Why Your Overhead Press Is WEAK

[@OmarIsuf]

Stack your body and move the weight back over your center line. The bar will naturally drift away from your face as you begin to press but you must quickly try to get your body back underneath the weight. If the bar drifts too far forward, you're done. Sign up for our free beginner program here: kizentraining.com/p/4weekbeginnerprogram

[@angellomeli3801]

OmarIsuf damn I legit was thinking about this. Get out of my Fucking head

[@Sunyyyyy]

Hello! Thank you for sharing these tips. You mentioned core weakness but how do we get it stronger ? 😭

[@VSCOMO]

THORACIC PARK

[@freshj749]

Yo Omar, these type of videos are dope brotha. It's very refreshing cause it feels conversational unlike those fitness youtubers that can't go one sentence without having to cut the video lmao. Thanks boss. Also 5:58 described me too accurately so gtfo out my head dawg lol

[@freshj749]

​@Jerome b williams The man has been putting in smart, consistent effort for a long period of time. Over his yt years, he's walked us through his PRs, failed attempts, physique progress etc. and nothing's ever screamed gear. It's just hard work dawg...and creatine lmao. Don't be so quick to automatically assume he's joocin' just cause he's continuing to progress. Shieeet when i hit +10 years of training, i better still be making progress too lol

[@TransformsIntoAGuitar]

Ah, damn, it turns out my technique is fine, I'm just weak AF.:-(

[@zanity-8985]

TransformsInto AGuitar not for long homie

[@TheBadassOne17]

Same

[@MrFightbot]

hmmm i loaded up 60kg i dropped the weight and i don't see any gains. Please help what i do wrong

[@TransformsIntoAGuitar]

@@zanity-8985 Sadly, after 28 years of lifting natural and being naturally skinny, gains come slowly.

[@zanity-8985]

TransformsInto AGuitar Dont say that bro you might be doing something wrong you should go over everything I wish you the best man 🙏🏿

[@martingamer5591]

Talking about thoracic extension? Jeff Cavaliere would be proud

[@TheYoukinator]

My overhead is weak because im not indulging in dangerous PED such as creatine

[@zlatkoostojic2455]

You are right. Better sacrifice some gains before dealing.with dangerous stuff like creatin. Haha

[@DrRRaza]

Gotta stay Natty for them succulent calves.

[@Nutrijinn]

Creatine helps in my opinion

[@Nutrijinn]

And If you don't warm up your legs it will make it more difficult. Build the foundation before the roof.

[@covershopkid]

PED such as creative? Dangerous?

[@tristantross996]

Do more of these Omar these are great 💪

[@halalclubber]

As instructed, i hereby confirm that I love this style raskol

[@DonatoVicenti]

I don't think I got that pushing forward problem, but you gave me some good advice that I definitely will try tomorrow (expecially about getting under the barbell as soon as possible). Please make more videos like this one!

[@seefy22]

Nice style of video, more like this especially a full series on plantar flexion and dorsi flexion (calve training)

[@ericdominguez827]

The video format is great! Please keep it up Omar

[@DanDaGKid]

I loved the style of this video... the instructional type. More por favor

[@jtfragrance]

Omar is the most knowledgable for fitness on KZbin, PS I LOVE THIS KIND OF STYLE OF COACHING AND I LOVE THE WHITE BOARD COACHING!!

[@ColinDeWaay]

Great advice man with pretty much every big lift it's so critical to STAY IN POSITION.

[@brianhussey5050]

This applies to missing at the bottom too. Makes a huge difference and helps your balance immensely.

[@ballerlifestyle7725]

You should get your weight to 225 and see what your bench press gets to, screw this cutting crap

[@CStrik3r]

The only ABS I need are in my car

[@robboss1839]

Hypnotica that’s been out for a year or two in my truck. No ABS or stabilitrack

[@tommulford7138]

I'm happy to see what Omar will look like cut down, BUT wayyyyy more than not i'd LOVE to see him bulk up to well over 200 lbs and see where his big lifts go.

[@whyowhy4571]

*Abs are necessary in two Wheelers only*

[@bigbrutha.l1248]

This style is perfect💯 Great video!

[@qwerzxcvasdftybngh]

I like this raw, loose, instructional style of video.

[@davidwest3630]

Great advice. What I would add is also considering using your squat stance for overhead pressing; personally it gives me the most leg tightness. Obviously this might not be for everyone.

[@AurelienCarnoy]

Excellent coaching. I love it! Thank you so much.

[@stoppingpower6390]

Excellent video I have been doing OHP a lot lately and have had trouble with form and this helped me out a lot.

[@cosmicguy8107]

Perfect instructions bro, also what I’ve noticed too, if you do allot of leg training your ohp goes up because your legs and glutes are more solid.

[@Alfonso152012]

The ass chest has spoken! My OHP gains have been blessed 🙏

[@wilsonlee63]

Omar this video is made for me, I have been doing everything wrong you talked about here. I have only been doing overhead press with a barbell for 4 months but predominantly been using dumbbells for almost every kind of weight training "just by this statement" you can tell I'm a weak guy, the hand grip position on a barbell is as comfortable as a DB because of wrist pain & a weak wrist.

[@postgradfit3084]

More of these sir - Loved this just as much as the pull up one

[@thaddeusfields4360]

Rarely does it happen that I have the lift scheduled that a YT Fitness king discusses on the same day. I’ll be doing OHP in a few hours. Thank you for the info!

[@npacebg]

4:18 "We're not completely straight..." true and brave words

[@brentturner2602]

Was this video subtle shade to Jeff Nippard's "What My Upper Body Days Really Look Like | Explaining All Exercises, Sets, Reps, Periodization" video?! :D :P. Love both your guy's content!

[@nickzerman]

Great format Keep it going

[@DFDFusion1]

I love your take on fitness, cheers!

[@Igor5000]

Great video, will try the tips out today

[@LameUser]

Keep up these types of videos. Very useful. :)

[@k.a.5039]

Really like your content man, keep going! Btw, did you get your "man with no calves jacket"?))

[@sffitx]

Yo Omar, you should try to lift that 400 pounds stone that Alan Thrall made.

[@officialje]

Yo Omar, make a video talking about what you would need to start a good home gym! I.E. like what equipment and stuff..thanks big man 🤙

[@diycaveman2166]

E San Sqaut rack, Bar, Weight plates....little man

[@officialje]

James McCashen Omar would make it sound cooler :/

[@kigs77]

More videos like this brother 💪🏽🙏🏽

[@BokBaby]

Love this style of video

[@markolive6070]

I think the main main reason you have a sticking when the bar reaches eye level, is because that's actually the hardest part of the movement; in terms of overcoming leverages. The press has a bell type strength curve. It's not really the fault of the lifter. Appropriate assistance exercises would help train the movement i.e pin press at eye level, or press with bands.

[@pixiesmith9912]

Thanks! I like this style of video.

[@jamie49868]

I'll attest to this. I always thought I had good form and focus on form instead of weight...always. Well my OHP was dead, and not only dead but my shoulders would hurt for days after. I never associated that pain with my OHP and thought it came from something else. Well, I went back to basics. I drifting out just a little. I fixed that and not only has my OHP weight shot up, the pain is gone. 2 or 1!

[@iZenZation]

Liked the style.

[@ncb8292]

What about the wrist position in the OHP? I struggle with this, I feel my wrist bend too much.

[@timhan9264]

Alan thrall goes in depth about the hand positioning on his vid about ohp, works really well.

[@deliap.8456]

Love the instructional

[@BigWolsky]

Ohp, the king of upper body exercise

[@Alijubouri2205]

I do like these videos would love to see more!

[@ltmittens]

did you have any dicomfort doing OHP after your hernia? keep up the good work!!

[@gordomartinez8016]

Thank you for the videos. I like the education. Be well

[@libtard678]

Love this movement. Hard AF. But great.

[@SynValorum]

The more you HONK the easier it TOOTS.

[@artv4nd3l4y]

Good video, curious if anyone has other thoughts on this. I have found as I progress my body naturally wants the bar to go further back (almost behind the neck). I am much stronger on pulling movements being tall with good leverage, so this leads me to believe the further back you go the more back muscles you will activate (I also have above average shoulder mobility). Behind the neck presses definitely activate the entire deltoid better, but there are a number of examples where this has lead to serious injury. Interested to hear other's opinions on going too far back. There are coaches that talk about how behind the neck presses used to be very common in the old days, but today with so many sitting desk jobs people's shoulders and back are simply not equipped to do it safely anymore.

[@Esneji]

I like this style

[@mstreech]

Good instructional

[@Nutrijinn]

I didn't realize I was making this mistake... Thanks!!!

[@iwannaplanche1621]

Could I use this less efficient technic with bar away from the body to replicate handstand push-up ?

[@Uslace]

i prefer this video format.

[@TheLateral18]

Are you reading my work out program 😆😆😆😅😅😅🤣🤣🤣 Every week one of your videos talks about one of the exercises I'm doing When i put two feet together my lower back hurts. I put one foor in front of the other one Thanks though This is one i been messing up This videos are very helpful

[@livingdeadfitness1528]

I don't think some people (especially non-lifters) understand how hard this exercise is, especially when you doing it after benching & use full range of motion with pauses. Some people commented that they're surprised I'm not lifting more on overhead press because they see me benching more, but bench press is easier.

[@j.s1805]

thanks coach.

[@jonasmoden8446]

Do more of these

[@irockbmw6s908]

I actually have caught myself in chin once or twice back in the day when I was trying that Rippatoe hip thrust ohp technique. 1 time in the chin and i tossed that shit

[@covershopkid]

What is a heavy OHP? Also, can you make a video of creatine? How it’s a great supplement and not steroids...

[@jermaineayivoh8263]

If you ever get to do one rep of 100kg (220 pounds) you’ll be stronger at the overhead press than 99% percent of people that you are ever likely to run into at the gym. But even a 70kg overhead press (155 pounds) is nothing to sneeze at.

[@covershopkid]

Jermaine Ayivoh ahh thank you, now I have a goal to hit :]

[@jermaineayivoh8263]

Polkamon No bother mate. Creatine is overall a great supplement. It is one of the few that have been proven to have an actual effect. There have been studies done however that point to it possibly facilitating male pattern baldness through the increased production of DHT. Vitruvian Physique did a video about it. You should check his channel out if you haven’t already. He makes some great content.

[@covershopkid]

Jermaine Ayivoh I do enjoy his channel. He doesn’t upload enough. I’ll look for that video though.

[@808x86]

I got the best shoulder gains when I stopped doing overhead pressing movements and started adding more weekly volume on the side laterals. Pressing overhead is mostly useless for bodybuilders. And don't get me started about shoulder health. You rarely reach that much overhead. I think that using elastic bands to train overhead is sufficient from a bodybuilding standpoint to have good shoulder health.

[@PageandPlant4Life]

everyone is different, chris bumstead has insane shoulders and does the seated barbell press

[@808x86]

@@PageandPlant4Life LOL... that's just his androgen receptors overfiring because of steroids... Were you joking? lmaooo

[@barbellsamurai8014]

omar rehashing the same video topic for the 5000th time

[@TSNL_MattB]

good information 💯👌

[@Gameljc]

3:56 my favorite part of the video

[@AnythinG-ie7jd]

I think I will fall back once I reach to the top most, where you lock your shoulders at top any tips?. That's why m afraid of increasing the weight.

[@sng3939]

I don’t even OHP so 😂 I always do seated dumbbell presses and barbell presses.

[@m1abrams1776]

So what you’re saying is that you don’t lift.

[@CammyDizzle]

Restock the stringers! My buddy and i need more lol.

[@Sussyjeff123]

Is it necessary to externally rotate the shoulders and pull the shoulder blades back (like benching?) Doesn't that shift some focus away from the shoulders?

[@shiracardona5788]

Lookin good dude!

[@pieterpost_93]

love this style ty

[@savasrhodes]

How Omar i got a question. Does the wrist angle make different ? In other words do you have power loss ?

[@murderousmayhem6362]

Quality vid bro

[@adji69]

My issue I have is I feel it all in my right shoulder as I'm right handed. Is there any tips for feeling it more in my left?. Making it feel like equal work is being done.

[@manicmandownup]

Andrew Hayes use lighter weight

[@aprichman]

Do I need to make sure my calves are flexed too Omar?

[@YvesBelliveau]

thank you

[@tommosseri2815]

this is a better video style keep it up

[@cnapoli]

Something I'm trying to fix with my OHP: on my very first rep, I tend to push the bar forward, but after that, all subsequent reps are in line. When the bar gets really heavy, I might miss the first rep entirely. In that case, I'll just reset and try again and usually I'm good for however many reps I'm programmed to do. I'm wondering if there's a cue I'm missing for me to get that first rep in line from the beginning.

[@nevecieco2688]

The press is the most Olympic of all the non-Olympic lifts. It is very form dependent. (Actually it used to be an Olympic lift). Think about keeping your elbows together (don't let the chicken wings out) and drive the bar towards your forehead. Also, since you are only failing the first rep, it sounds like a rebound issue. Because the press, like the deadlift, start from a contracted stop, you do not get any rebound effect on the first rep. You could create one by taking the bar out of the rack at mouth height and then dropping it to the rack right before the first rep. Or you could do the Rippetoe press where you jut your hips forward.

[@cnapoli]

@@nevecieco2688 Good idea!, add rebound to the first rep, a la Rippetoe's Press 2.0. thanks.

[@bb-3653]

Looool wth!? you made a video c coincidentally when I needed it

[@b18crlxi]

Omar over press off here back with another video

[@eugeniocontreras2428]

Larry Wheels watching this video with his 440 pound strict overhead press record like: ah man I didn’t know I was actually weak on my overhead press 😔😔

[@ml2054]

Can someone tell me how I can get the bar to rest on my clavicle? It always hovers over it a couple inches. Is this a mobility issue or? The power rack I use also doesn’t have the perfect position that allows me to unrack it while it’s resting on my clavicle.

[@andytheindividual3862]

OMAR! Hell yeah brother I fkin love you!!!!

[@specialize.5522]

Thanks !

[@darkphoenix2]

Thoracic extension is the bane of my existence tho

[@shantivarna704]

more please

[@nix-jv5ee]

I will be happy when I get to pressing my bw for like 5 reps. I hope it will be in 3-4 years.

[@HerbaceousM8]

these are great

[@L3ON360Z]

Have you done a video comparing supinated forearm vs pronated* forearm barbell rows?

[@franciscohestnes]

L3ON pronated version more upper back/ rear delt stimulus

[@apexpredator9021]

im 6'2 240 pound and cantt get past 55kg 5x5.... im trying so hard to push 60kg or 55kg 5x6 but shoulders always get fatigued out at the 5th rep for like weeks now... its so fucking frustrating... watched so many of these ohp improvement videos now im losing my mind....

[@tanmayfadnis5440]

Hi, Omar how are you doing?

[@mr.m4524]

No.1. Raskol

[@LumisKnight]

Made this video just in time!!!

[@julienf2301]

I think with this short video you've already said everything there is to know about OHP. That's not a complicated exercise technically. I believe it's much simpler than the bench press or the deadlift. But still, I'm far from being able to OHP 100 kg :D

[@thegreatguy6340]

For me bench and squat was hardest. Ohp and Deadlift was easyist

[@judodoju7397]

Helpful

[@03blaird]

Ok what do you do if you start getting hip pain from the overhead press? Weird I know but I get intense hip pressure when doing heavier standing OHP .

[@MK-yt3ct]

Maybe the weight is too heavy for you? Do you lean back too much? Maybe you have a hernia? I don't know. Apparently squeezing your glutes helps protect your lower back. But honestly I don't know. Good luck with your problem bro

[@kitsuneoga]

Anterior pelvic tilt I would guess

[@anthonyesposito7144]

Love it need it more more

[@swaggiodimaggio4536]

True dat, but can you help me fix my calves?

[@mitchsandridge]

is scapula protracted or retracted when you unrack at start of lift?

[@MrSayonara88]

the scapula is considered "retracted" when your shoulder blades are squeezed together....protracted also called "abducted" is when your shoulder is flexed at the end position of a bench...primary muscle responsible is serratus anterior

[@mitchsandridge]

MrSayonara88 yes I know that. That doesn’t answer my question though

[@savini8234]

Nice chin its very prominent how do u work that out? I can give u nose exercises cuz that's what I hit lol

[@azruldzulkarnain5086]

how wide the hand on the bar?

[@josephperkins4080]

Core weakness my butt. Its a sign of weakness in the back and legs. The Late Alan Calvert in his book Super Strength said to improve the overhead press your entire back and your legs had to be made much stronger then the shoulders.If people had much stronger backs and legs they would not have a lean back...which is one reason I include the clean and press as a move in my training

[@jonih3274]

how much do you calf raise bro?