How To Get A Stronger Overhead Press (FIX THIS!)
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- 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!
Lunges
Never been this early IT FEELS SOO GOOD👌🏽
Increase height
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.
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.
Facts
@subbing to everyone who subs me bruhhhh that mainly bcs your arm is shorter than that of your friends
@subbing to everyone who subs me your arm length is -150cm that's why. How much you bench 30kg?
Subscribed
incorectulpolitic...wow, I wish I had as much spare time as you appear to have. Lol
Super advice, watched it an hour before overhead pressing, did the exercises, immediate improvement!!! Did higher weights for higher reps! Thanks a lot man!
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.
How did you tear it
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
@@joshblunt7165 do you practice your OHP nowadays ?
@@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..
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 💪
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
Do you wear a cape in your spare time? I know not all heroes wese cakes, but maybe you do...
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!
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
You should do lateral raises next!
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... :\
Timothy Lee, MS, OT, CPT Jesus Christ that was embarrassing
@@TimothyLeeMSOTCPT you should do Lateral GTFOHs!
Timothy Lee, MS, OT, CPT simp
@@illuminati7766 🤣🤣🤣
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!
Ohp is my second favorite exercise behind weighted pull ups 💪
Dude.....same.
I can’t even do pull ups
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.
I feel like Jeremy has a separate closet just for his tank tops
you don't?
He's like Dash from Danny Phantom, thirty of the same outfit
@@PhillipCummingsUSA I don't even have tank tops lmao
Jeremy and Jeff Nippard are both absolutely priceless to the TH-cam fitness community. Spitting gems of knowledge, consistently. Love.
When you got 20 on each side you know that is progress
Lbs or kgs?
@@mrxsal kg
@@imranhussain885 i weigh 95 kg and im struggling at 15 kgs already :/
@@mrxsal Do overhead presses atleast twice a week and you will get stronger👍
Thats a lot. Then again, some ohp like 200kg.
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!
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.
Seated vs standing. Big difference.
@@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.
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.
Intro...😂😂😂😂 love the comedy side of trying to score gains
Currently doing Overhead Press everyday. Three weeks ago I did 12 on 35 KG (77lbs) and now I'm doing 10s on 50 KG! (110)
Love this exercise. But be careful! :)
EDIT:
Currently on 80kg x3 reps as maximum. Lowkey gonna try this shit again, three years later. Back in these days I might had some newbie gains for sure.
How do you add on weight so fast, do u add weight every week or what kind of progression u use teach me the way
Brian Chang First I did 2 days, raised with 2kgs, but now I do 3 days then Raise!💪🏻
Will most likely hit plateau soon though
@@tingsborg9375 you count the weight from the bar or 25kg on each side?
Lol he’s counting the bar, 70kg total (25 each side + bar) would be pretty damm amazing for 10 reps
@@finnhealy9028 it is possible last year i was doing 5x5 70kg ohp
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.
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.
I want to see next a video that is 100% prove how to fix impingmentsyndrom shoulder pains thanks
I was literally just looking for OH videos yesterday and here you came 👍🏽👍🏽
Metro Boomin - That’s because we’re all being monitored by the powers that be. ☝️🥴
I have always struggled with these due to the reasons you mentioned and never knew how to fix my mobility. Thanks for this
Jeremy's intro game has been on point 😂
Jeremy giving us solid info as always. Keep it up bro!
Jeremy, I will appreciate it if you can make one on squats. This is quiet thorough. Great video!
I am doing OHP wrong and also not improving
Now I get to know that my mid back and lats are stiff from tests from the video
Thanks for the video ❤
I like the push press,with a slow controlled eccentric.
Fast, explosive concentrics and slow controlled negatives are the way to go.
My fav compound lift. I did 130lb x 8 today, hope to break 200lb this year!
Did you do it?
That lat stretch on knees was a game changer!🐐💪
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
I foam roll every morning and every night. I never roll out my lats, though. Well I just did and holy shiiiiiiit! I am tight!
The only video i got in TH-cam for this issue.! I just obsessed with this issue.! Thanks for the solution.!
If you're only training shoulders for hypertrophy (and not olympic or powerlifting) then I suggest removing the barbell shoulder press completely as it places your shoulder joints under A LOT of stress which is already on top of barbell bench pressing, another exercise that stresses the shoulders but provides far more bang for the risk. The straight barbell forces you to place your shoulders and flare out horizontally instead of a natural more inward position which you can achieve with dumbbells. Also unlike the squat or deadlift, you're likely never going to progressively overload enough to the point where dumbbells won't be heavy enough and you have to switch to barbells for shoulder pressing (dumbbell pressing 100lb with actual good form is hard!).
I honestly needed this video as I myself suffer from it. Thank you so much for it and appreciate all the tips.
Has it helped?
Superb data... No body gives so detailed and engaging videos like you.. Thank you..
Me looking at the title: no way, bro, my OHP is fine
Me after watching the video: fuck, my OHP really sucks
Thanks Jeremy for always bringing the best information!
Love it....and not even finished watching it till the end
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.
Same same, can u tell me if it has helped?
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!
Agreed. The OHP is the most stubborn exercise there is, at least to me.
Took me forever to get a solid OHP. I should add my shoulders are pretty banged up too.
How much can you press?
@@09thespecialone Strict press 85 kg now, trying to reach 100 kg.
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.
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.
OP is probably my favourite exercise because I started with it when I was really young and the work really paid off.
Always remember that your present situation is not your final destination. The best is yet to come.
☀️☀️☀️☀️☀️🌼🌼🌼🔥
Thank you very much for making this video. This is exactly what I needed !
i take a break doing my ohp and see this video. thanks jeremy for the help!
I pass the wall test with flying colors. My upper body is just weak af lol
How can my overhead press suck when it doesn't even exist?
Lmao
Lmao that’s how I am for squats
lmaoo modern problems require modern solutions
Intro is better than ever
This man single handily fixing my posture
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 🌻
Although this was for OHP, I used similar logic today for bench, and helped a lot!! Thanks
I feel like my lower back can’t touch the wall because of my butt lol
Please advise
Hips
I can OHP 50lb dumbbells for 5 reps but I always feel back pain and it does arch as well. I did my OR on a barbell and I got 135lb but after that my back hurt pretty bad. Thanks for this video
Not juiced on steroids. I have the same body type. Good channel.
Thank you brother, tried this and finally felt doms in my upper back the day after:)) didn't know how to activate my upper back before this
Great taught! Love from india ♥️
Thank you brah i struggled to get stronger for this
Could you do one about ways to eat more/ increase appetite
Hey man, smaller meals more frequently rather then less bigger meals, less fats and more simple carbs is a great place to start for increasing your appetite.
Hope that helps!
For me I started exclusively eating 3 big meals a day everyday and wouldn't eat in between then including snacks because it would ruin my appetite and reduce the amount I could eat overall.
I have a slight arched back when I do the overhead press
this video was very very instructive.
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 ! 👍
6:43 bench stretch, 8:52 hands against wall move, 10:14 kneeled kettlebell press
This being one of the only places where my mobility isn’t bad
Very helpful and informative video.
Very clear explanation and demostration. Thank you very much☺
Your graphics game is on point! Great info!👍🏻
Back when i benched 225, i OHP 145... now i bench 345, i OHP 160.
the lack of OHP progress is sooooo annoying. Thank you for this video
Nice bench. OHP certainly is very annoying.
hurt my back doing this a few years ago. trying to start up again while preventing lower back issues.
really appreciate the advice shared in the video
legs+shoulder day tomorrow. thanks man
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)
Excellent Video. That wall squat Y exercise was challenging but loved it!
Such a great vest/tank top
Thanks Jeremy, this video is awesome! Just what I need! 💕
My lower back cant touxh the wall?
bro a genius
Dead hangs helped me with the mobility.
Man i have wondered why I couldn't do a press without arching my back for a long time. This was very helpful.
superb .it helped me alot
Thank God... I passed both the tests....I jst started overhead press using olympic bars and I can do 10kg (5*2) with 8 reps..
Very informative video
This is just what I need! Thanks!
Dude I love this dude he has helped so much
Youre gonna think Im full of shit but try this:
th-cam.com/video/qsoAuHxF89Y/w-d-xo.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
If you have really poor mobility and you stretch this every day how long time is it going to take to do a good overhead press?
much less time than if you were to not do them
Started sleeping halfway through, woke up at middle of night fresh, now my sleeping pattern is screwed, cheers Jeremy.
Keep going bro... Big fan of ur videos
I have to use dumbbells to even feel it in my deltoids. With a barbell it feels like a triceps/trap/neck exercise.
I had this same problem. I never felt OHP in my shoulders. Try playing around with different grip widths. That worked for me.
Underdeveloped back and and neck. Yes you read that properly, some wrestlers do neck days
Kettlebells really helped my overhead press.
I thought you would talk about "Hayvee faahvs, hayvee threes and hayvee singles". That being said, "the press" is one of the lifts where there can be immense energy leakage if body is not kept tight, leading to a shaky lift. The quads, the glutes, the abs, everything needs to be tight so that the kinetic chain supports the lift instead of impeding it.
Also, tight lats might play an impeding role only at the top of the press. The sticking point for many is when the bar is just above the head and not the lockout.
Thankyou so much, this has helped a lot
Excellent video, well done!
Great tips. I use a water bottle instead of the foam roller. It will need a soft surface to prevent the bottle from slipping
Maybe there could be a problem too with hypertonic pecs so we could stretch them too. And on the other hand weaken muscles between scapulas (trapezius, rhomboids, especially serratus anterior). But I know this video would be so much longer than :) Thank you for this videos you make for us! Have a nice day!
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!
I improved on this rapidly at the start got stuck on a 2 rep max of 60kgs
Thank you
Another excellent video.
Those wall stretches seem likely to maybe create shoulder impingement.
The other thing that makes the ohp difficult is most people set up the lift to start as a dead stop press from their collarbone. This one makes the first rep in a set much more difficult as you dont have the muscle stretch reflex to help start the lift. Personally to get around this i like to start each set with my legs full of tension and as im about to press contracting the glutes and hips forward creating a slight bit of momentum in the body to help start the rep.
Maybe it’s just me but within a week I was pressing 185 over head, and I always start at my collarbone. I’ve always had a habit of brute forcing things though. Even wrestling at a tiny 145 at 6 foot my freshmen year, I would try to muscle when I had no muscle XD. Probably not a good trait but hey no injuries yet.
That is not a strict press then. A strict press is always done at dead stop (no momentum).