10 Barbell Overhead Press Mistakes and How to Fix Them

[@WolfCoaching]

0:12 Opening remarks 0:44 Mistake #1 - Thinking the Standing OHP is a must-do 2:03 Mistake #2 - Not moving the head back 3:02 Mistake #3 - Not pushing the head through 4:06 Mistake #4 - Chest collapse and barbell drift 5:18 Mistake #5 - Uncontrolled descent 6:10 Mistake #6 - Not doing a full and/or standardized ROM 7:06 Mistake #7 - Body english 8:50 Mistake #8 - Technical Absolutism 9:56 Mistake #9 - Grip width dogma 11:07 Mistake #10 - Going too light 12:04 Concluding remarks

[@russianbeginner643]

One day ago???? Madness

[@gunshow86de]

12:04 Dr Mike shows us his box

[@TheNeverFirst]

My man! Thaks

[@Croissantrophy.meme.channel]

@@gunshow86de what was that? xD

[@sumedhwaryam4555]

@fire trails without weight on the bar it doesnt really feel normal so it might just be because of that. When you're lifting during working sets you usually lean a little bit back bringing your elbows out forward. Though it might just be camera angle too.

[@skmalladi]

6:51 "You're not here for easy, you're here for proper" Golden words to press by!

[@Sharkyktc001]

The biggest mistake I make with OHP is not having a box-coloured box.

[@UNGETABLE7]

Bosu ball overhead squats next 💪

[@jonathantorhjelm1902]

If your doing squats with weight on a bosu ball the whole exercise is a mistake. Very dangerous :)

[@UNGETABLE7]

Jonathan Torhjelm Dude i was joking.. 😂

[@jonathantorhjelm1902]

@@UNGETABLE7 ooooh lol I missed that 😂🤣 funny

[@AVB15]

Bosu wall bench press and leg extension at the same time

[@vignneshnaidu]

My brain just restarted after reading that 😂

[@Beerai]

That is a great box... I'd love to see a seated barbell OHP video!

[@Habatus]

Good stuff. I might add some pointers though considering the lower body. -Keep feet about shoulder width wide and parallel (no split jerk stuff) -Squeeze glutes and quads (to keep from push pressing and to stabilize pelvis) -Try to achieve the the lean back from the thoracic spine instead of the lumbar spine (upper back instead of lower)

[@Morpheah]

Yeah, especially in unilateral dumbbell press, I find that squeezing the glutes is almost necessary for pelvic stability and it also aligns the lumbar spine, leaving me free to focus solely on contracting the shoulder

[@gracefool]

Those last two are possibly the most important OHP tips of all!

[@jessicalloyd2330]

Solid bro, thanks!

[@gucciak-4740]

Yes, squeezing the glutes especially is must. If you forget this step, people tend to start bending back at the lower back in order to turn it more into some type of standing chest press lol. Squeeze those buns and brace you core properly

[@nicholasmichaelravnikar]

I was really hoping after Dr. Mike asked “How close?” he’d launch into an Iago the Parrot imitation and gesticulate wildly as he said “Closer than last time!!!”

[@Ida-ys7sr]

Single leg RDL, please! This series has really helped clean up several of my exercises, thank you.

[@andrepoli9775]

i would love to see one video on the good morning

[@Croissantrophy.meme.channel]

kzbin.info/www/bejne/gZKZeJuwfsubY8U Done

[@l33tsh33p]

He must check the comments or something; thanks Doc! kzbin.info/www/bejne/r5DSkHqbeqifjdU

[@andrepoli9775]

@@Croissantrophy.meme.channel Sorry I don't speak "wrong".

[@kanis999]

Looking forward to barbell row hopefully. Based on progress I have to be doing something wrong.

[@timc8200]

Agreed! I feel like barbell rows look deceptively easy and I want a video like this to help me out

[@BOSSDONMAN]

I haven’t fucked with barbell rows in months, but I’m interested to restart potentially. I like seated cable row and one-arm bench dumbbell rows more.

[@kanis999]

@@BOSSDONMAN Yeah, seated cable would be good too. Barbell row seems most complex though because of the core stabilization elements. I feel like I'm wasting all my energy on that and not enough on upper back.

[@MonkeyKong38]

Yeah my low back is waiting too

[@rickblair5076]

I stopped trying to barbell row over a year ago, couldn't engage my lats and was pulling from all arms. I moved on to other exercises that work for me and got more progress because of it.

[@Badabinger]

"You're not here for easy, you're here for proper". Need that on a T-shirt ASAP :-)

[@geomod6850]

Sincerely, thank you. This is such good advice. I performed this exercise this morning and needed some tips. Much appreciated.

[@curtisc7630]

these are absolutely excellent. thanks Dr. Mike.

[@haydentift2073]

Perfect timing I’ve been trying to coach my buddy and he was having troubles with the ohp

[@arianrashid5745]

Plato's theory of forms: All boxes are a copy of of the idea of boxes and when a carpenter makes a box he makes a copy of a copy therefore only ideas are perfect, but Dr. Mike's box is perfect.

[@davidjordan2499]

That's a great box, thanks Dr. Mike.

[@ianmontgomery9356]

love that sweet box footage

[@JakeAndrewsMusic]

Why has no one commented on the strict 275 x 8 rep press video you included?! Incredible Dr Mike!

[@yvyneath]

Old RP videos are SO good. Just wow!

[@gregorykohler3813]

Dr.Mike, please do a video on seated dumbbell shoulder presses!

[@AllClouded]

I love every video the doc puts out. Definitely my favourite tuber

[@FacelessProjects]

That box was fucking legendary. I had a full secession of the self simply looking at it. The spiritual realms inhabited - it was an infinity and a singularity all at once. Good video too.

[@Sealed_Chamber]

Oh yeah Mr. Krabs.

[@fnizzledizzle]

It's such a great feeling, when you do zero of the mentioned mistakes, and all of the correct ways. Thanks. I find my OHP to be very good, and mostly needs improvements on having a tight core all the way through.

[@ThaEpicFail]

Same

[@millburray6676]

And a tight booty.

[@canadianuser6453]

Going more narrow on my grip has given me a better rom and no shoulder pain. I'm also able to progressive overload properly. Going wider always gave me pain on one shoulder and stopped me from being able to progress.

[@stephj1002]

Super helpful. I'm a noob and I need to concentrate on proper technique. I feel more confortable with these pointers in mind. I actually don't mind right now using lower weight, going slow and feeling + seeing my body doing the technique. And I have done the over exagerated head bobb too lol. Thanks for this!

[@iZenZation]

Love Mike.

[@StephenMarkTurner]

Thanks as always!

[@mindezzas]

That Žydrūnas Savickas name drop was really well pronounced. Cathed me off the guard.

[@fgor]

Thank you for this video! just in time for me. How about a video for barbell row? Thanks

[@omegads3862]

Thanks for this video sir.

[@TheDude003]

Dr Mike needs to grow out that beard boy

[@ajinkyachavan5743]

1st tip is Gold..

[@balasaravanan500]

Thank you sir. Will correct the mistakes

[@jeanchery7246]

Great teaching 👍

[@Wojtek_-oz4mt]

I really should've watched videos like this before starting each exercise. I hurt my neck pretty bad doing overhead barbell press for the first time today.

[@DarrenMcStravick]

That last part about the box was so romantic

[@rickblair5076]

love that intro

[@oneshotf301]

I actually did barbell raises today as a rookie and thank you so much later this week I will def try this out

[@getfit-netaventura6716]

Thank you Mike. Love these videos!

[@keithbobrosky6334]

Dr. Mike...funniest guy in the sport!

[@mariot.8218]

Great tutorial, thank you!

[@timothynavratil437]

I love that box!

[@alexlee7668]

S/o to the ideal box! This was a good vid to double check my form thanks!

[@vbarbosa480]

tell us more about the SI joint injury and rehab

[@Deciden0w.]

Awesome tutorial and tips! I don't usually do standing since I'd rather save my back for my legs and back workout. But the tips are helpful for my seated shoulder pressing

[@09thespecialone]

Saving your back from what?

[@lcj8909]

@@09thespecialone I mean saving my "lower back" strenght for my leg days where I back squat alot and back days where I do alot of free weight rowing movements

[@joefalke5847]

Thx doc

[@efromme]

Thx for the tips ! Been doing ohp focused training in quarantine since no bench .

[@Morpheah]

Why not chest press from the floor?

[@efromme]

Morpheah I tried floor presses and I liked them at first but after a few weeks they started to hurt my front delts too much . So I’m taking this time to work on my mobility and shoulder flexibility. I’ll get back to benching soon , hopefully with healthier shoulders .

[@Morpheah]

@@efromme I see, good for you. As far as I am concerned, that's far more important overall, but it also has great carry-over and boosts bench/OH press and rows/pull-ups as well. Have you been working on mid/low traps-seratus anterior-rotator cuff an all that?

[@Morpheah]

@@efromme By the way, are you not interested in push-ups at all? You can combine elevated feet and put your hands on plates or dumbbells for deficit effect, so that'll be up to ~70% of your body weight, or try archer's variation for horizontal adduction.

[@patrickjulius7352]

I’m curious why did floor presses bother your front delt you think? I thought they were supposed to be a safer bench press for shoulders.

[@Shawn12790]

The song on these technique videos is fire emoji

[@andreasarmyrantis6205]

Box Box box!! Mike's humor.

[@LisaSimpsonLiberal]

Could you do a video about the box though?

[@TheFrankHuda]

I love these Dr Mike. Thank you and Dr James for the knowledge. Also, Mark Rippetoe suggests shrugging the traps at lockout. Is this shrug necessary to avoid scapular or shoulder issues in the general population?

[@mattc4266]

Frank Hudacek you’re naturally gonna shrug upward while doing the lift to stabilize your scapula

[@philclarke3660]

you are not going to shrug upwards naturally wtf. There's a difference between scapular upwards rotation, which must happen for a proper overhead press, and scapular elevation, which would be more actively shrugging upwards. Try it yourself, I guarantee you will have less stability with a load overhead in an actively shrugged position vs. not

[@TheFrankHuda]

Phil Clarke no I agree - it is less stable at lockout while actively shrugging.

[@tbnaeem93]

What are some things to keep in mind for preventing neck pain? I tend to tweak my neck/traps quite often when shoulder pressing

[@fatdad9361]

Fantastic... Liked & Subscribed 👍🧐

[@VladyslavZauholnyi]

Now I need a separate video about that box. God damn it...

[@yoelmorales208]

Good video

[@Jankalaika]

Came here to see the box. Thats a really nice box 😄

[@ShellyRoKnows]

Oh… hey Joey 😌😍

[@dwaynecunningham2164]

I like Mike.

[@danielmeyer8517]

PLEASE a barbell squat video!

[@julieta203]

Mistake No. 11 to 1000, crossfit version of every exercise.

[@UK2PAUSA]

This channel needs more box

[@YoutuberRick18363]

I've always looked at it as: standing exercises are better for overall strength and conditioning and seated exercises are better for specific targeting of the muscle because you're seated and have a stable foundation allowing you to really work the specific muscle.

[@AntonioDal.]

Joey has a crazy build

[@paladindanse98]

My favourite lift

[@stephenp5973]

Thank you for doing this tutorial while leaving your shirts on.

[@lukaskonrad463]

Now that’s a nice box

[@spuZDK]

I don't do overhead press, but hey! it's always good to know how to perform every exercise! Thank you for the videos! they are so good.

[@RunkleDunkle]

You should try it!!

[@flaviuspitigoi4002]

Uncle Rip isn’t pleased with this one 😂😂😂

[@Sealed_Chamber]

Oh no!

[@oliverallen5324]

Mike is talking about for bodybuilding, not for general strength. Everyone's instruction has a focus that meets certain goals. Neither Mike nor Rip are stupid, but they definitely are targeting different audiences with their content.

[@unnaturalatrophy8073]

@@oliverallen5324 so form changes if goal changes smart a s s?

[@thedarknazo]

I got the memories of Snake talking about the box with the love for that box by mike hahaha

[@saladsn8k548]

“Uh snake, what are you doing?” “I’m in a box...”

[@jaghad]

Lol. "No, we don't fuckin love each other!". 🤣

[@edixionz8758]

Retract the shoulder blades and puff chest up to propel the BB with better mechanical leverage. Starting with it sitting on your chest, let it slightly graze the nose up vertically. Control the negative 1-2 seconds. Always achieve full ROM, starting from clavicle and ending with a lockout. Dont use momentum or lean, stand upright with chest up Pull head back at start to allow the bar to have a straight vertical path upwards, pushing the head subtly forward at the lockout. A natural sway in the upper body is fine, no need to be a robot. Ideal shoulder and grip position is individual

[@nilo7727]

Dr Mike!!!👍🙏😎 hook it up with a deload video!!🙏😎

[@giantbryant55]

I wanna buy that box!

[@arbit_rabbit]

@DR Mike - What about the 1 arm dumbell press? What are the advantages/disadvantages? and how does technique change?

[@firepillow]

one thing i dont agree with is that he says at 8:42 " lower body dead to the world" lower body in the ohp is very important too. cant leave your hips loose

[@09thespecialone]

Wrong. He is right. He meant that the lower body should be motionless with knees fully locked when performing a strict press (no hip drive too).

[@elevenbravo499]

I may just not have noticed it but can you do a dumbbell ohp video?

[@akhlaqmehar633]

Me:2020 doesn't surprise me anymore. 2020: Dr mike with hairs 1:26

[@debaronAZK]

fuck I didn't even recognize him

[@jamescipiti4623]

Where can I get that sweet box?!

[@GladiousMSR]

The "V-Sauce" of fitness!

[@LatimusChadimus]

6:54 RP now stands for Reps Proper

[@phoenixiq4433]

I love it, really helpful. Would be great if you do the same concept but for the Seated Shoulder press.

[@littleBrownDwarf]

As a noob I hit a wall with ohp soo quickly while still progressing on everything else. I got frustrated, pushed too hard and ended up messing up my shoulders. Now I'm terrified of trying ohp again after 3 years.

[@mpelgudmir]

That is a big dude.

[@splichie1988]

I feel like I'm going to get hit with a bill in like a month from all these videos... I'd happily pay it btw 😅 such good content. Cable crunch at some point? Always find it hit and miss

[@lordofnines2167]

Dr Mike Have you ever done Poliquin Flies?

[@tehseenchanna3564]

love

[@J90JAM]

That is a nice box.

[@StrongButAwkward]

Any plans to do a video for barbell hip thrusts?

[@b4yn]

Would keeping the elbows under the bar be another good tip, or cue? It goes a bit with keep the bar close but might be a bit more specific. Your demonstator (didnt get the name sry.) seemed was losing tension when his elbows fell slightly behind the bar at the bottom.

[@sill3n]

Lying hamstring curl please, what to think about when it comes to your pelvis, heard so many different opinions on that. Thanks.

[@Just.A.Guy.On.Internet123]

been lifting for years i think seated OHP is better stable and safe for people with lower back issues

[@JJvideoman]

I learnt to press from barbell medicine/starting strength. I assume the drive of the hips at the bottom doesn't violate mistake #7?

[@teaohughes8122]

For strength it's great but for hypertrophy it's more fatiguing with no benefit to the delts and triceps hypertrophy

[@09thespecialone]

Hip drive is cheating. Just lower the weight on the bar and press correctly. Go watch Klolov and learn how to strict press.

[@gerardmarin8614]

Omg. Just watching this vid and noticed the Trinidad and Tobago flag in the background. Shout-outs to my country 😄

[@ricand5498]

Do cheat curls next!

[@dreamrider2956]

Lol. We f@@kin hate each other. Nice intro. Good stuff here guys. Ty

[@markjohnson1460]

How many of us smack ourselves with the bar? great its the first tip

[@user-bv7jc]

that _is_ a nice box

[@TheKupko]

What about shrugging shoulders? What should scapula be doin?

[@kccuffsman]

Can you do one on the pullover ?

[@camerontait9132]

Nice box, if you haven’t already do upright rows