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@rye-bread5236

10 ай бұрын

Do you have a discord for those who have bought your programs and have questions?

OHP does help with the pain. Also its fun when people think you're setting up for front squats and start pushing weights overhead.

@paulwhite9242

Жыл бұрын

I OHP more than I front squat :/

@maxsk9074

Жыл бұрын

@@paulwhite9242 ? why ?

@jahimuddin2306

Жыл бұрын

​@@paulwhite9242, Same. I need to work on my front squat.

@0zone247

Жыл бұрын

​@@paulwhite9242 damn that's crazy

@markpozsar5785

Жыл бұрын

​@@paulwhite9242 it's okay, front squats are bs anyways unless you need it for a very specific purpose.

Overhead press and deadlift are the lifts that have transferred the most over to real world usefulness. Training them makes moving shit around so much easier.

@ianwoodaudio

Жыл бұрын

Yep, at work I have to do OHP and DL movement patterns all the time

@andrewreed1329

Жыл бұрын

i also found heaps of arms work too

@AllPainNoGains

Жыл бұрын

Working in a shipping warehouse I've seen the same thing. Over the past year I've almost doubled my deadlift and overhead pressing strength from where I started and it has made it much easier to do my job without beating the hell out of myself, especially when I have to put something heavy up on a conveyor that's at eye level. Heavy boxes that I would have struggled with before, now I can just casually push-press them up over head and onto the conveyor.

@godwarrior3403

Жыл бұрын

My two favorite exercises. Nothing makes me feel stronger than doing those two. Feels like "RAH now I can move furniture!" 😂

@kdk200

Жыл бұрын

And rdl for me. If somethings not too heave and I don't want to get my body low I'll rdl it, feels good

It is not much, but I hit a 95Lbs PR on my seated OHP yesterday. Time to get to 115.

@aborigine777

8 ай бұрын

Bro you are beasting it. I am in the same boat with you.😅😊💪👑💯🔥✅🦍🦏🏋️🤸

@darkskies6564

7 ай бұрын

Keep up the good work

@timejumpertarot1114

6 ай бұрын

Improved performance 🍻

@devinconn1596

3 ай бұрын

Hey! If it’s heavy for you and you pushed yourself to lift it then it’s a ton. Great job and keep up the great work

@heybro6105

3 ай бұрын

Fuck that, it IS much because it's YOUR PR. Keep applying pressure.

Grinding that last rep on a ohp is one of the best feelings.

@trippydee0330

24 күн бұрын

This is absolutely the truth

The fun part cannot be stressed enough. The OHP is my favourite lift because it's just so fun to lift heavy weights overhead. Lying on a bench and pushing a barbell just isn't as fun to me, so I will always choose the OHP.

@fbtyube

Жыл бұрын

Amen brother💪🏋️

@roundup1253

Жыл бұрын

Amen brother same here. And OHP is so fine for my shoulders. I banged up my shoulders with incline DB benchpress but I healed it with OHP

@Luraj7

Жыл бұрын

Always benched never OHPd, front delts didn't grow up until I started OHP properly. It's a bit rough at first but the fun part comes very fast!

My biggest current goal is a 100kg strict OHP. I've reached the 75kg mark so far. Absolutely my favorite movement ever.

@naughtiousmaximus7853

Жыл бұрын

You shoulders big?

@SteveCabana-ir7jt

Жыл бұрын

Awesome man you'll get there soon. I'm strict pressing 285lbs. I'm trying to get to 315. 4 sets of 8, 5, 3, 12 OR 5, 3, 1, 10 were what helped me. Good luck.

@lucahoffmann9029

Жыл бұрын

75 kg overhead would smash the shit out of me :D can barely desdlift That for like 7 reps :D *175cm 67kg 1 month gym Am doing 25 kg overhead for 8-10 and i just love the movement it makes me wanna Go all out in Contras to Front Raises which are just boring in comparison

@AqueleGamer

Жыл бұрын

@@naughtiousmaximus7853 Yeah, they're one of my best muscle groups for sure.

@alexandroqueiroz9616

Жыл бұрын

how long did u take to go from 60 to 75?

I personally think a more shoulder dominant physique looks better rather then chest

@Wuchtamsel

Ай бұрын

Absolutely, but simple side raises are just better for that purpose.

@professoradonis8246

Ай бұрын

It’s not ridiculous to say that but why not both

Only time I've ever had achy shoulders was when I decided to cut out OHP. Definitely something to it for shoulder health.

I love the overhead press. You cannot be weak and press a huge weight overhead.

Man, the OHP helped my shoulder issues. I started focusing on it last year, and gave it its own day of the week for a workout. My shoulders and arms look fantastic now too. I just hit a 150 lbs PR. I walk around at 185, so I'm super stoked to be able to OHP my body weight eventually 🎉

@nomaderic

Жыл бұрын

I'm about the same boat as you right now. I'm around 183 at the moment and just hit a 145pr yesterday. Here's to both of us getting that bodyweight pr soon!

@adamhinkle5580

Жыл бұрын

@@nomaderic im 185 and pr is 150lb too =)

@nomaderic

Жыл бұрын

@@adamhinkle5580 let's eat!

@JohnDoe-fz7hz

Жыл бұрын

Where exactly did you have shoulder pain? In my case, it's on the Backside. The Infraspinatus, and Teres major and minor on the left are often swollen and hurt. I tried a lot of different angles grip wide, etc. but can´t get rid of it. I would be glad If OHP is the solution to fix it.

@CurrentlyBlazed

Жыл бұрын

@@JohnDoe-fz7hz mine was on the side and front delts

OHP helped me immensely in the past. Everyone would come and get me to put the 50kg boxes of frozen meat on the top shelf. For me bench is an accessory to my OHP.

I love strict pressing in the 5-12 range and push pressing in the 1-6 range. You’re absolutely right it’s so fun to throw 50 more lbs overhead with a little push

I work at FedEx and I can 100% say my job has become a lot easier after working more shoulder strength over time. Bench I don’t think is too applicable for more general real world lifting

@buddylee4

Жыл бұрын

Fedex gang 😎

@zxcvb243

9 ай бұрын

Yeah, if you work in the hub it helps a lot for sure

@StrongBodyandMind33

7 ай бұрын

It really isn’t. This is why I find it annoying when people’s question is always “hey bro how much you bench?!? Duuuuuuhhhhh” Annoying af, it’s like when tf do you even use your chest muscles outside of benching on a day to day basis?!

@blubbermammoth8426

7 ай бұрын

@@StrongBodyandMind33 it’s because it’s the most fun for a lot of people. I definitely get why they ask about it. It’s a cool lift. Plus a big chest is incredibly aesthetic

@StrongBodyandMind33

7 ай бұрын

@@blubbermammoth8426 i get that

Love strict press, my favorite lift. Chasing 275 right now. Never really enjoyed bench and always found overhead press much more impressive.

@frankwhite555

Жыл бұрын

Damn bro. I'm just getting into it with the barbell and I'm starting at a measly 90lbs for 5x5. I think I was doing 115-125 but I started with bench today with supersetting it with dumbbell press so I think it wore out my shoulders and I couldn't get the 115-125. But I'm hoping I can get to 150 at least in the next 3 months

@ethanpeeler3147

Жыл бұрын

@@frankwhite555 just keep at it. When I started overhead pressing I was doing reps with 90 lbs as well.

@frankwhite555

Жыл бұрын

@@ethanpeeler3147 I have a question. Do you think it would be dumb to constantly switch up my workouts? Like 2 weeks I do let's say barbell squat weighted pull ups overhead press then the next week goble squats dumbbell press lateral raises then maybe in 2 weeks after that I do Bulgarian split squats maybe dips pushups... Etc etc... That's just an example. In just saying I like variety. Do you think I can get strong that way instead of just sticking with a routine for a while, if you get me?

@ethanpeeler3147

Жыл бұрын

@@frankwhite555 generally it’s best to focus on whatever movement you’re prioritizing. If you want to build a better overhead press focus on overhead press instead of bench. Obviously you can and should use other lifts as an accessory to get stronger and strengthen surrounding muscles. Best suggestion I’d make is follow a program and stick to it. If you go to starting strongman there’s a 9 week program that worked for me really well.

@frankwhite555

Жыл бұрын

@@ethanpeeler3147 oh no, no strongman for me Haha. Just really wanna be strong good physique and in good shape/healthy. I want a little size and a little toneness. But I will focus on specific areas. Thank you.

I had a pretty nasty shoulder “sprain” about 11 months ago. It hurt pretty bad. I couldn’t bench. For some reason, ohp doesn’t hurt. I can do lots of OHP with no pain, and I think it’s even helping me rehab my shoulder to the point my bench is recovering slowly.

I’m nearly 50 years old, and I’m still a pretty strong bench presser, but I know several otherwise strong people about my age that simply cannot bench anymore due to shoulder pain. I think it’s a very good idea for younger people to really focus on shoulder strength now if they still want to bench as they get older

@alanh7247

Жыл бұрын

maybe tell your friends to look into deadhangs... dr kirsch...

@Ice-Sikill

Жыл бұрын

​@ALAN H what's dead hangs?

Love OHP and bench. Definitely less shoulder pain on the OHP !

The OHPs have become my favorite for sure. I do all of them but now that they have a Viking press in my gym I’m always looking forward to that session. Oleksii Novikov was asked why he’s so good at the dumbbell press , his answer? “It’s my favorite “. Proof that fun makes success 💪💪💪

Just got a barbell in my garage, been doing dumbell overhead press in the gym. I’m so excited to make the change to a barbell overhead press and watch the numbers grow! Thanks for the video!

OHP is one of the most fun exercises I've ever learned to do.

Added this to the rotation last month, and it has helped my bench. This on top of my shoulder accessory lifts.

OHP is literally the ultimative upper body strength exercise. It’s also one of the best exercises for carry over strength to almost any other push movements

Bro came to answer my question as I finished the meanest set of overhead press to failure🙏

Someone give this man a million followerssss jeez. Such quality content, keep it coming it’s always appreciated.

This is well timed. I'll be in the Waco HOT Classic with you in August as a Novice LW. Been training with a jerk, push press, and strict as accessory. This video helps give context for my methods. Thanks.

Man I’m loving how often you post vids now

This has me inspired to add this back into my routine. We did this when we were doing spring training in high football. I kept it up in martial arts training in my 20s. I started bouncing in my mid 20s and having good upper body strength definitely helped getting people out the door and definitely added to your punches along with technique. Great video!

Great advice. Thanks!

My favorite video yet!

Yes, I am a victim of ignoring my delts. But NOT any more! Thank U 4 the information that makes great sense!

Perfect timing Alex! I literally just hit a BW OHP 5 hours ago, which has been a goal of mine, since I started lifting around 2 years and 3 months ago. 💪

My ultimate goal is to strict press 1.5bw Personally i just love the way shoulders look Whether its comic books or dragon ball z most of the time the shoulders are the freakiest feature they have and it looks awesome I did the 3x a week bench routine from greg knuckles and got pretty far but started getting aches and pains so now im gonna try the 2x bench routine but for ohp

@utgardkraft1412

Жыл бұрын

Great sources of inspiration! That first picture of Goku going Super... (In the manga) My 12 year old self was hooked on training for life.

@ianonufer6988

Жыл бұрын

I also came here to give props for the DBZ comment lol

@jason2014

10 ай бұрын

OHP doesn't grow your shoulders to look freaky. Delt isolations do.

@monstermagnet3150

6 ай бұрын

@@jason2014 Nah, it just takes more time but also build strength

Thank you Alex.

Having just changed my split from push/legs/pull to chest/back, shoulders/ arms, legs, have upped the volume in shoulder workouts, now doing 2 sets of OHP, 2 sets behind the neck, 2 sets bent over laterals, 2 sets of laterals, I noticed my first AMRAP set of OHP went from 10 reps to 15 just 7-8 days later. (As I am 59, I decline to list the actual weight used only 65 lbs) looking to build back up to my former 115 lbs of decades ago… :)

I'm glad that you validated my love of the OHP. Never cared about big bench numbers.

Well made video bro! I plan to spend some more time on my overhead press. I want that bodyweight strict press!

Impressive OHP clips, brother!

Loving the shout out for Sam. What a homie you both are

Just found your channel, really like it!

My favourite movement, standing or seated - both are fantastic 💪

Good man, my favourite lift. I see bench, especially pause-reps as an accessory for (strict) OHP and no more

i started ohp and other variations like 4-5 months ago and man... life changing.

Doing shoulder press builds muscle around your rotater cuff less problems I've had shoulder problems and I shoulder press all the time no more problems at all

Definitly re-focusing more on overhead pressing, convinced!

I’ve coached football for 10 years and we do OHP weekly. Never coached a kid that could OHP 250

7:43 my guess here is that overhead pressing tends to be more of an open chain movement meaning the scapula is more free to move whereas it’s locked in the bench. I’ve learned to love benching recently especially Larsens. But if I have to pick one between overhead pressing and benching, I’ll choose overheads all day since I also love weightlifting as well.

I finally got access to barbells late January and started the Bullmastiff program. Ngl my ohp is super weak (inspite if many other shoulder movents and work I've done prior) and it's discouraging, but I have to remember I've only been doing ohp for 3 weeks total haha. I can already see an improvement in my shoulder musculature and it won't be long before my ohp really picks up.

Yes next question

I too find the barbell OHP supremely fun. After 4 months of specialization I unfortunately started getting some biceps tendonitis, and then bursitis of the shoulder. In the rehab process now and hoping to rebuild the lift from zero with dumbbells

I too love the overhead press

Yeah, I could press with a tweaked shoulder, while forget benching. An defo agree on the fun part, such a cool lift to both watch and perform.

#6 the reason I love it. It is fun

My favourite exercise (all variations) and my priority for a very long time

I started barbell overhead pressing 6 months ago after a shoulder impingement injury on the bench press. Not only has the shoulder pain gone away, I've added 30 pounds to my overhead press, plus another 20-30 on my bench press. Great video! My goal is to push press my body weight (100kg). Hope I reach that goal in my lifetime. I can rep out 100kg nearly 20 times on the flat bench, but who cares. 1 - 100kg overhead press is so much more impressive.

Its a convenient time-saver to set the rack up for squats and do OHP sets as you warm up for Squat sets.

I’ve always use dumbbells but recently I’ve been using the smith machine and I’ve noticed a big difference, although I had to drop down in weight, it’s apparent that my form is better and it targets the front delts a lot better, not to mention the pump 👍😁💪🏻

The press is goated. Shoulder health and gains like crazy since giving it equal attention with the bench

I had severe pain in my upper arms for a year while benching but OHP always worked painlessly.

I love military press!! Did shoulders today and did 225 for 9 good reps....almost 10. I've gone up to 265 but I start to cheat a bit. My shoulders have grown a ton with shoulder press. I weigh 275 and am 6'3". Max bench press is right around 405. Not bad for 55.

I've got rotator issues in both shoulders, so certain movements I can't do, or limit as a result. Overhead press though, always makes them feel better if they are aching for whatever reason. So overhead press for me is a staple. I love it as well, so it works out.

I have a 190kg bench and 110kg seated OHP. Given the disparity and my shoulder issues I've started to focus on OHP a lot more. Been thinking of running the same type of high frequency programs for it that blew up my bench.

Back squats have been hurting my lower back and knees lately so I've been trying variants. Let me tell you, front squat into a push press is fun AF and looks awesome. Very whole body workout and you're kind of doing a super set with 1 exercise. Would recommend.

I legitamatly get exited for ohp, I do it standing with a barbell, it greatly improved my pain with front squats, and it really improves stability and overall strength more so than the benchpress.

Just starting over head press.

I’m a huge fan of the dumbbell over head press, yes when I am at the gym I do like the barbell version so I do like both

I really like pressing stuff above my head and thanks to the strength i developed, I'm able to do all sorts of crazy stuff with my kid.

I had impingement from OHP. What helped was dead hangs and massage gun to the pec minor.

With respect to hypertrophy it gets a bad reputation but like you said it's a "bang for your buck" kind of thing. Depending on equipment, split, frequency, etc. it can absolutely be the single best shoulder exercise for getting size and there is almost certainly a variation out there for your situation

Very nice

Alex you’re a real OHP monster. Man you are strong in everything but I think relatively you’re strongest in OHP. Don’t think many people can keep up with you

OHP(standing) is great i never did it b4 i started recently i cant lift super heavy there but i noticed progres on other excersise since i aded OHP...For amateur doing recreational GYM i love it

Amen Alex, you’re so true with the pain thing. Always when I rotate in a bench press even Dumbell pressing on a bench into my program I can wait for shoulder issues to come within 4…5 weeks and one day I found it does not develop as fast if I also overhead pressing with light DB the same training day I’m benching. And literally when I stop horizontal pressing and go back to only OHP my shoulders heal within couple of weeks. Meanwhile I stopped every horizontal pressing, I do only flys for the chest and all my pressing is overhead or dips I feel great. Bench pressing is so overrated. And also true Progression in OHP will help more with benching than vice versa.

Had shoulder pain doing OHP for a bit, lat raises to a good height fixed it. I only have wrist issues from time to time, I think the heavyish dumbell shoulder press is fixing that slowly. The trick to longevity is finding what reduces pain, which reduces anxiety, improves recovery, improves training intensity, etc

Love ohp. I sometimes do seated ohp in smith machine as an accessory and variety. I saw the legend BigZ do this in training. He held the WR in log lift for a long time. 224kg.

@Joy-i9n

2 ай бұрын

Bro, do seated military press good or standing military press

I do single arm ohp with dumbbells to help with stabilizing my core.

I have shoulder pain from a job I had. Started lifting a few months ago I use light weight on the shoulders and I find it reduces the pain and when I don't train them for a week the pain came back.

OHP is super fun, I felt really proud when I finally hit 100lbs because it does feel like a feat of pure strength

The real world carry over is what convinced me. Doing heavy physical work one will carry stuff, lift over head, drag, throw and lift from ground. I had done heavy kettlebell (32 kg - 70.4 LB) work for many years before I got my own barbell. One day on the field with my brother who is not a weak guy himself we hammered 2.5 m fence posts into ground with a big sledgehammer. He was quite reluctant to pick up the sledge after a while. I had not trouble fielding it over head hammering for hours. For real world usable strength: Deadlift and it's relatives has to be #1. Overhead pressing or kettlebell pressing will be close #2 (Weighted) pull-ups are balancing all the pressing and compressing, thus very relevant #3 (Weighted) dips (on gymnastics rings) are great too, it easily replaces bench pressing for the muscle development side and requires unique core activation.

Been doing a lot of strict overhead barbell presses from a long time, now thinking to shift to push press

ran this pretty happily n productively , injury-free for a few years , religiously. continued somewhat haphazardly (due to bizness travel) for a few more. went from a 315sq275bp315dl135pr @220lbs to to 555/405/615/285 @280. this was mid 30s thru late 40s. very pleased, doug hepburns one of my fav lifters great story there

I have tiny pea shoulders to catch up on. I used to press but stopped due to shoulder impingement. This recent bulk I’ve made progress everywhere, but lateral raises got me no where so my shoulders are way behind. Started dumbbell shoulder presses though, it’s easier on my joints and I’m making progress

I do clean an presses into press > cleans > BoR(bent over row) > deadlifts. Its a wonderful movement. Do the full movement and then break it down from top to bottom. Incorporate into a workout or just straight destory yourself on this alone. Either way OHP is amazing

Bro I can’t believe this is still talked about. I used to be a non believer in the OHP. Then I got semi strong at the seated version and my delts blew up. If you haven’t tried at least getting strong at the movement, then you should consider it!

OHP is my favorite

Yes

This is true.... i was never into chest movements and always did the Military press often, once i scaled down and went to do chest movements i would feel a crick sound from my shoulder. I also struggle to get stretch out my arms even stopping for a week when i went on holiday

Could not agree more! But if i do the standing strict with a bit o leaning back, i also do feel the upper chest a bit, of course nowhere near to the extand of the bench. Also i think it is interesting, that even with the push press, where there is a much higher loard compared to the strict press, there are usually less issues

I've been doing for years and I'm pushing 50 part of my routine and best If you do bench press after that straight to OHP!

Man this video came out after I mentioned that the big 3 should be the big 4 and include the OHP. It really is a great movement and contributes so much to people’s overall health and stability. So many little benefits that add up BIG. Rock on brother.

@09thespecialone

Жыл бұрын

Overhead pressing already belongs to the sport of weightlifting. It’s just not a competitive lift anymore (the clean and press was abolished in 1972 by the IWF).

@meisdetermined

Жыл бұрын

@@09thespecialone didn’t know that! Thank you

Yes.

Could you please discuss some of the pros and cons between seated and standing versions

As a sousaphone player I think I’ll start doing these to help with the shoulder pain I get from my instrument. Last year my New Years goal was fitness so I went from 220 pounds to 200 pounds. This year my goal is to go from 200 pounds down in 185 while gaining more muscle and flexibility. I really want to be flexible with the legs.

I have standing / barbell OHP as my main press movement right now. I'm probably going to keep it that way for maybe 6 months to see what happens. Pretty fun so far 💪

@danielwebb9188

2 ай бұрын

I started power to the people . Deadlift and ohp daily . What is your thoughts now on the ohp as main press ?

@nmnate

2 ай бұрын

​@@danielwebb9188 So, maybe at 5 or 6 months into doing OHP first (and just OHP for my vertical presses, usually about 10 sets a week)... I hit a pretty hard wall. I love the movement but just by itself wasn't enough to keep some momentum. I swapped in a different vertical press (also as the first press in my upper workouts), and started making pretty immediate progress. A couple months ago I did a couple sets of OHP just to see how it was coming along. I was a little surprised at how fast what used to be a 3RM moved, it was an easy set of 5 now. Could probably hit 6...maybe... 7. It probably wasn't a plateau... just a stale lift that I needed a break from and an alternate stimulus. With a smaller exercise selection you might find it useful to pay attention to what work is being productive. Slow, gradual work can still be really useful. Don't ditch a movement when the progress gets hard...figure out a way to get it moving again. You're going to have to figure out what works for you. Sometimes it's almost an unrelated movement that builds up a weak area (traps, upper back, triceps, working on bracing through a different compound, etc)💪

I like doing behind the neck, it's a bit more dangerous but I like how it targets the rear and side delts more than the military press.

@zerrodefex

4 ай бұрын

Barbell BTN with light weight and BTN wide grip lat pulldowns made me flexible enough to scratch the middle of my own back again.

A few years ago I did an experiment. I stopped completely benching for about a month and instead I was pushing hard on military press and weighted dips. End result.... my bench went up!

Someone with a good strict press will always have a good bench press but someone with a good bench won't always have a good OHP . There are so many 4 plate benchers who can't strict press 2

Ohp and overall olympic lifting fixed my shoulder issues after mostly just benching for awhile

I do it because I love overhead pressing

It’s the funnest movement. Plus it doesn’t automatically go up with weight gain like the bench