective reps on the left. That's what I want, after all. Symmetry. Once they're more symmetrical and better built-up, in the summer, I'm gonna do a strength camp of sorts for the standing OHP from the rack. My lifetime goal is 100 kg. I think I can get up to 70 kg or a bit more by the end of that OHP phase.

[@Jafmanz]

scrap the seated shoulder press and swap it for more OHP!

[@simonh.1433]

Since i am binge watching your channel bro, i am in love with the OHP. I did the exercise here and there in my routine for years, but never really focused on it. Your videos combined with the Starting Strength technique videos for the OHP was a game changer for me. Thank you for the amazing content Alex, much love from Thailand man!

[@09thespecialone]

Just clean and press.

[@danielracz_fitness]

Just did 90 kg (my own bodyweight) last week. I am 188 cm tall btw, so it was an absolute grinder, BUT It felt amazing to finally hit it!!

[@Physique_Dailies]

Arm circles forward and back 2 min 2×8 with 40 lbs ohp 3x8-12 pyramid 80lbs 100 lbs 110-130lbs

[@reubendunn8797]

This is great for those looking to understand how to set their goals. Would love to see more on the other big lifts too!

[@BaldOmniMan]

The longer the arms, the lower of an OHP you need imo. That extra rom is so potent.

[@BaldOmniMan]

@Everest_Calisthenics I’m talkin more about the size aspect

[@ken-yo2hz]

What does this even mean?

[@Jay-we2ek]

@@ken-yo2hzthe longer your arms, the further you have to press the weight. Say, if I made your arm span four inches longer, you'd have to press the weight further. Pushing it further is more difficult.

[@BaldOmniMan]

@@ken-yo2hz the longer your arms, the more range of motion. The more effective range of motion, the more hypertrophy. Should be fairly obvious 😂😂😂

[@archlifts947]

yeah 100x5 is elite and insanely rare and this makes even though he is juiced serge redding EASLY strict pressing 228kg 502 pounds just ungodly one of the few lifts that i would classify as beyond super-elite or world level, that lift was history making level

[@NoMansLandFilm2013]

Insane strength, when you think about it he and other strongmen have arms stronger than most people's legs.

[@archlifts947]

@@NoMansLandFilm2013 oh serge had forearms stronger than most peoples legs lol

[@aidanhoneyman8544]

100kg is my deadlift 😭😭😭😭

[@9999-k9q]

Iron biby did 280kg i think

[@archlifts947]

@@9999-k9q no

[@Gnarly1212]

for the past two years, the goal of being able to press my bw is like chasing a dragon. I'm not saying I'm plateauing. my press has gotten so much stronger over that time, but bw has gone up too. I always seem to only be 5 pounds above my max press. I've kinda given up on that goal but I'm not giving up on increasing press strength. so my current goal is to hit a 2 plate strict press and just stop caring about bw.

[@johnnyhandsome3424]

You need to cut and maintain strength and then bulk again. Easy fix. OHP doesn’t really decrease that much on a cut. 5 - 10 lbs max on a 20 lbs cut

[@siddislikesgoogle]

If it helps, I found working on my grip strength massively activated my pressing strength both in the OHP and the bench. Also, it's always worth checking form to streamline the lift, even if you are advanced, it could make the difference you're looking for

[@sumsar01]

Just press more. go 4 times a week.

[@siddislikesgoogle]

@@sumsar01 Id worry about recovery with such high frequency. What kind of weights are your pressing to do 4 sessions per week?

[@jsmith7114]

@@sumsar01 are u trolling? LOL

[@Dave-cm3pm]

Absolute powerful movement.Recently hit 80kg for 5 and i can tell you,difference between my shoulders when i did 75kg for 5 and right now with 80kg 5x...Its night and day.With only 5kg difference

[@DOCFIT_09]

Hey can you give any powerful tips for increasing the ohp ..i am jst stuck at 55 kg × 7 for so so long...and sometimes it jst decreases further...by the way i am maingaining at around 73 kg bw

[@Dave-cm3pm]

@@DOCFIT_09Just bulk bro.Stop that maingaining bs.And for presses like bench ,ohp..Caloric surpluss is must.And try to rotate your rep ranges,start doing 5x..triples,singles.And try new variations of ohp..Such is paused,tempo,swiss bar..

[@DOCFIT_09]

@@Dave-cm3pm thanks for your response bro... actually i am at a little bit highr body fat now probably at 20-22% so bulking for me would be jst gaining mostly body fat as my metabolism is not that fast...and i can pretty much progress in every fucking lift by eating around maintenance (may be relatively slow progress) except this ohp which is jst way harder bt i jst fucking love it !

[@RS_91]

Your previous guide on the overhead press with Phil is underrated, amazing piece for anyone looking to build

[@ItsxMagiicGaming]

Enjoyed this video. Been lifting for a long time but never trained ohp. Im on week 5 of training it and my best training session is 165x9 top set and a 4x8 with 130. 5’11, 205 bw at 12-15% bf. 250 would definitely be a liftetime goal. Im positive i can get to 225+ within a few months time. Id love to see more new content on the OHP, it is definitely a really fun movement I wish I never overlooked. I played D1 baseball so obviously always played throughout my life and was always scared of OHP hurting my shoulder but tbh it has made my shoulders a lot tougher especially doing high rep sets, and someone who has been training a long time in 5 weeks I already see some delt gains. Something Ive been doing is right after OHP i train weighted pullups with the same grip width as my ohp and it feels amazing pairing the two together.

[@ArnelZapataJr]

Dayum I haven't watched Alpha's video in like 2 years and boy he's had a massive transformation! Looking good bro.

[@TheJackal159]

Any advice for a disproportionately weak OHP? I have a 445 lbs Bench but can’t seem to get past a 205 OHP even when making it my primary focus. I’m also much stronger at rep work on the OHP, with 135 x 17. My sticking point is always around eyes/nose height, and body weight is around 220. Perhaps front raises since I bench with index finger on the rings? Appreciate the content, brother!

[@AlexLeonidas]

Damn I thought my ratio was messed up.. in your case I'd run the full on conjugate system for OHP. 100% specialization with max effort days. Mostly doing low reps/high intensity and rotating variations like banded OHP, OHP with chains, swiss bar work, pin work, etc. It's going to take a lot of work but I do think you can pull this off.

[@mysteretsym]

Do the more ove had preass

[@bonefisch6657]

pin press at your sticking point maybe

[@coopaloop727272]

How is your mobility? Maybe your lats are super tight? I found working on the mobility really helped with elbow position And lockout

[@samthelad4313]

To be honest, yes that ratio is fucked but in order to evaluate whether that's actually a problem or not, we have to know more about you. Are you 5'3 with short arms and a massive barrelchest ribcage? Bench press is a lot more leverage-dependent than the OHP, so having a weird bench-OHP ratio is not NECESSARILY an indicator of a "muscle imbalance", although in your case it is a pretty crazy imbalance. Not a problem though, unless you feel that it needs changing.

[@EmerilHuang]

Really loving the recent videos with a general strength standard to the visual gains

[@ArminEghdamiDrums]

Damn you're back looks freaking shredded. The demon back is coming through!!

[@AlexLeonidas]

Thanks Armin, more shreds on the way!!

[@nmnate]

Yep, I need this video! Thanks for keeping it real. Might just swap my bench for OHP for a year to try and catch up.

[@RevInstone]

I hit a 275 lbs OHP back in September. My goal is 300 lbs which is my body weight. Been a real challenge to getting here. 2 years of OHP being my primary lift.

[@SLouiss]

OHP helped my bench & continues to do so.

[@AlexLeonidas]

Hell yeah man, the same has always happened with me.

[@ActionSetPieces]

Alex, thanks for the OHP motivation & chat! During the pandemic shutdown, gained weight up to 260lbs from eating & gaming, and hit a 260lb x 1 OHP. I've been wanting to hit 275lb OHP for a bit, so this made me happy when I was doubting if I could even come close to 275. Thanks again!

[@stephen8996]

Damn

[@safathletics]

There should also be an age criteria. Having a 100kg ohp at 30 years old and maintaining that at 40 years, 50 years, and beyond.

[@GVS]

5:00 RESPECT THE GRIND

[@DscplsCstl]

I train OHP every week. Been using 3x10 with a 1x20 burnout set after wards. My current numbers are 3x10@105#/1x20@70#. This week the goal is to hit 3x10@110#/1x20@75#. The benefit of the 3x10 programing is that if I hit (10,9,8) for the three sets at 110. I can coke back to it next week with an obtainable goal in mind. Same weight, more reps. Once I hit the reps, up the weight. I will say I've been training seriously for about 6 months. But, I was a football player in high school and had a base to work from. I don't know if this makes me beginner or intermediate. For those that are trying out the OHP for the first time. Take your time. Train your core. It's a lift that depends on accuracy and proper form. If you get out of form, even a bit, you'll miss it. There are great videos out there that deal with form on the OHP.

[@Issvor]

1:40 as a guy that hit 135lbs for a single rep, I can confirm that I did not have big delts

[@perryfitness9407]

My current 1RM is 135lb & I think I have decent delts. However, 135 is close to my body weight so🤷🏽‍♂️

[@maximumpower4289]

As a guy that hit 220lbs for a single rep I can confirm that my delts were pretty big.

[@DOCFIT_09]

Try to hit 135 for 10-12 with proper form and watch your delts grow!

[@zandergentry5076]

Damn. I had never checked out this channel. Just seen some videos picking on Alex. But he has grown up and knows his stuff. Consider me impressed. I totally agree with his assessment on the OHP.

[@AlexLeonidas]

Thank you Zander, I'm glad you're enjoying the content and can look past my young & dumb stupidties.

[@LarsRyeJeppesen]

Alex is awesome

[@MominGuitarTV]

OHP is my favorite pressing movement, shit looks badass when you lift more weight than some people can squat. I wish I could get even stronger at it, for some reason I got stuck at 1x body weight, and plateaued hard. Been stuck at the same strength level for 2 years. Any tips?

[@timothymanurung4835]

strengthen your triceps by doing close grip bench press and do OHP 2 times a week with low reps scheme around 3-5 reps with 85-90% of your 1 rep max and high reps scheme around 6-12 reps with 60-80% of your 1 rep max, trust me you'll get stronger afterwards

[@alexandr8163]

start doing heavy single arm ohp as accessory lift

[@omp365]

man, i'd be so pleased to be at 1x. but then i do weigh like 200+lbs.

[@MominGuitarTV]

@@timothymanurung4835 thanks bro, I'll give it a try.

[@MominGuitarTV]

@@alexandr8163 strict or with leg drive?

[@Ostinex733]

255lb strict OHP as a max. Trying to get a big bench now tho, at least 405. 222lbx4 in my channel

[@AlexLeonidas]

You got this man!!!! Your OHP is strong AF and the potential is there.

[@divinepipkins]

You got me into doing OHP, I’ve been doing it for a few months and I recently did 175 lbs for 5 at like RPE 8 and I did 185 for 3 RPE 9.5 like two weeks before. The delt gains have been quite nice too

[@AlexLeonidas]

Damn nice man!

[@binooorapscallion5552]

Ok I just want to share this because it might help novice lifters out who struggle with ohp. I did try pause ohp, but after a while my strength stalled. I then just started to go to mid neck and I was able to add reps and weight. So give that a try if your stuck. For some people you’re going to stall with the 5x5 at around 110-115 mark (for most people I’ve talked to online). What I recommend is dropping to 3x4-6 if you can hit 3x6 or maybe even the first rep for a 7 you got that particular weight down. Also after those 3 sets strip the weight down to 55-60% and try to do 3x6-8. It helps you practice the movement which I found very helpful and it also helps your conditioning/endurance for the shoulders and ohp movement. Don’t be afraid to try out reverse pyramid training as well. See what works for you. Hopefully this could help someone

[@leccy9901]

Great content. Love me some overhead press, first time hitting 60kg or about 135 is a great feeling. I weigh 230lb, max press is now 210lb, so I'm nearly pressing myself. Hard to progress though.

[@RowdyChocolateOfficial]

My current PR is 155lbs 1 Rep. And the app says my 1 RPM is 167lbs. I currently weigh around 200lbs. My life goal would be 2 plates! Obviously more the better but I'd be happy even if I don't exceed 2 plates.

[@jtsandig]

I'm 5'5", just under 140 pounds with a 5'8" wingspan. I got to be able to do 142.5 for 4 doubles and today I just did 97.5 pounds for a 3x12. I just treat this as my main competition movement instead of benching with a heavy and light day in the week. I reintroduced weighted dips for tricep/chest gains so hopefully that'll help me along. hoping for a 155 pound press by the end of this year. It's just my favorite lift to train and just makes the shoulders, traps, and triceps pop.

[@aidanhoneyman8544]

as a 5ft 5 guy myself, this comment really motivates and inspires me. good job, bro!

[@yaywoot123]

5'4 145ish... obviously natty.. specialized in clean and ohp for a week a bit ago.. day 1 140, day 2 145, day 3 145, day 4 off, day 5 150, day 6 150, day 7 the grindiest 155 of my life on attempt 6 or 7.. a legit rpe 10 .. dropset 135x4, failed rep 5 it's there for you right now, especially with 142 for a dub.. i'm not saying rush to it, though for context my bench at time was 235 with a pause, 245 t n g

[@maximumpower4289]

At 6ft and 240lbs I wish I could relate these were numbers I hit after 1.5 years.

[@yaywoot123]

@@maximumpower4289 Naw i didn't mean it was day 1 OHP for me, I played with it for like you about a year and a half as a secondary movement (and years of benching), but then did a blast of specialization to hit a few PRs. Moved on to specializing in something else, and OHP fell back to 145. CNS training

[@jtsandig]

@@maximumpower4289 yeah it's been about a 1.5 years for me too to get these numbers. And I've been mostly specializing in ohp because I can't really bench at local gyms consistently since I'd need to bring a bench to a rack

[@kim-andrekalleklev325]

Every one used to think you were just a little kid. I thought the same, but I allways agreed with your ideas about training. You are indeed one of the fitness youtubers with the most knowledge, putting out real life tips and info allmost every time 👍 I have recently switched from push press to push jerk as my main overhead lift. My idea is to push the bar overhead by any means necassary ! I realize that (even it does something in the delt departementet) it hits the delts to a lesser degree, so I also include "lu raises" for aestetic and shoulder mobility purposes. This seems to be a great combo, specially since my counter explosive pull day is a Barbell HighPull done "panda/Chinese" pull style.. Keep up with the good content !! ✌️

[@SeyaDiakite7]

Thank you very much for existing alex :)

[@AlexLeonidas]

Thank you always for your support :)

[@ludvigberg6588]

Im so happy today, started working out October 1st last year. And I just came from a session where i got a new OHP PR of 225! Im at 245 lbs BW. OHP is my favourite lift in the gym 😁

[@axoltl1]

Amazing progress

[@Lucas-tg3hv]

my delts looked so much better when i treated the OHP like a primary lift

[@AlexLeonidas]

Likewise brother, I even took a full year off benching once to level up my delts & OHP. Worked great!

[@cankercanison92]

@@AlexLeonidas What would you recommend for someone trying to bring both lifts up?

[@NattyLifeYT]

Well shit, guess I gotta work on my OHP 😂

[@colerandazzo5821]

Alex you should do these with more compound movements like weighted pullup standards for example

[@davisnganga6266]

This the best exercise because it targets delts, traps, shoulder blades, upper chest, triceps, biceps, forearms, neck and back muscles.

[@leom4588]

Anyone else get a nasty back pump from OHP? Am I doing it wrong?

[@AlexLeonidas]

It's normal to get an upper back pump after OHP

[@fakecreatinerm9948]

Looking shredded man holy shit

[@curgunner]

Hey Alex have you ever tried the Trap Bar OHP? It blows up my shoulders amazingly well with the deep stretch at the bottom. Loving the content man!

[@AlexLeonidas]

Yup that + swiss bar pressing is quite humbling! Only annoying part is cleaning it but with a rackable trap bar you're blessed.

[@apentibo]

Right now only at a 45kg×8 OHP while on a 100kg×10 bench, only started training OHP less than 6 months ago but now definitely going for that 1 plate×10! Thnks for the goal man!

[@UseTheLess00]

First and foremost, God bless your soul. These videos are like early Christmas for me. Secondly, how important is it to use a belt. I personally prefer not using anything and was wondering how much, of anything, that would change the standards from both intermediate and advanced

[@petrinafilip96]

I think it can help with setup and if you go over 100% of your capacity. Tried OHP couple of months ago while already tired and leaned back too much in setup stage and messed up my back for a couple of days. I would have probably avoided that if I was wearing a belt.

[@vxsr33]

Doing seated overhead presses on a flat bench with no back support is pretty good. That way you still have to remain completely upright for the press and it takes a lot of momentum out of the equation

[@emadkhan3099]

Let's go Alex! Always with those impressive heavy ass OHP. Looking shredded, mate!

[@mattc4266]

Are you a fan of the standing dumbbell ohp ?)

[@AlexLeonidas]

It's a cool exercise but I don't do it that often anymore. Would rather use accommodating resistance on barbell OHP.

[@mattc4266]

@@AlexLeonidas I meant standing I edited it

[@AlexLeonidas]

@@mattc4266 Oh yeah standing is great, especially one arm at a time.

[@mattc4266]

@@AlexLeonidas do you post with one arm for stability

[@loosecannon6142]

Standing one arm dumbell OHP has become one of my favourite exercises. Feels absolutely great on the shoulder. Lean on to a power rack with one hand and and then press with the other, Sean Nalewanyj showed me this version

[@TripleEightss]

only channels whos videos i like before watching are yours and buakaw’s channel. keep doing your thing alex!

[@TheBrick534]

This gives me even more motivation to cut about 20lbs. I’m only 5’7 and bulked up to 195. Realistically, I’m way above what I should be and I find my strength output has little to no change EVEN 20lbs lighter. So time to get shredded and have respectable lifts for size and body comp.

[@KurokamiNajimi]

I’m 5’7 too. How much you should weigh is really just dependent on how much muscle you have. The 170 pounds standard is based on someone with below-average genetics

[@TheBrick534]

@@KurokamiNajimi Nah that average male who doesn’t do fuck all, at 5’7, should realistically be somewhere between 121-158lbs. Unless someone’s on mad gear or has retarded genetics, generally speaking, a natty won’t really be able to “outgrow” their frame and structure to any sort of absurd amount. Again, there’s always outliers who are natty as well, but many people simply don’t have the patience to actually get there (10+ years of lifting). Me at 195lbs is around 20-22% body fat easily. Down at 171 I’m somewhere between 10-15% and I’m happy with that. Anything more than 185lbs at this current point, for myself, is excess body fat tbh.

[@dudeskinus]

Been a calisthenics guy working on pike pushups and wall HSPU for ages, this time coming back from a break ive been doing OHP to bridge the gap in progressions and i started at 42.5kg 5x5, seems like i'm doing ok for a starting place with barbell work then. Happy with that!

[@siddislikesgoogle]

I've found that trying to do volume on the OHP forces me to reduce the weight far too much, so I prefer to do heavy triples and extend the number of sets and then add skull crushers later on in the workout, as an accessory to generate more total volume (they're also as much fun to do as the OHP)

[@BlacksmithBets]

Skull crushers are hitting your triceps though so your delts aren't getting any extra volume.

[@siddislikesgoogle]

@@BlacksmithBets that's a good point. I admit to only having thought about the triceps. What accessory do you recommend to hit the delts a little more?

[@smallybigs7012]

125 for 2 at 165lbs. Been working my standing OHP for 2 months. A 45 on each side is a whole northern beast bro. It's crazy

[@nathantimejardine3607]

I have been doing about 115 for 4x8 and I thought my strength was pretty beginner. Glad that this video explained I am closer to late intermediate after specializing in OHP for a while now.

[@nomadicstrength]

Weighted Dips Standards next dude!!!!

[@jacoblebron5035]

I’d say Alex is pretty bang on with this one. I’ve been consistently lifting for about 14 months and I have a 1RM OHP of 135 at 160 BW. I would also like to think my shoulders are a strong body part (size wise).

[@michaelkulman7095]

Thanks for not just giving 1RM's I appreciate that!

[@supra-physiologicalandroge6354]

I asked about this on many videos haha im greatful that you were able to make it into a video, thank you for what you do!

[@AlexLeonidas]

Happy to help!

[@pela6576]

I love OHP. You're really lean bro and you didn't lose much size. Good job!

[@igorveloso100]

Give us that for bench, row, pull up, squat, deads, shrugs etc. Really love to shoot for those "benchmarks" and see what my genetics will give me in return.

[@juanvasquez3648]

Damn bro just stumbled across this video and its crazy how much your arms have grown in the last 2 years :O

[@daxisperry7644]

So my best all time OHP is 150lbs for 5 reps at a BW of about 175. Doing 115 for 10 reps vs 95 lbs for 10 is such a HUGE difference! Feels like the earth is added xD

[@Jonobos]

I just hit the full plate mark and am working toward a 5x5. I have been doing 115 for 3x8 for more volume on a second day, and it is freaking hard. But, this has opened up tons more linear progression on the flat bench. 190 at 5x5 felt light. That 2 plate bench feels easily within reach because of the work on the OHP!

[@jmac79ers]

I'm almost 45, never did ohp before oct 2023, so far I have doubled my working weight, 3 sets of 10 from 45lb to 90lb. Really get what everyone says about the huge feeling of achievement by hitting a pr. Definitely one of my favorite lifts so far. Would love to hit my bw(170lb) before I get too old lol

[@doctordeath2551]

This year I been forcing on hitting my weight lifting goals which I’m almost there just need my bench,squat and OHP . Next year my goal is to lose this belly fat so I can see more of my muscles(progress) And get into calisthenics.

[@jackhammer4514]

Ever since I injured my shoulder with bench, I focused on OHP. Im striving for an 80kg(176lbs) Ohp before the end of the year and a 105kg(231lbs) by next August

[@rileywallace1132]

Started off this mesocycle doing 3x5 with 135lb. Now, 8 weeks and one Deload later im at 3x8,7,7!

[@MrSasuke2222]

Insane gains this the OHP offers if you are actually able to take the journey of getting as good as possible at it. My best is 155 x3, stopped after that but was actually planning on getting back to it very soon. Lets see what can be accomplished!

[@farhanhussain_]

Greg Nukols said something on the lines that arbitrary numbers on the bar do not decide a person to be beginner, intermediate, or advanced. Honestly, I agree with him. A very light weight guy in 120lb range may never reach those numbers that qualify someone to be advanced whereas a 320lb guy might easily cross past those numbers during his beginner phase.

[@andyspenny]

Can you do more ‘buffet’ kinda content please? Not that the workout vids are bad by any means, but definitely one of the type of vids that your viewers want to see more of

[@publicrestroom5075]

Glad you pointed out that people can be putting up “good numbers” and still have small muscles, simply because execution is incorrect. I see people doing bodyweight pullups for reps yet not full ROM. Explains why their back small

[@scottrc5391]

Not 100% correlated. Pullups are hitting mainly teres major, lats, and brachioradialis (forearm), I'd say in that order. The back has many muscles not hit well in vertical pulls. People who do rows in addition to pullups/chinups get much thicker backs from rhomboids and lower/middle traps to posterior delts to lats. I'm sort of the opposite in that I'm thick in most of these but my lats are unimpressive (and therefore relatively weak in the vertical pulls).

[@AnthonyHootman]

I've been away from ohp for a little bit 135 5x5 is my best as well as 165x1 strict generally around 5'10" 190 lbs. I'd consider myself an advanced lifter that hasn't really milked all of the intermediate gains yet.

[@DARTH-KTULU]

5'5 guy, weight 265 lbs, age 45, been lifting on and off for years... just worked back up to PR at 225x5 OHP, 315x5 Bench, 405x5 Squat and Deadlift... now to cut...

[@IsaacMorgan98]

If you guys want bigger shoulders and aren't getting much out of your OHP. YOU NEED MORE WEIGHT! I'm 8 years into training and the last 4 months have seen my delts blow up with bent pressing and Turkish get ups, they work. As far as strength goes, I'm doing rear delt flys with 138kg for 8 reps.

[@meekatoblerone5242]

I have not seen this man’s videos for like a year and a half maybe longer damn his face is leaner

[@mayukhsen8195]

Cant help mentioning it, feet together one arm push ups are absolute killer for delts and triceps (and for chest thickness). I went to a gym when I could already do 35feet together one arm push up full range of motion, controlled eccentrics, at a bodyweight of 90kilo. Do you know how much I overhead pressed? 115 kilo easy, could have done 2 more reps with unquestionable form. If anyone wanna incorporate this into your training, take it from a man who learnt it the hard way, do your weaker arm first, only match the reps of your stronger arm with your weaker arm, otherwise imbalances are very easily formed. Slow eccentric takes care of the low back problem (that I haven't heard of anyone having yet, but who knows) and also makes each rep harder. I have to say it has done so much for me in terms of punching power, size, strength, bone density (even your lower legs will be under stress) that I am forever grateful to this movement.

[@sonzai5162]

How did you train for the one arm pushups?

[@mayukhsen8195]

@@sonzai5162 I did basic convict conditioning stuff. In a nutshell I got up to 30 diamond push ups non stop. Then I got to 30 archer push ups each side non stop. Then I could easily do one arm feet together push ups. Ignore the bend at the waist, thats okay.... The main thing is that the shoulders remain parallel to ground. Its important that the eccentric is slow.

[@mayukhsen8195]

@@sonzai5162 You could simply do hand elevated one arm push ups and work your way down as you gain reps.

[@user-we1sv5ud3h]

I keep injuring myself from going heavy on OHP, at least had 5-6 injuries from it within past 2 years so ive stopped it altogether

[@camilohuerta4994]

how many reps did you do at that time?

[@MedicGaming563]

finally, the video I was waiting for

[@jimskiuk305]

Yoooo, you watching me??? Everytime I have a specific isolation, a video is released after I finish.... yes today was delts hahaha. Leonidas is mystic AF

[@Ak353-d7u]

Today Alpha destiny earned my respect

[@neroknight1234]

I feel like most people can’t OHP their body weight since I been to the gym including myself… Also note, I was drastically able to increase my OHP by doing the half squat to help push up the weight. Eventually, doing this twice a week, for about 3 weeks you will be able to do the weight you’re struggling with without doing the half squat trick. This is a technique I implement for progressive overload on OHP. Main focus is to slow down on the eccentric

[@dorcohen9808]

Just hit 225 on bench after three months of doing it. Used to do army style callisthenics before

[@xaviertoro5200]

bro that’s dope i’ve never ohp before and i can already do 105 for 5 wait till my newbie numbers get up

[@efitwithnick]

Thanks for the targets. Nice to have something to aim for.

[@yanni-duff]

Your back looks great at this bodyfat and lighting

[@AlexLeonidas]

Thank you brother!

[@smont4335]

The last time I did a ohp with a barbell I did 185 for 5 sets of 5 at 190lbs bw. But for me i don't find low reps good for shoulder size. I've moved away from the ohp and do side laterals, cabel upright rows with separate handles and seated db presses all in the 10-20 rep range on my push day and it's been much more benificial for me. I do rear delts on my pull day

[@davidreuters8509]

I swear Alex has like a thousand videos about the ohp

[@airamdelcristo]

Standing Dumbbell OHP with 45 pound dumbbells, Underhand Cable Press and Deficit Pike Push-ups (neutral grip) are my favorite OHP variations.