How To Get A Stronger Overhead Press (FIX THIS!)
Want to learn how to overhead press more weight? Well, the harsh truth is that many individuals just aren’t ready to overhead press to begin with. More specifically, they lack the sufficient range of motion and mobility in key areas that then makes it considerably harder for them to press weight overhead. Which is why it may seem like you can’t achieve a stronger overhead press regardless of what you do. So, in this video I’ll cover 2 such restrictions that are the most common culprits (thoracic spine mobility and lat mobility), and how to test if you’re actually restricted in these areas. Fix these overhead mobility issues, and you’ll finally be able to increase your overhead press.
The first thing that’s limiting your strength with the overhead press is your thoracic spine mobility. An inability to extend at the mid-back has been shown to limit shoulder strength during overhead movements. Also, a tight mid-back often comes with tight lats. Which is why many of you watching will likely feel quite a bit of resistance even when you just press your arms overhead with no weight, and is again why many of you will tend to arch at the lower back whenever you attempt to press overhead. That said, there are two simple tests (occiput-to-Wall test and its progression) that’ll determine if there’s sufficient mobility in your mid-back and your lats for overhead pressing.
Lack mid-back mobility and/or lat mobility? It’s time to focus on these various restrictions. And you can do that with a simple 3 step routine. Step 1 of this routine involves mobilizing the problem areas, which are your mid-back and lats. So, all we’re going to do is take a foam roller or a sock stuffed with a couple tennis balls, and start foam rolling these areas. For your mid-back, place your hands behind your head to open up your shoulder blades, and just slowly roll out just that mid to upper back region for about 30 seconds or so. Then, move onto the lats by laying onto your side and rolling out your lats from your armpit all the way down to your lower back again for about 30 seconds per side.
Next, to continue building a stronger overhead press, it’s time to move onto active stretching. To do so, there’s 2 active stretches we’ll use. First, we’ll focus on the lats with an active lat stretch. Next, we’re going to seated wall slides, a move that’ll not only further actively stretch our lats but will also teach us how to use our increased thoracic mobility in an overhead pressing motion similar to the overhead press.
Next is the final piece of the puzzle. After improving your overhead mobility with the previous two steps, it’s important to now transfer and engrain that into your overhead pressing so that your brain understands how to use that increased range of motion under load, which will help achieve our goal of actually boosting your performance in that movement. What I’d suggest though is at first, lighten the weight and take time off barbell overhead pressing altogether as this requires the greatest mobility demands. Instead, you’ll want to overtime progress through the following exercises: the kneeling single arm kettlebell/dumbbell overhead press, the standing single arm dumbbell press, the standing two arm dumbbell press, then the standing barbell overhead press.
So, here’s the action plan that’ll help you increase your overhead press:
Step 1: Mobilize
Foam roll mid-back: 30-60 seconds
Foam roll lats: 30-60 seconds each side
Step 2: Active Stretching
Active lat stretch: 5-10 reaches per side with 1s holds at end position
Seated wall slides: 10-15 reps
Step 3: Skill
Progression 1: Kneeling Single Arm Kettlebell or Dumbbell Press
Progression 2: Standing Single Arm Kettle Bell or Dumbbell Press
Progression 3: Standing 2-Arm Dumbbell Press
Progression 4 (goal): Standing Barbell Press
*For each progression, perform ~3 sets of 8-12 reps and increase load as appropriate overtime
Trust me, I know that corrective exercises aren’t fun. But if you want to stop spinning your wheels in the gym and actually break through the plateau you’re stuck in, then you need to address these things as it’ll pay off with more gains and less injury in the long run. And for a step by step program that shows you exactly how to incorporate important corrective exercises like these into a weekly training routine so that you can build lean muscle and break through plateaus in the most effective way possible, then take the analysis quiz below to discover which approach is best for your body:
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Hope this helps! What other exercises would you like to “suck less" at? Comment below and I’ll get on it!
@parthsuryavanshi8651
3 жыл бұрын
Lunges
@munirisa3692
3 жыл бұрын
Never been this early IT FEELS SOO GOOD👌🏽
@swapnilstud
3 жыл бұрын
Increase height
@gt4295
3 жыл бұрын
Jeremy, can you make a video how to train with health conditions like gastritis and pancreatitis. That will help me a lot. Thank you for what you doing.
@sujaypandit1956
3 жыл бұрын
squats, i feel really tired while doing squats.. squats makes me dead.
When starting bodybuilding, the OHP is the one exercise where you really overestimate how much you can lift.
@MrPerezOP
3 жыл бұрын
Facts
@lulquan4526
3 жыл бұрын
@subbing to everyone who subs me bruhhhh that mainly bcs your arm is shorter than that of your friends
@georgpress
3 жыл бұрын
@subbing to everyone who subs me your arm length is -150cm that's why. How much you bench 30kg?
@konradobidoski5415
3 жыл бұрын
Subscribed
@MikaelLewisify
3 жыл бұрын
incorectulpolitic...wow, I wish I had as much spare time as you appear to have. Lol
Test #1 : Occiput-to-wall Test - heels, butt, back against wall - engage core if your head is not touching wall or if the only way your head does touch the wall is with your chin pointed up, then your mobility needs work Test #2: Lats Mobility Test - from position in step 1, move feet forward - bend knees - keep head against wall and engage core - in a 'Y' position raise arms so your wrists are touching walls If your arms don't reach fully overhead, then your mobility needs work 3 Step routine to fix issues: 5:37 Step 1. Mobilize problem aeras - use foam roller to stretch upper back - same thing for sides under your shoulders 6:05 Step 2. Active stretching 7:24 Step 2.1 active lat stretch 7:56 Step 2.2 seated wall slides 10 - 15 reps 8:23 Progressing to overhead press Progression 1: start with kneeling dumbell/kettlebell raise P2: standing raise P3: standing 2 arm press 10:42 P4: barbell overhead press
Amazing how this guy posts EXACTLY the things I notice I need to improve. I notice, he posts it in a few days. Thanks for reading my mind Jeremy ;) QUALITY always!
Super advice, watched it an hour before overhead pressing, did the exercises, immediate improvement!!! Did higher weights for higher reps! Thanks a lot man!
Jeremy's intro game has been on point 😂
Watched this video the night before my push workout, and i have been struggling with 40kg overhead press, did the stretches and i manged the weight for the first time, i will start doing this at the start of every workout now. Thanks Jeremy you have been my guru since day one, im confident i will get a good body this time.
The mobility tips were a complete game changer. Did these a couple of days before and right before I performed a overhead pin press and it made a huge difference. Most guys just suggest throwing accessories at the OHP but that helped so much
I tore my rotator cuff when I was a beginner doing this exercise. Should have educated myself a little more in the beginning of my journey.
@imsentinelprime9279
3 жыл бұрын
How did you tear it
@joshblunt7165
3 жыл бұрын
im sentinel prime Too much weight on an overhead press. Out of the gym for about 6 months. It was a minor tear but I still couldn’t do any real benching or anything for quite some time. I became a trainer shortly after recovery and have been a trainer for over 10yrs now but in the beginning I made a big mistake
@maxime4924
3 жыл бұрын
@@joshblunt7165 do you practice your OHP nowadays ?
@southaussielad2496
3 жыл бұрын
@@joshblunt7165 hey mate did you have surgery for your injury? Does it still give you grief? I tore mine seven years ago, didn't have surgery and have issues with it flaring up a few times a year..
@joshblunt7165
3 жыл бұрын
South Aussie lad I didn’t have surgery. I did recovery exercises/stretches for about 6 months until I was able to get back to decent routine. I worked at the Fitness Center so I was able to get experienced help from the people around me. I focus on slow and controlled movements now, ranging from 10-15reps. So nothing with a lot of weight. Time under tension and mind to muscle connection. Best way for me to play it safe and still get results 💪
Jeremy giving us solid info as always. Keep it up bro!
I feel like Jeremy has a separate closet just for his tank tops
@PhillipCummingsUSA
3 жыл бұрын
you don't?
@jukes4499
3 жыл бұрын
He's like Dash from Danny Phantom, thirty of the same outfit
@davidkonevky7372
2 жыл бұрын
@@PhillipCummingsUSA I don't even have tank tops lmao
This was ridiculously good advice! I did the exercises a few times and noticed during and afterwards that my super stiff thoracic spine was much more mobile. I can now sit upright without any discomfort. Thank you so much! I've wanted and searched for something like this for years!
I have always struggled with these due to the reasons you mentioned and never knew how to fix my mobility. Thanks for this
Awesome content as always! These are so helpful and it makes me sad that I discovered your channel two years into my journey but it’s honestly better late than never! I’m excited to improve my physique and routine once the gyms open back up in Melbourne 🌻
Your channel is one of the best when it comes understanding fitness and your body. Working out is great but understand how the body works so you can stay healthy is a must. Thanks for all the great content
Thank you very much for making this video. This is exactly what I needed !
I literally just came back from the gym and I was struggling af with my overhead press... thanks man for dropping this, appreciated
@DougDimmaDab
3 жыл бұрын
I could’ve used this video a month ago 😂
@imsentinelprime9279
3 жыл бұрын
I can only ohp 20 pounds on barbell
@samizain9351
3 жыл бұрын
Hey ezio
@orangecaprinun
3 жыл бұрын
@@imsentinelprime9279 dude, you're blessed I don't dare to say how much I can lift out loud , lol
Brilliant Jeremy, just what I was looking for!
this was very helpful. i’ve wondered for years how to fix my overhead press. i’ll look thru your videos to learn how to improve on hip/squat flexibility. thanx!
Thanks! These are exactly the issues I’ve been having with the military press. Haven’t had any quicker way to humble myself at the gym since I started going again.
Jeremy and Jeff Nippard are both absolutely priceless to the KZread fitness community. Spitting gems of knowledge, consistently. Love.
You should do lateral raises next!
@TimothyLeeMSOTCPT
3 жыл бұрын
YOU should do lateral raises next. Those side delts could use some work... Lol jk you have nice shoulders. I should actually work on my lateral raises... :\
@illuminati7766
3 жыл бұрын
Timothy Lee, MS, OT, CPT Jesus Christ that was embarrassing
@roryc7461
3 жыл бұрын
@@TimothyLeeMSOTCPT you should do Lateral GTFOHs!
@bruhbruh1185
3 жыл бұрын
Timothy Lee, MS, OT, CPT simp
@TimothyLeeMSOTCPT
3 жыл бұрын
@@illuminati7766 🤣🤣🤣
I did the sitting movement. Oh My God. No flexibility in my upper back, for 30 seconds I huffed and puffed like a bison. (I normally have a very hunched posture). After standing up, I had the easiest time of my life keeping my upper body straight! This has been a first in my life! THANK YOU SO MUCH JEREMY!!!
Thanks Jeremy, this video is awesome! Just what I need! 💕
I was literally just looking for OH videos yesterday and here you came 👍🏽👍🏽
@EnlightenedRogue24
3 жыл бұрын
Metro Boomin - That’s because we’re all being monitored by the powers that be. ☝️🥴
Superb data... No body gives so detailed and engaging videos like you.. Thank you..
This channel just keeps getting better thanks for the science
This is the best online video for overhead press, i have an arched back which exactly need what Jeremy have shown
Perfect form on every exercise that's why i only watch your videos nowadays. no shortcuts. no editing. hopefully i'll stop making excuses and start training soon. My current excuse is my scoliosis.
One of your best videos. It was informative.
When you got 20 on each side you know that is progress
@mrxsal
3 жыл бұрын
Lbs or kgs?
@imranhussain885
3 жыл бұрын
@@mrxsal kg
@mrxsal
3 жыл бұрын
@@imranhussain885 i weigh 95 kg and im struggling at 15 kgs already :/
@imranhussain885
3 жыл бұрын
@@mrxsal Do overhead presses atleast twice a week and you will get stronger👍
@fredriksvard2603
3 жыл бұрын
Thats a lot. Then again, some ohp like 200kg.
Very helpful and informative video. Very clear explanation and demostration. Thank you very much☺
Although this was for OHP, I used similar logic today for bench, and helped a lot!! Thanks
This guy is a smart, strong mando your explanations about exercises are very good make lots of sense keep up the good work and keep making great videos ! 👍
really appreciate the advice shared in the video
Really appreciate this free advanced content ty bro really much for the effort 👊🏼
I did the test and my hands couldn't reach the wall doing the lat, middle back test. I didn't realize that was the issue and thought I would have failed the first test. Good information to know. Thank you for helping me with the video Jeremy.
The only video i got in KZread for this issue.! I just obsessed with this issue.! Thanks for the solution.!
This is just what I need! Thanks!
Jeremy, I will appreciate it if you can make one on squats. This is quiet thorough. Great video!
I would like to see a similar video on squat and dead lift. I think I already know my issue is a weak core. Love your vids... they are the real deal.
I honestly needed this video as I myself suffer from it. Thank you so much for it and appreciate all the tips.
@pjp7316
Жыл бұрын
Has it helped?
Love it....and not even finished watching it till the end
Thank you very very much brother, now I figured out what's missing. I will work on these from now on.
This man single handily fixing my posture
Love the use of Complete Anatomy to showcase actions performed by various muscles.
Your graphics game is on point! Great info!👍🏻
Great video as always. Cheers Jeremy
i take a break doing my ohp and see this video. thanks jeremy for the help!
Ohp is my second favorite exercise behind weighted pull ups 💪
@barkruffalo9700
3 жыл бұрын
Dude.....same.
@doctordeath2551
3 жыл бұрын
I can’t even do pull ups
Definitely giving this a try, as I’ve had this issue for several years, to the point of giving up on overhead pressing. I can see this potentially helping me get into the low bar squat position as well which is currently impossible.
@pjp7316
Жыл бұрын
Same same, can u tell me if it has helped?
Excellent Video. That wall squat Y exercise was challenging but loved it!
I can overhead press 205lbs, but I do have many of these restrictions. I look forward to the improvement in my mobility and strength with these suggestions.
So helpful, thank you.
Thankyou so much, this has helped a lot
Best explanation ever!
Thanks for this dude!
Another excellent video.
my favorite shoulder exercise!!!!!
Excellent video, well done!
That lat stretch on knees was a game changer!🐐💪
Dude I love this dude he has helped so much
@scycosnake3964
3 жыл бұрын
Youre gonna think Im full of shit but try this: kzread.info/dash/bejne/o6ejo9eBqKmeabw.html I took my 9rm to 14 reps in 1 week, and the 14 reps was even with sore front delts, I probably could have gotten 15-17 if I was fresh
Keep going bro... Big fan of ur videos
Intro...😂😂😂😂 love the comedy side of trying to score gains
Excellent point with lat mobility; I recommend using the abwheel rollout as a way of simultaneously increasing lat mobility and increasing lat strength. Myself, I cannot relate; my overhead press progresses just the same as any other movement because that's how adaptation works.
I have a slight arched back when I do the overhead press this video was very very instructive.
Ive been struggling with my ohp for a while now. I just found out that my lats are very tight. Explains why i can do 75lbs on the seated dumbell press but i can barely do 135lbs on the ohp. Thanks a lot for this video Jeremy!
@moshuunderwater2624
3 жыл бұрын
That's not why you're stronger, it's because you reduced the length of the kinetic chain, that's why you're stronger in a seated position than standing. This video is basically a bunch of nocebo's just add more volume to your press and you'll get stronger it's not that hard.
@dnegel9546
2 жыл бұрын
Seated vs standing. Big difference.
@BloodyFox1
Жыл бұрын
@@moshuunderwater2624 garbage bro science advice. If your form is bad, either through a lack of mobility or bad technique, adding weight does absolutely not help you push through a plateau. Increasing weight or volume can be the answer, but not if you realize you lack in mobility and can't properly apply the strength you actually do possess. That will most likely just result in injury.
Man i have wondered why I couldn't do a press without arching my back for a long time. This was very helpful.
really good ,thanks coach
superb .it helped me alot
Thankyou so much jem❤️
I want to see next a video that is 100% prove how to fix impingmentsyndrom shoulder pains thanks
I’m glad that I’m doing the active stretches, but I don’t do a lot with the foam roller. Gonna try that out!
I was waiting for you brother
I like the push press,with a slow controlled eccentric.
@100KGNatty
3 жыл бұрын
Fast, explosive concentrics and slow controlled negatives are the way to go.
Very informative video
legs+shoulder day tomorrow. thanks man
The start of the video was the most hyped I've ever seen Jeremy lol
yes!! so happy I subsribed... and your little thumbnail poppin up with the notification is SO nice it just makes you wanna watch the video asap hahahahaha you look gooood bruh!
Very fantastic viedo I will using it in my fitness career
Great taught! Love from india ♥️
Now, I think you should make a video including all the exercises you have explained, and the best time to do it (before or after the workout)
hurt my back doing this a few years ago. trying to start up again while preventing lower back issues.
Tysm for sharing this vdo .. I've learnt so much from you .. lots of love from India
@BuddhaSunn
3 жыл бұрын
Namaste our brother from India
Literally had alot of struggle with this exercise today
Great content Jeremy 👍. Combining the accurate knowledge + a bit of sarcasm, you are producing great content. 😁
Such a great vest/tank top
Congratulations on your new gym and thank you so much for all of your quality videos... I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm). I'd love to know where I can get a tank top like the one's you wear in your videos. Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours. Where can I get that tank top that you wear in your videos (the blue or gray)? Can someone help me?
This being one of the only places where my mobility isn’t bad
wow this is gold!
Great job
Intro is better than ever
Thank you
sweet! ive been there since day 1 and now you have millions of subs damn
i liked this video well explained Jeremy 🙏 .. please do one for pull up as its very diffcult for me to do it 😥
Can you make a video about static exercises, please? What are they for, how to incorporate them into your routine, etc.
Good explain all video
Thanks Sir
Thank you brah i struggled to get stronger for this
Thank you Jeremy..... ever since i decided to start my workout journey 6 months ago, i have lost 21% body fat, cut down 25 pounds, and added 50 pounds of muscle on me...so i say THANK YOU, because i watch your videos weekly
@vulkodaf9664
3 жыл бұрын
50 pounds of muscle in 6 months ? Dude ..
@sherifseif4927
2 жыл бұрын
@@vulkodaf9664 exactly!
@VG_164
Жыл бұрын
50 pounds of muscle in 6 months???😂😂😂 What roid blend are you on?