5 BIG Tips To A MUCH STRONGER Overhead Press

[@OmarIsuf]

A few weeks ago I told you to stop doing only the overhead press if your OHP had stalled. We spoke about variations and their uses. Fresh off of a 4 week block of doing variations, I've been reminded of 5 big tips to a MUCH stronger overhead press. We're going to talk a little physics, some technique improvements and the concept of stacking. If you enjoy these one take technique videos, give the video a like and let me know what exercise you want to see next!

[@hossamsaffieddine3316]

Omar what about the ROM where should I stop and press back? Upper chest or ear height?

[@nikosrosos5180]

You are 10% body fat as much as helms looks pretty much as Zane and you can do 21-23 perfectly pull ups 😂😂😂😂

[@pronewbofficial]

Omar, the production quality and your presentation skills in this video were great. The whole thing seemed professional, but it still captured your humor.

[@nicklas8112]

@Eugene Stoner you are wrong, it is a indicator that your receptors are very sensitive to ditestosterone

[@nicklas8112]

@Eugene Stoner no I'm not, plus I'm 18 so my testosterone is just fine.

[@SamMoore19]

“When ur a sad boy and 150 lbs” I felt that

[@respeezy]

So i'm a fucking sad boi now, thanks Omar

[@TheNamesDitto]

Tfw 140 and 12% BF :(

[@catalyzt7162]

im 5'7 and 130lbs. 18 years old lmao

[@AdamKirbyMusic]

lol same

[@ElvisG2k]

I’m a sadder 140 lb boy

[@zamanfahimimteaz3412]

*Gets lean once* Shirtless thumbnail: I'm here

[@OmarIsuf]

This actually is just CGI, the same CGI they used in the movie 300.

[@mikeymorrison272]

@@luka7626 yes

[@Ryan-sb2tw]

They say Martin Scorsese’s ‘The Irishman’ team had influence on the CGI of this video

[@noskills9577]

Hes only ripped to the top of his lifting belt 😁

[@slawteruk]

Using chesthair to clip on your mic is big brain mode.

[@bigdaddyyumyumthechocolate8481]

I didn't even notice that 😂

[@variousmentalproblems]

What're you talking about, he's just pinching it between his pecs

[@pronewbofficial]

@@variousmentalproblems Hopefully he doesn't launch it into Bikini Bottom

[@catedoge3206]

@@pronewbofficial oof

[@curlean-x4443]

Omar: "why don't I milk some shirtless vids while I'm still cut?"

[@OmarIsuf]

I've trained 10 years on KZbin for this moment, I am not going to miss it.

[@Rakimjoseph]

LMFAOO hes honestly earned it

[@kadirhanakin632]

I like how the microphone is clipped to his chest hair

[@px8689]

😂😂😂😂

[@iminmissouri8589]

I’m like bruh is that shit just floating 😂??

[@Scardpelt]

Singular, single chest hair

[@cianoneill_]

Bruh

[@jetjames420]

Nice but he actually shaves

[@THEDRAWINGSTUDIO1]

Ah now that you're lean you're pulling a Jeff cavalier 😂.

[@morpher728]

Lol "lean"

[@angelgfromcorkerii8797]

@@morpher728 I hope you're joking.

[@lj3307]

He forgot to mention to externally rotate your calves for optimal bracing.

[@jessejive117]

Your calves? You mean your hips? Or were you making a joke? Not to insult you if you weren’t making a joke tho haha It may just be semantics

[@lj3307]

@@jessejive117 it was just a joke😛

[@Someone-hs5yb]

@@jessejive117 Jeff cavaliere use to sleep under you bed man. I feel you

[@nicobrinx]

I agree, I found that the OHP has increased the intensity of my calf training.

[@arminiuschieftainofthecher2780]

Overhead work without a belt is amazing for ab development. Your abs and even obliques get fuckin’ massive. Love overhead pressing, that and weighted chin ups I’d say are the best tests of upper body strength.

[@MRxROID]

I haven't watched your video in almost 5 years now....glad to see the flows still there and you're a lot more jacked. good shit omar you always made me proud

[@godwavenexus]

10/10 content. You’re 100% right on stacking. I’m knocking on the door of 300 right now and wouldn’t be anywhere near where I’m at now if I didn’t learn how important of a role the glutes play from Brian Alsruhe.

[@stephenleininger2997]

“I took for granted, being a thicc happy boy” - bars.

[@sng3939]

“I took for granted, being a THICC happy boy” 😂😂

[@SuperHooverdam]

I’ve always had a weak core and with former scapulas injury I over compensate with more curve in the spine. Been trying to break this bad habit to be able to push more weights. Thanks for explaining the glutes part.

[@yabish2325]

Omar thinks he slick, we know you wearing that belt for that wider waist to shoulder illusion bruh

[@suleiman3811]

laurence asoy nah he’s tryna hide the gut

[@user-ur9qz4bm8f]

laurence asoy looooove haaaaandleeeees

[@irockbmw6s908]

Lop

[@NorthenTasawwuf]

I've also gradually fallen in love with the OHP. It's awesome for both strength and hypertrophy, great for powerbuilding programs (I especially like how Brian Alsruhe does it with Giant sets/Super sets in a mix between a modified Conjugate method style and Berkhan's "Lean Gains" style, body building and strong man - works great and adds a lot of fun to the gym. Becomes kind of a powerbuilding with slight strong man orientation and in my opinion the most well rounded athletic type of training getting the best of all worlds almost like crossfit ;) )

[@KeannuReevezzz03]

for a sec I thought omar just pulled out the muscle markers

[@lewisstrongofficial]

Same

[@joeywargo3650]

same

[@zgalli.powerlifting1814]

i thought the same thing..

[@JohnAdmiralAwesome]

Can you use a marker on the muscles you're talking about?

[@gigantisaurusrex6647]

Writer Dan Harmon (of Community and Rick and Morty fame) has been live streaming workouts on Instagram for quite some time now and he was the first person I saw clipping mics to chest hair. His spread offered him quite a bit more choices for placement though.

[@HTrain]

Yes Omar, we do like these “raw tip videos”.

[@wilsonlee63]

Absolutely king, the over head press I've been doing 5 days a week for a few months now & the wrong way. I have only managed closed to body weight up to now & titling backward as it got heavier as you mentioned with most done improperly.

[@AspireWu]

All it took for my depression to come back was Omar saying “Sad boy”

[@onnol917]

Like a mini masterclass, well done on the deep technique

[@jolann972]

Your vids are getting better over Time. Thanks you

[@sambevis2623]

The only direction the bar resists in is vertically as gravity is trying to pull it down. If I push a barbell out in front of me in an overhead press it will happily go that way until my arms can no longer support it and it drops to the floor... Maybe I think you mean as you push the bar out in front the body tries to respond by leaning back to balance the bars centre of balance directly over the direction you're applying the force?

[@foreignperception2593]

Pushing the head forward through the arms is like pushing the hips to finish a deadlift, very important movement. Really like your videos on the OHP, I've always done them and believe they should be a part everyones program.

[@oliverallen5324]

Heavy weights move in straight lines. If you're having the weight shoot out infront of you, it won't work when you're doing anything significant. Look up old Olympic Pressers, Like Serge Redding. The bar must remain over the middle of your foot(center of gravity) the ENTIRE MOVEMENT. The lean back or HYPDRIVE facilitates this at the beginning of the movement. Your wrists are extended, so your carpals aren't stacked and you're letting your flexors eat some of your pressing force. You wouldn't do that on bench; don't do it here. Great explanation of the 5 points of tension necessary to appropriately transfer force from the ground to the bar. I learned a lot. Thank you Omarsluf.

[@jessejive117]

I really really liked this video format. It felt fresh.

[@ChadMojito]

This is probably a naive question, but wouldn't using dumbbells fix all these issues? Is it really worth it to stick with a barbell?

[@andrewharris3417]

Chad Mojito it’s hard to get the dumbbells into position for standing ohp once they start to get heavy.

[@Tonys_Podium]

Andrew Harris I like to do one arm at a time with dumbells, you can use the other arm to get it up and start from the top.

[@hubertwojnar9336]

If you press out in arc INCORRECTLY than being larger decreases the margin for error. HOWEVER you should be trying to get your head out of the way as much as possible initially so that you can send the bar straight up. There's plenty of u105kg u232lb strongmen at the top level with 350+lb log presses because they have the log set in the most optimal position to start for a straight press

[@gretgen]

Omar taking a page out of Athleanx's Book and going shirtless, markers and diagrams. Where is Jessie ?

[@rogerforde6065]

His Jesse would be Silent Mike

[@sarmadghafoor1484]

how is it stacking when your wrist are bent back???

[@cristian9365]

Because his hands are back (bent) but the wrists are actually stacked with the elbows

[@MikefromTexas1]

Omar gettin' all Cavalier on us.

[@gee2282]

Now this is science. Could never understand how a curve was a straight line. Thanks Omar and yeah I'm eating my vegetables

[@brunoherrera2574]

I eat every moment I go to Mac Donalds and order a Big Mac.

[@alexmichl3137]

Absoulutely agree with everything you said, the only thing i would add are fat grips on the bar, it feels great on the wrists and you have stronger pressing power when you can squeeze the bar.

[@grweb009]

Omor I'm really enjoying the new video format

[@FoulMoodFighter]

Are we squeezing the bar tight ? to engage the forearms?

[@jawada154]

Is that mic attached to your chest hair Omar?

[@OmarIsuf]

Yes, sacrifices must be made for content

[@jawada154]

@@OmarIsuf lmao just saw the end of the video. Great video btw, my OHP really been lacking, i'll keep this in mind

[@aidensnacklad4178]

im stuck at 20kg ohp on my 5x5 and failed it twice... hope this will help

[@FoulMoodFighter]

good job Omar as usual , great video

[@andrewharris3417]

Hi Omar so to be clear we should pinch our shoulder blades together (aka bench press set up) in the set up and keep that position whilst pressing? Never tried that I’ll give it a go. Thanks

[@jp9083]

Shouldn’t your wrist be straight? As a stronger position?

[@liusam651]

How do the mic stay on with nothing to pin too🤯

[@kygo8303]

Liu Sam he pin on his chest hair maybe, I don’t know 🤷🏻‍♂️ 😂😂😂

[@samuelfeistl1409]

Ass chest showing its abilities

[@icxcnika555]

After over 10yrs of natty lifting, mostly heavy compound movements. Never really had any issues, now i get pain when i press. Mostly bench pressing, the strange thing is it comes from my rear delt/scapula/ under armpit area and outer elbow. Only on my left arm. 🤔 can't really find anything online. Not sure if its shoulder impingement, muscles strain, pulled muscle ect.. Outside the gym im fine and have no pain in that area.

[@brunoseixascorrea]

Great video man. Plz, id like to know more about the bracing process. I mean, some people say u should breath at the top, others say u should breath at the bottom. Some say theres no difference and u should do whatever is best for u. What do u think?

[@Mrdietryon]

needed this video struggling with my OP lately. Thanks for the amazing content as usual

[@mcalax5901]

Have a spotter stand behind you pushing on your back as you press. That way your body won’t be pushed backwards. It’s a good fix.

[@Pottyde]

Looking buff af Omar! Nice tips btw, I love OHP and I can't wait to try this out!

[@0mGFaiL5]

3:05, are we jus gonna pretend like we didn't hear that

[@ElMagoSilva23]

Thoughts on having the wrists in a fixed straight position? I focus on that for all my lifts and have no wrists issues. My workout partner on the other hand has wrist issues and feels he needs wrist wraps for benchpress and military press - he has the same grip position as you.

[@OmnKPaladinMinecraftMore]

yo what is that black mark on the back of him near the bottom of his neck, I also have that and I am scared it might be a disease or something.

[@03blaird]

I'ts from squatting. I had the same issue when I was squatting alot, actually had to dial it back because the bar resting in that area it was making the vertabrae near that area tender (which can cause the scarring/mark that you see).

[@OmnKPaladinMinecraftMore]

03blaird do you know if it goes away?

[@03blaird]

@@OmnKPaladinMinecraftMore Depends how easily scars fade on your body. For me I scar easily and it took a while to fade but other people I know it faded faster.

[@bhriscannan2080]

Mad video Omar I legit needed to see this. Looking forward to getting some boulder shoulders now

[@DerRofflers]

sir this is a Denny's

[@BestBassTabs]

Omar killing it 💯✅

[@Salamaleikum80]

Not sure if I will get a comment here, but i try. Is internal rotation of shoulders always bad for shoulders with any exercise?

[@gregorymccoy6797]

Excellent video! This lift will show you what you're made of.

[@jessejive117]

It doesn’t go in an arch because your face is in the way, that’s true your face could be in the way but it’s because of the anatomy of your shoulder and elbow joints. Is the same reason the bar path isn’t in a straight line with benchpress do you want your forearms to be perpendicular to the barbell. Great video tho. I learned a lot!

[@SergeyLifts]

Please explain the compound calf raises.

[@theempire00]

Looking big!!

[@triton827]

Hey Omar, what are your thoughts on Jason Blaha's current training and strength gains he's made doing max lifting seven days a week over the past so many months, squatting over 500lbs, deadlifting over 600lbs in his 40s.

[@AntstrengthUnlimited]

Any experience with hypertrophy gains pre exhausting a muscle with plyometrics ?

[@5.7hemi79]

I dont care about max OHP as I am a powerlifter but I need to do them to boost my benchpress. What rep range is the best for this? I would assume a higher rep range but I'm not familiar with OHP so I dont know.

[@cheemakhaled2092]

No amount of lateral side raises seemed to affect my delts .... I tried this overhead press once (done correctly) and I felt my shoulders for the first time.

[@Jackchalm]

I get lower back pain from the OHP ... I think it's due to poor mobility which I'm working on. Any other tips?

[@jessejive117]

Jack Chalmers Is you are extending tour lower back too much they may be causing pain. It may be pain from muscle fatigue or too much ROM causing pain. The poor mobility in your shoulders could result in mire lower back extension to try and put the barbell over your feet where the base of support is if that’s what you mean by poor mobility you could be right.

[@Jackchalm]

@@jessejive117 I think that as you say, I@m overextending my lower back to compensate for a tight upper back and tight shoulders. I guess I need to focus on mobility!

[@TheAc550]

Had the same issue myself, I noticed my core was very weak. Once I started working core routinely, i was able to maintain a more steady posture when doing OHP and no longer having back pain.

[@oleandreas5014]

Why would you want to prevent layback?

[@MarianoGrande1]

I know I'm late to the party but I just have to say that this is the best OHP tutorial that I have found.

[@gmontenegro9711]

Isnt the bar placement in his grip wrong? The bar should be stacked on top of the wrist.

[@lauriemac28]

We want to see more log and strongman stuff :) Great vid though, I should have watched this a few hours ago before OHP day.

[@izzytheisrael]

What’s your music playlist for working out? If it’s anything like the outro music, I’m interested.

[@cremanataiii1288]

OHP recruiting the calves means that you're ditching them form your program?

[@noouhh1420]

Is 170 pound overhead press good for 154 pound BW?

[@topemeister3000]

No. 171 pounds would be good though.

[@katflorida8349]

The First time I bench pressed I did 125 kg. I had never bench pressed before. Is that the average weight for beginners?

[@albenrir]

What about suicide grip? I’ve always done it that way

[@goldchalice]

Why externally rotate hips?

[@tommiethrash]

So I like to do A LOT of thoracic extension and shoulder stretching, so I have far range of motion. My fear is when the weight is at the top it might fall back and snap my shoulders.

[@aymanalij]

How many reps and rpe should one do with shoulder press? I recently tried to go real heavy and attempt a 1mr on them and my left front delt has been hurting ever since.

[@lawncarekid1070]

What shoes are you wearing in this vid??

[@johnmilos5591]

How about seated OHP?

[@davideaw-lab6542]

Best shoulder exercise that i ever practise

[@nk0723]

Anyone know how to fix a pec not firing on one side? My Shoulder and lat take over and dont get a pump on my chest.

[@AshtonRiddell]

Is your wrists bending during the OHP safe?

[@jelloshaha]

If i scrape my face as i ohp is that efficient enough so i dont have to move the bar around my head

[@Jason-wc3fh]

What's that mark on the center of the upper back? Is that a bruise from high bar squats or something?

[@OmarIsuf]

Precisely

[@c0wboys4life]

*I honestly saw a dramatic increase in my OHP from training to grow my upper chest more than doing a bunch of OHP work. Went from 165 to 185 now on my press I'm aiming for 225 but probably when I go on my next bulk, but thats just my little two cents for anybody trying to get your numbers up*

[@Tigresskungfu]

What is the upper chest exercise that you do?

[@c0wboys4life]

@@Tigresskungfu Incline dumbbells and bar work

[@ClayF403]

I like the drawings, keep em coming man!

[@petersoar2886]

Is the mic clipped to skin or hair??

[@jarenproc6866]

I fail right off the shoulders on overhead and I'm not really sure why. Maybe you could help me out Omar?help as in why I'm stuck there even tho most people are stuck around eye level

[@surrealstrength]

I do ppl and on push days after 5 sets of bench i can barely do Overhead presses..how can i fix that?

[@surrealstrength]

@Barbell King I'll do this tomorrow.. I've been crushing everyday but not being able to do OHPs up to my full potential really bothers me.. Thank you!

[@surrealstrength]

@Eugene Stoner dude idc who's natural or not. I just wanted help with my Overhead presses man. By the way check out some of my videos they're just some random stuff i keep uploading

[@surrealstrength]

@Eugene Stoner nah i wanna stay natty right babe?

[@Mrdietryon]

Damn stacking helped so much. Immediately felt the difference. Thanks again !

[@SantomPh]

How is that mic staying on!? 🤔

[@03blaird]

So basically its a very weight dependent lift past a certain point. Seems like if you're around 150 or lighter the opposing force pushing you back on the way up might be the biggest factor that you can't actually control

[@DJPopaZoukero]

Was looking at getting one of your programs on Kizen training. sent a couple messages to customer support over a week ago and have heard nothing back. Kinda disappointed, and don’t think I’ll go that route anymore .

[@03blaird]

Dotn waste your time its just a cookie cutter, its not customized.

[@GuyO61093]

Thanks for the tips. Can you please demonstrate with a heavy weight

[@michaelblacktree]

I only weigh 155 lb, and struggle with the OHP. Thanks for the advice.

[@MrGusOrlando]

"what's cracking guys home where you saw here"

[@3Q2HFNILQHF]

I notice you don't tuck your rib cage. My back hurts a TON if I don't do that. I can't lean back like that.. my OHP is much weaker because of it.

[@АлександърДжабаров]

Did you clipped the mic on the little bit of chesticle hair u got there ? Dauymn ...

[@FuzzygamingRP]

Omar looks really good

[@grantcameron7674]

I’ve heard that the OHP isn’t a good exercise for shoulder hypertrophy? Is that correct...

[@notsosecretsnacker5218]

Muscle recruitment is good but overall fatigue is also high. So you could do more seated dumbbell press and lateral raises and get more volume that way and therefore more hypertrophy. But if its strength you want, boi its a great exercise

[@Lodzio20]

Thats because OHP is mainly done on lower reps.