How I Built My 225lb OHP
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- Want a strong overhead press? Try this out.
0:00 Intro
0:15 Strength is Strength
3:11 Variations & Triceps Focused
7:09 High Rep Overhead Press
9:22 Conclusion
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#225 #OverheadPress #OHP - แนวปฏิบัติและการใช้ชีวิต
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hoping to hit one plate soon on this lift!
Go for it king i hit 1pl8 for 5 the other day, feels damn good
1 dinner plate overhead pressi spaghetti!
I would be happy with that tbh haha
Same . Yet to try it . Been stuck at 50kg for 6 reps for a few months
I got up 1 plate but it was a little struggle. I did 10 sets of 10 reps @100 lbs. Thought for sure 135 would be easier than it was.
One thing I love about OHP vs bench is that my strength never falters on OHP. If I can do it, I can always do it. For me, bench strength fluctuates so much.
Damn not for me. My OHP always fluctuates.
My bench stays the same every when I take days off.
Ditto, I'm also that guy who can OHP more than 75% of what they bench too lol.
Lmao same bro my bench fluctuates a lot and I need to feel good to bench good. My OHP strength is always up there
Is it because ohp is less technical and just pure strength, example I'm not strong I can press 80kg but only bench 95 because I can never get comfortable on the bench.
Bro same I train it once each 2 weeks and still strong asf probably around 195 max rn gotta start training it each week or 2X/ week 😅
Having a big overhead press is like icing on the cake
If I want to know how serious a lifter is I don’t ask for their bench, I ask for their OHP. Grinding out 5x5’s and 3x10’s on OHP I find much more taxing and gruelling than benching
@@Motivatorteo bro try standing dumbbell shoulder press it’s so hard especially trying to swing them up to your shoulders I did 90lbs 4 sets 10 reps it was gruelling but I’m gonna do it again just because it’s hard 😅
@@Motivatorteo Bench isn’t even real strenght. You are againts a surface, doesn’t count
@@edtheangler4930 I wouldn't go as far to say its not real strength but its certainly the be all end all people believe it is. Much prefer the OHP.
Press is the cake
Alphadestiny and Enkiri doing OHP videos, freakied0550 absolutely mogging the internet with a ginormous OHP, all within days of each other. What a time to be alive.
Freakied is up there with Bugez as the Strongest Natural. Freakied actually surpasses him slightly on many lifts, which is nuts, because Bugez is a fucking mutant himself
Y
I hope these guys make OHP popular again sadly most people neglect this movement and its imo the best upper body pressing exercise you can do.
@@unnaturalatrophy5377 I hardly ever push press almost always go strict, I am very explosive out the bottom of the lift so doing a push press is only a slight help, the place I always struggle is about 70% of the way through the lift, triceps are the weak point and push pressing doesn't help overcome that much for me. I can only push press 7.5-10kg more than I strict press.
@@BaldOmniMan bugez is not natural dont be stupid
The OHP in general has changed my bench press in literal weeks, I've been doing them for a couple of months now but never really focused on them, until about 3 weeks ago, and as soon as my OHP hit 1 plate for reps my bench shot up by 15kg for reps, honestly huge help the OHP has become one of my favorite exercises in a short period of time. Thank you, honestly
in my opinion, OHP trains your front delts and triceps better than bench, that's why your bench rocketing up
I’m always steady on both because I’m consistent with my workouts and lifestyle.
Can you tell me how you programmed it during those 3 weeks? My OHP is insanely weak and hasn't moved in literally 2 years. I followed the 5x5 program for it because that worked perfectly for my other lifts, but it hasn't done anything to improve my OHP. The max I've ever done has been 45kg, and I can only do 40kg for like 3 reps on a good day.
@@mortem4342 normally I'd assume you were a novice with that weight and tell you to eat more at a caloric surplus or watch your protein intake, but that doesn't sound like the case. for 2 years of lifting you probably have a good bench yourself so there must be another problem and TH-cam comments probably won't be able to answer. good luck
@@patootie3529 Well tbh my bench isn't all that, it's only about 90kg. My squat and my deadlift are my strongest lifts by far (140kg and 160kg respectively). I should be a lot further ahead after 2 years, but my problem was that for my first year of gym I fucked up the programming. I was consistent in training and diet, actually went up in bw from 57kg to 75kg, but I didn't do a proper split and ignored isolation exercises. It's only until like 6 months ago that I realised i should do all that but my consistency has gotten worse due to work.
Unfortunately, I have found the best way to bring my OHP is is volume. Which sucks because I love heavy pressing in the low ranges, but I shall do what I must.
I feel you brother.
What about frequency
@@sdas4084 3-4 times a week is what Rippetoe recommends if you want to be a press specialist
It took me few years to press 120 for 3x10. Volume on vertical pressing is no joke. It takes a lot out of you.
You have elite strength numbers on almost every lift,you are a beast and inspiration for everyone
By the standards of strengthlevel his bench is about 14% higher than the elite average. He claims to have average genetics which would mean the standards are a little lowballed and the real elite standard should be around 400 for 180 pound males. Even though we really should be comparing by how much lean mass people have instead of just body weight
@@KurokamiNajimi I believe that strengthlog standards is more honest than strengthlevel. Both stores data based on what people log that they can lift, but strengthlog is a logging app where people log their workouts as they do them while strengthlevel data is stored by people logging what they believe they can lift before they've actually lifted it. Therefore I think strengthlog is more accurate
@@miderwr9363 How do we know how the lifts from strengthlevel are recorded? Basing on what people think with no evidence would make the site pointless. I notice an error in my old comment I said Alex thinks his genetics are above average. I probably got that from watching older clips he doesn’t think that. Only thing above average for him would be leverages but his arms aren’t that big
@@KurokamiNajimi We don't know the lifts from strengthlevel is recorded. A lot of people will type in a bigger lift than they actually did, me included when I've been looking up my lifts on strengthlevel. I've always been like "yea but I could've done 2kgs more" and wrote in that number and it puts me on a novice/intermediate/advanced/elite level which is created based on what other people say their max lifts are.
Strengthlog is an app where you log your lifts as you're lifting them between your sets for your own personal progression's sake, so at least when I'm using strengthlog I don't exaggerate my lifts because that would kill the purpose of the app. If you go on strengthlog standards and chose Bench press for example you see a text where it says "Below are bench press standards based on training logs of 24 408 users of StrengthLog." And I trust those statistics way more than I trust the statistics on strengthlevel
Enriki and Alex’s POV in one week ⁉️⁉️ let’s goooo
Made my way to a 1 plate neutral pullup. Currently working to a plate on pronated and chinup grip, AND 1 plate dip. Doesn't sound too crazy but I'm not a crazy strong guy, and I'm pretty small too tho. Definitely seeing progress. I'm seeing my OHP get stronger too, hopefully gonna get a 40kg OHP. Doesn't sound that crazy either but from where I started, it's progress nonetheless!
Considering the average man can do about 1 to 3 pull ups with only their bodyweight, a one plate pull up is definitely something to be proud of. Congratulations!
Nice you're making good progress!
Goodluck on your journey brother 👍 (or sister) one thing that helped my standing OHP is focusing on barbell, but every now and then switching it up with dumbbells (u will find the lockout is harder in dumbbells) and seated OHP ( you can lift much heavier weight in the seated variation, so it’s very taxing and builds confidence)... also OHP pin presses help big time
@@longball756 yeah im hitting dumbbells too. it's been great. I've really come to appreciate doing switching it up between bells and bars. Also, changed from push pull legs to back and chest, shoulders and arms, then legs. I switch up volume and intensity throughout the week and months depending on how i'm feeling and it feels great. Chest and back is much better than a full push workout. Getting in shoulders and chest on the same day whilst getting in enough volume and intensity really hurt my pushing progression. I started doing hyper extensions too which has made training legs a lot more fun. And on the weekend instead of doing one leg sesh I do ring work, dips, pushups, facepulls, reverse delt flyes. Anything that I feel i've missed or that could get more work that week. I'm currently at my peak strength and size right now, hoping to see it continue. I tried smith OHP the other week and that was great. by seated OHP do you mean the barbell is seated on the support pins sitting down? If so I'll defo try that or OHP of the pins, I wanna try work to a 40kg soon!
@@kklh7918 keep the consistency (which is underrated ) and a long term mindset and I’m positive the results will be there 👍
Just hit 85 kg for 3 reps on Monday. First time lifted that weight and watching this gives me hope. Hopefully I can reach 100 mark soon!
Awesome bro. What bw?
@@BatistaBomb317 69-70kg
@@BatistaBomb317 hit 90 kg push press today. Felt amazing!
@@lefonwastaken3393 smashed it man! I hit 85 for 1 the other day, strict. Let’s get this 100 soon!
@@BatistaBomb317 Any updates?
Yes, the video I've been waiting for! OHP / shoulders are my focus right now, thank you Alex
The service, brotherly love and knowledge you give from your heart, shows in this video. We appreciate the chronicle of your success and some of us keep you in our head, cheering us on with your wisdom during our own lifting. You sir, are a legend.
dude, the detail in your content is second-to-none. the way you relay your experience is awesome.
During lockdowns I just did standing barbell press with a few weighted press ups and each time when the gym opened I barely lost any strength on my bench. In fact this time it was exactly the same. Thanks for your vids. Your one of the best channels around 👍
So glad I watched this… my triceps have been holding me back & I have the same issues with lock out… this is super helpful!
Thanks for this video Alex. Keep smashing those PR’s
Thats very interesting that you say the pushdowns helped you the most. I heard lots of people say that pushdowns are useless and its all about extensions but apparantly not! Also, congrats on the 225 ohp!! 405 flat coming soon
For volume work pushdowns win you can get much more volume with less fatigue and I can relate to having Triceps as the weak point too I'm exactly the same as alpha on that one. Never failed a bench press or OHP at the bottom.
Louie simmons uses both in his bench press programming so if it works for the best guys in the world you can bet that it will work for anyone.
I wanna see a 405 raw bench by the next couple months alex. U got this bro
lol he did it
@@joshuavd5194 Ik man its crazy
He fucking dit it
Awesome video Alex!. For me, deficit pike push ups have really helped my OHP lately. Can't wait to eventually do deficit handstand push ups!
Thanks for the content and hard work of editing.
got so happy to see this! have ben wondering this since he did it
His content and product knowledge is uncanny!! Today I hit a PR of 260 OHP @255 because of the content you have on display. Amazing channel keep doing work!
THANK YOU! Been hitting ohp for a couple months now and have been stuck at 135 for 4. I I need to stop going so heavy and focus on my form with higher reps. thanks for the confirmation of what I knew I needed to do. Gotta let go of the ego 💪🏽💪🏽
kg or pounds
@@qwertyyoe3334 pounds
@@youtubeuser6299 he said kg or pounds 😂😂😂
Loving the OHP content! 🤩
OHP and triceps pushdowns, two really fun exercises
You rock dude! I love your info
Quality info Alex 💪
You know it's a good day when Alex uploads a new video
Absolutely outstanding work! 💪👍🙏👑
Awsome video, gonna make a goal to get crazy strong on the over head presses
This was bloody awesome 👌
Hit 145 OHP with the Kadillac bar other day at 155 bw. Cannot imagine doing 2 plates bro! Mad strong man.
Just started from just a bar as I haven't done any OHP. Doing 3x12 progressive sets with small weekly increments. Glad to hear that this is way to go. I so much love this, very rewarding to add more weights. Now 25kg-30kg-35kg and going easy with those 12 reps. Doing this only once a week and then some shoulder press on another day.
thank you so much alex
Damn. My man lookin good. Keep going
you look as strong as ever, nice work dude
I haven't really been keeping up with your channel since succumbing to a hernia and a fucked rotator cuff from pushing it too hard, but its great to see how far you've come with your own methods. Unconventional training for the win. Hope to be back at it at some point. Keep up the good work bro.
Yo i was the exact same at the same time u commented. Hernia popped while i was sleeping and i had shoulder issues. Dw bro. Work on the shoulder issues with mobility exercises. What fixed my shoulders almost completely was shoulder pressing and flexing my back on all pushes to make the shoulders more stable. Also wear a weightlifting belt and brace properly to protect urself from worsening the hernia. Hope ur better now man
@@rumenstoianov9200 thanks bro. Shoulder has come good but I still have to avoid sqauts, deadlifts and a few other lifts to stop the hernia from getting worse. Funny enough, the first time i attemped to use a belt on a trap bar deadlift 3 rep max was when the hernia popped.
@@tastyj111 lol my inguinal hernia opened a little bit 3 months after i stopped training due to the shoulder injury. It was really wanna do deadlifts but i think i might stop like u cuz ur right about the hernia popping. What exercises are u avoiding in general
Good stuff Alex
I cant get over 185lbs and my one year benchmark is approaching
I just started doing overhead presses again. I'm 165 lb and I just work my way to doing 155 for reps. It is an awesome movement. I haven't found what works for me yet but I enjoy doing them.
pounds or kg
@@qwertyyoe3334 pounds
AWESOME Tips..... I too started at 115lbs max for 5-8reps for months. then one day 155 a year later. This came from gaining more confidence and proper execution of the movement, adding tricep pull downs and 225 T-Bar rows...on the same days. For 2023 I will hit 225, I'm certain.
Don’t be so certain, 155lb to 225lb on OHP is MASSIVE. Not trying to discourage you but if you expect 225lb you may be disappointed
What's your OHP at now?
Good shit Alex!!👏👍🤙💪😎
Just what I needed now that I'm focusing on my OHP.
I like to think of it like this: Strength showcase is a performance outcome. It's like playing a video game. For a great experience, you need both efficient OS and powerful hardware. The nervous system is the equivalent of the OS and muscles the hardware.
Thank you! I love the OHP. Hit 175 not too long ago.
keep going man
Just benched 405 recently and i agree, strength is strength. Get stronger at straight bar variation like close grip, feet up, pin, and floor press will have amazing carry over.
Comming in late to the party here. I had simmilar problems with locking out power, I fixed this by doing seated banded pin-presses overhead. It was a total game changer for me, and an easy variant to mix up with different tensioins for different rep schemes.
Great video. I personally find it easier to specialize in lifts. The ohp is the simplest, press variations for the bottom, tricep variations for the top, tons of back work for the whole lift. Cheers.
You just can't find this info on any other channel. All other youtubers sell the same boring old rhyme. Here we learn how strength can carry over from one movement to the next and how to get strong naturally. Thanks SO much!
Some people may make fun of you but you are proving that your programs are 100% successful. Great job man, keep going.
Good Stuff... Thanks ~
Awesome 👏🏻 more weak point information please
Great learning experience
Sick lift, man. It was buttery smooth! You're definitely one of my inspirations for overhead pressing. And the volume advice is dead on. Right now, I'm working on hitting 5x15 with 140 lbs in the Z-press. Once I hit that, I add 5 lbs. Over many months, the reps will go down, and I'll see what my max is. But hopefully I'll get 5x14-15 with 145 once I'm done with 140.
Edit: regarding the high volume needed for OHP... I think it's because we're working with small muscles, so it takes a lot of time to add mass there. If all muscles synthesize protein at about the same speed, then muscles like glutes and quads will build a lot more mass faster compared to shoulders and triceps. CNS gains happen relatively fast, once a movement is well tuned. So what's limiting the increase in strength in the case of the smaller muscle groups that we use in OHP isn't CNS adaptation, it's protein synthesis. More reps allow for a slightly better stimuli for protein synthesis, and even thought it's not "heavy", it's still a shit ton of practice on the movement, and if you go to close to failure at every set and take really long rests in between, you still have to worry about performance. Every. set. counts. Every. rep. counts. I'd rather take 10 more minutes to rest before a set and get 15 reps than be done quicker and do only 14.
Currently I'm doing the same I've got it's for a double once already, keep working 💪👍
This is true bro you should know if you have it in you or not on the the day of max out. That is a skill in itself.
Stalled out around 55kg a few months ago, only way out was to improve tricep work, and more volume at lower weights. Plus doing a bunch more pressing overall. Probably not far off 80kg now. I think most of the benefit was from narrow bench and seated DB shoulder press. Plus a couple days of 1-3 reps with a belt on the OHP, even if I had to push press it up, that slow control back down really helped me remain tight with lower weights.
I don't availability to get a swiss bar but dumbbell bench press with a hammer grip is a variation I like using
You should go to the old style of thumbnail and tanktops jaj, awsome vid bro
You da man Alex
Haha just did 70 lbs for 6 reps at the gym today...got a long way to go I guess 😅
Yo keep at it bro im also similar to you i can only do 82.5lbs im sure we can get 225 a few years down the road if we keep grinding
@@Taps2121Wouldn't count on having a strict 225lb OHP within a few years unless you have insane genetics or gain a ton of weight. It's pretty difficult to get even after training for 5+ years for most. Not saying you won't but it's a long road! I'm on my 2nd year and I'm no where close to 225lb, but maaaybe I'll get it within the next 5 years 😂
@@hiimronstuart1 Facts bro. Bottom line is, put the time into what you want to improve. Volume and just adding weight to the bar will get you there. And eating lol. I usually taper my volume over the course of a few weeks on a lift when I get to a comfortable spot to test my strength. 225 is something to hit though. I’m only at 195 on OHP while maxing 365 on bench press. I recently started to really focus on OHP but it’s a hard lift to add weight to. Keep working guys 💪🏾
@@hiimronstuart1 I was on the edge of having it with 2 years training, did gain a fair amount of mass and from a genetic standpoint my shoulders and back have always been the quickest to make gains.
@@gravemind6536 Nice man! How much do you weigh/height?
I can barely do 175 OHP. And bench within 300s. I never really worked on it but now I am excited to see.I am now going to climb OHP to get great bench gains.
Solid rack bro! Love that we share the home gym content!
close grip bench and overhead press 100% carryover. my normal grip bench was stuck at 250 for months, mostly because i was neglecting it and training other movements like db bench. i started training overhead press, its been about a month and in that time i went from a 150pr with a belt to a 185 beltless which i hit today and on that same day i hit a 265 close grip bench pr.
Hey Alex.. Great fan man 🥂
Insightful Alex! The reverse is happening with me where high set low reps are blowing up my OHP but 3x10-12 as my second press did naff all lol. I do have a question though, which OHP weakness does the Z press train?
Over head press 🔥💯
I just hit 135 for 1 2 weeks ago. next goals 135 x 10 or 185 x 1 ohp wish me luck homies
Alex, can you do a video on the best compound excersizes to use in the gym? My apologies if you already have a video. Thanks!
I been stuck at 185ohp so this year I focused on z-press, floor press,dips/Handstand push-ups with 300 band push down every work out.
I'm hoping to hit 200lbs (I use pig iron/standard weights) in a couple months.
I’ve been training OHP for one year. 62 years old, 6-2, 212 lbs. started at 5x5 50 lbs. Just hit 3x3 with 155. Single with 165. Small increases weekly with micro plates are working for me.
Question here. I hurt my elbow last year during Covid lockdown when I ended up building a garage gym. I bought a Rogue power rack and got the dip attachment to do some heavy dips. I only had a flat bench at the time so I wanted some kind of decline or incline option and that was all I could get. Idk if you know but the Rogue Matador is shaped like a V and puts a lot of stress on your shoulders from what I keep reading. I started doing weighted dips because of your vids and I ended up getting pain in the inside of my right elbow.
I have been dealing with this for a few months now and even ended up getting covid and thought it would heal itself during the time off from working out. Well here I am today and I find myself still having pain in this area. I even lowered the weight on my push exercises. I bought some Spud elbow sleeves but they are too small and it cuts off my circulation so I have to keep taking them off after every set. It's annoying as hell and I'm thinking about buying the strong elbow sleeves that you have. Are they worth it???
Any suggestions or tips on how to get past this??? Oh, I stopped doing weighted dips and only do bodyweight every once in a while. I also never had problems in my 8-10 years of working out with joint/elbow pain. I do wear wrist wraps and knee sleeves for heavy lifts and think that might have had some preventative assistance.
Sorry for the long-ass story I just need some help cause I feel like I'm losing my strength slowy.
Hi Alex, lockouts in OHP were your problem area that is mainly a triceps job, so the direct triceps work, CGBP and other benching variations carried over very well. Even HSPU would be good too.
For people who have sticking points at or below forehead or eye level, shoulders are probably more responsible. What would you advise for it?
For me, dumbbell pressing has benefited well. But I need your input. Thanx.
I'd love to see the 225 pound versions of your Get huge with 135 lbs. video!
Hey Alex, here's a bench variation that may interest you, Swiss bar floor press.✌
Followed your advice to train seated OHP to grow the standing variation and my progress has been linear compared to only doing standing in which the progress was static.
225 OHP is honestly more impressive to me than a 405 bench
Sick lift bro
400 bench -> 243lbs OHP.
Most of my OHP strength came from bench work on Conjugate.
High pulls seems to contributed as well😁
We all gunna make it brahZ😅💪🏻
High pulls as in the olympic high pull?
@@ONE-pg7wd Done from hang. I usually rotate deadlift & snatch grips.
Sometimes I'll do the pull off the floor on lower days tho.
I usually do 3x10 at 70% or 3x5 at 80%.
Last set is rep out and any time I add 2 extra reps the next session I'll add weight.
Also 5x3 & 6x2 ascending sets worked well for me as well right after speed squats & speed pulls.
@@stefandrpa770 idk man I never felt like bench work did anything for my ohp except for incline.
I got to a 225 ohp without even benching serious weight.
Didn’t even hit 2 plate bench but hit 2 plate ohp before it
@@20bucktakedeal75 hahah interesting. I do lot of inclines, close grips and very steap inclines like Louie Simmons recommends. Both bench and press went up greatly 😁
@@stefandrpa770 I think it’s cause I’m tricep and shoulder dominant. Also I’m a strong believer in if you wanna strong ohp do ohp if you wanna strong bench do bench.
Look at Olympic lifters. They don’t even bench press and they clean and jerk vast amount of weight.
Also they only do weighted dips. Usually.
Just food for thought also I’m stronger close grip bench than wide
Hey Alex can you do a video on origin/insertion supersets or just exercises in general ? I seen a post on ig about it and was curious your take on it thanks
BTW I think you're a legend for staying on TH-cam after all the hate you've had. Never give up brother
He has hate?
@@jameskelly7403 a Lot bro
why he is hated?
Good lift!
At 2020 before the whole covid lockdown thing started, i did 3x1 on ohp with 225 super easily, and i was doing ohp once every week, i didn't even paid attention to that lift and i obviously didn't peek at it, so i think that my potential on that lift is high and i have the perfect leverages for that lift too. Now watching those videos on yt it only makes me miss the gym even more, I haven't touched weights for a year now, i miss the gym so much and there isn't a damn thing i can do about it.
Nice man
I too find issues with ohp lockout and tricep weakness (they give up after a few rounds of floor presses)... with less weight of course because you are years ahead in that regards. So it seems to be a common issue. Imma get a few tips from this, I tried push presses with my bahbell (but stopped because I almost kill myself), I was going to try DB ohp with push presses after failure, and isolating the triceps to see if I can lift big boy numbers.
Alex how do you peak with a conjugate template like yours, would like to see your answer in a Q&A
I do pullups everyday 10 sets of 10 followed by 20/pushups at 236 pounds. What got me there is incline, regular and decline bench with very heavy weight.
Hey man, will you drop that video on GPP training? Like examples and suggestions.
That's why bodybuilders love to use that rep range with higher volume and medium RPE. The stimulus to fatigue ratio is the sweetest for hypertrophy work.
Great video, 2 plates is a lifetime goal for me
How’s things Alex. Do you think you’ll ever try specialising in more gymnastics/ calisthenics based skills (like planche, iron cross, reverse muscle up, Victorian etc)? If so, How would you approach something like this- Would you still use a concurrent style of training, and what might a session look like? I would imagine that constantly rotating lifts would be sub-optimal for certain skills compared to a higher frequency approach, but I may be wrong there
Hi Alex, what would be your favorite exericese that gives the best stimulus to fatigue raitio?
My OHP went up 10kg in 2 months after I started training ohp twice a week!shoulders looking jacked
AlphaDestiny would make a great rapper. I love the cadence when he talks. Hella motivating. 👊
Alex do you think wrist wraps and elbow wraps help with the press ? Or it’s more of a safety approach Cus my wrists tend to hyperextend alot
Just started OHP this semester at college and after 2 weeks decided to test my max to get a better idea of what I should be working with. After a warmup I was able to hit 135 for 3 reps but it was such a grind that I decided to stop there and not try my ORM. Not sure how much I will be able to press by the end of this year but I'm hoping it is a nice increase.
Would you include machines as a good way to add some volume to the presses? Or it's better to stick to dumbells/barbells?
Hey Alex, I just recently strained my groin (adductor) and I'm still looking to work on my OHP despite the injury (doctor said I can continue to work on my upper body). Would you recommend that I still do the standing OHP or just switch to seated versions for the time being? Much love from Mississauga bro 💪
I would probably do the seated version with high back support this way stability is maximized. Don't want any misgrooves in this current state. Much love from Montreal bro!
Your numbers are good. Those are very close to elites levels
Gyms are opening up again in the Netherlands 💪🏼
Same in France, time for gainzzzzz
Fuck, not yet in Italy, but close! Let's get it brothers!