Given all the controversy revolving around the bench press rules right now, I think the weighted pull up makes more sense. Lock out at the bottom, chin over the bar at the top.
Interested in hearing your thoughts on OHP especially with old school elite benchers credit it with helping them a ton: Marvin Eder, Pat Casey, and Doug Hepburn come to mind. Personally I see it helping people who have a narrow to medium grip the most.
I bench 3x a week for 6-10 sets each and do OHP 2x a week and DB Shldr press 1x a week. All strength focused, so 70%+. Bench jumps 10-15 lbs every 5 weeks.
On the recovery note, I agree that no sleep debt, and no kcal/protein deficit should be top priority. But what I also started doing recently is sauna (15 mins upper area or 2x15min lower area). I feel like there's a noticible difference with its impact to recovery and it might help others out as well. Just be sure to hydrate (water + electrolytes) before and after
I'm doing the free program on Boostcamp, and one of the first things I noticed that I loved and was new to me was doing bench first. I usually always feel tired, both mentally and physically, after a heavy squat workout, so bench always felt harder. Right away, I noticed it was better for me. Bench is improving more than usual as well. Need to see if the carryover will work in a mock meet, but I doubt it'll hurt. I'll know in two weeks!
Yeah, but I'd call the muscle up useless for a strenght contest. It includes a pull up and a dip and is a more complex exercise than both. Why test something with a considerable skill component, that uses movements you tested before?
The muscle up will be something similar to weightlifting movements where it test explosivity, and being more on the "technical" side . It'll be more of a test of explosive strength, instead of absolute 1rm strength. @@sinusspass1998
i learnt my lesson on the ohp honestly. everytime i added it on some blocks my bench regressed while ohp gets stronger. i just do machine press for me and it works great.
I see overhead press and I just wanna say that I finally hit 185 on my strict press yesterday. I hit 155 almost 2 years ago for reference. Sucks being natty I might blast tren and turn into Larry after deadlifting 900.
I do powerlifting and strengthlifting honestly it’s inexcusable that the overhead press is not a contested lift. The issue is mark rippetoe you have some form of base to get the sport of the ground but you don’t want to integrate themselves into the wider strength community. The current federation is gonna take a while to get a affiliate program then it might get bigger.
Personally over head pressing is one of my favourite lifts, i'd say overhead press and squat are my favourite. There is just something about the overhead press that seems so much cooler to me. I think the over head press is way cooler than the bench press, i still love benching ofc but over head pressing is just better in my opinion. For me over head presses are the best exercise i know for shoulders. It's the only lift where my shoulders actually grow, on top of that i am a very tricep dominant over head presser so i get a lot of tricep work too. Goated exercise
My best BP in competition is 230kg and the most significant exercise in getting there is OHP. Doesn’t mean it works for everyone. But to say an exercise is useless is usually not cool.
I got my press to 80kgs/around 185lbs at 83-5kgs, I really enjoyed it. I’ve started splitting my upper body between OHP and bench in the hope that the more Tricep and shoulder focused OHP can carry over to my bench. If not, fuck it imma keep doing it anyway
I think adding one more upper body vertical plane lift would be great to make powerlifting balanced. I also think it would promote better overall shoulder health. Lots of people neglect any vertical pulling or pushing to focus on the bench, resulting in poor shoulder mobility and girdle health. Something in the vertical plane, whether it be a pull or push I believe would do wonders for people who just follow specificity. The biggest issue would be judging though since its very easy for these to involve what people consider is cheating in most vertical pushing or pulling movements.
OHP is a boss exercise but if it is done in isolation it invites injury due to a combination of factors. I would suggest combining it with anything that engages your back like lat pulldowns and seated rows & light exercises that engage & warm up your triceps too. I personally also like to do unilateral work with lighter kettlebells the round base variety holding from the bottom for standing shoulder presses prior to getting into the barbell. All this takes like 10min but everything with be much smoother and safer when hitting the barbell OHP.
I've been specializing in ohp for a couple years now. I enjoy the lift but have heard it has very little carry over to the bench press from many as opposed to other chest dominamt movements such as the weighted dip, which I also do.
@@Ross-v9t I like all the lifts. I just reach a goal in a lift then i priorotize another lift. For example. I am chasing a 225lb ohp right now, with maybe 15lbs to go. And a 5 plate dip with maybe 30lb to go. And a 500lb squat with maybe 90lbs to go. Once I hit all of these, I will switch to other lifts. Like a 405lb bench, a 315lb powerclean, etc. I think Diversifying my lifts will eventually lead to me being pretty dang strong across the board. Just my take amd how i like to train.
@@Ross-v9t This is a powerlifting channel, bench press is one of the lifts in powerlifting and most people following are probably recreational and competitive powerlifters that train these lifts. So I think people do care about the bench press 🤦♂
I am confused. When you showed your exercises and days I instantly subscribed because I thought you're based. But then I saw that you're doing bench press 5x / week? I am not judging yet just waiting for your explanation
A lot of things technically fall under the category of useless but there still fun, personally I think that strength is very useful and powerlifting is fun as hell besides with powerlifiting you aren't as effected by body dysmorphia like bodybuilders
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Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Anterior Deltoids Activation Study: www.strongerbyscience.com/research-spotlight-muscle-activation/
Barbell Medicine Article: www.barbellmedicine.com/blog/pain-in-training-what-do/
Strength Gains Over Time Study: pubmed.ncbi.nlm.nih.gov/35591809/
Exercise Order Strength Results Study: pubmed.ncbi.nlm.nih.gov/22292516/
Stress Impairing Recovery Study: pubmed.ncbi.nlm.nih.gov/24343323/
Step Count Recovery Study: pubmed.ncbi.nlm.nih.gov/38390924/
There is something primal about ohp, I don’t know about if it’s optimal, but being able to shoulder press a heavy barbell feels cool
i hate it
@@dontreadmyname4396beta
@@dontreadmyname4396didn’t ask.
@@No-way-way ur mom asked
@@dontreadmyname4396 No, I did.
It should totally become the 4th lift in powerlifting
This or weighted pullups IMO. Make it more balanced between upper/lower body strength.
They should add clean and press back to weightlifting as well
it was dropped from weightlifting for a reason I'm afraid (difficulty judging)
Given all the controversy revolving around the bench press rules right now, I think the weighted pull up makes more sense. Lock out at the bottom, chin over the bar at the top.
@@mattvena226 Street lifting already exists Matt.
Lifting something heavy over your head is since the dawn of human the ultimative show of strength.
we on the mf buffet right now broze. matt is on a killing streak. banger after banger. truly the 🐐 no 🧢
We got Matt Vena's OHP before gta 6
Interested in hearing your thoughts on OHP especially with old school elite benchers credit it with helping them a ton: Marvin Eder, Pat Casey, and Doug Hepburn come to mind. Personally I see it helping people who have a narrow to medium grip the most.
i think it is because shoulders extensions. People who bench with narrower grip has more shoulders extension that is why the carryover is more.
@@Han-nk3ioyes because I use a knurling@smooth grip. To each its own.
Overhead work is good for the soul.
love this type of format.
I bench 3x a week for 6-10 sets each and do OHP 2x a week and DB Shldr press 1x a week. All strength focused, so 70%+. Bench jumps 10-15 lbs every 5 weeks.
love it when he presses my bodyweight overhead🥰
Lots of little goals added up to a 540 lb deadlift PR yesterday!
On the recovery note, I agree that no sleep debt, and no kcal/protein deficit should be top priority.
But what I also started doing recently is sauna (15 mins upper area or 2x15min lower area).
I feel like there's a noticible difference with its impact to recovery and it might help others out as well. Just be sure to hydrate (water + electrolytes) before and after
I'm doing the free program on Boostcamp, and one of the first things I noticed that I loved and was new to me was doing bench first. I usually always feel tired, both mentally and physically, after a heavy squat workout, so bench always felt harder. Right away, I noticed it was better for me. Bench is improving more than usual as well. Need to see if the carryover will work in a mock meet, but I doubt it'll hurt. I'll know in two weeks!
Streetlifting has weighted pull ups, dips, squat, muscle up!
A truly based sport
Yeah, but I'd call the muscle up useless for a strenght contest. It includes a pull up and a dip and is a more complex exercise than both. Why test something with a considerable skill component, that uses movements you tested before?
The muscle up will be something similar to weightlifting movements where it test explosivity, and being more on the "technical" side . It'll be more of a test of explosive strength, instead of absolute 1rm strength. @@sinusspass1998
You are not smart ohp is the most functional lift for real world strength@@mattvena226
It mostly tests explosive pulling strength @@sinusspass1998
Thank you very much for answering my question
i learnt my lesson on the ohp honestly. everytime i added it on some blocks my bench regressed while ohp gets stronger. i just do machine press for me and it works great.
I see overhead press and I just wanna say that I finally hit 185 on my strict press yesterday. I hit 155 almost 2 years ago for reference. Sucks being natty I might blast tren and turn into Larry after deadlifting 900.
Juice or not, you’re a monster bro
inb4 you just go bald and bang a bunch of trannies
I like behind the neck press to keep the shoulders mobile and loose.
Ohp got rid of my 1 year shoulder pain in 1 month.
How is that
@alien9114 no shoulder impingement occurs, and it strengthens traps and rotater cuffs and isn't taxing on the ac joint
Behind the neck ohp made my shoulders much healthier.
I do powerlifting and strengthlifting honestly it’s inexcusable that the overhead press is not a contested lift. The issue is mark rippetoe you have some form of base to get the sport of the ground but you don’t want to integrate themselves into the wider strength community. The current federation is gonna take a while to get a affiliate program then it might get bigger.
Personally over head pressing is one of my favourite lifts, i'd say overhead press and squat are my favourite. There is just something about the overhead press that seems so much cooler to me. I think the over head press is way cooler than the bench press, i still love benching ofc but over head pressing is just better in my opinion. For me over head presses are the best exercise i know for shoulders. It's the only lift where my shoulders actually grow, on top of that i am a very tricep dominant over head presser so i get a lot of tricep work too. Goated exercise
Ironically ohp is what makes my shoulders feel better.
The KneelingOHP variation is my go-to to limit body english.
My best BP in competition is 230kg and the most significant exercise in getting there is OHP.
Doesn’t mean it works for everyone.
But to say an exercise is useless is usually not cool.
I got my press to 80kgs/around 185lbs at 83-5kgs, I really enjoyed it. I’ve started splitting my upper body between OHP and bench in the hope that the more Tricep and shoulder focused OHP can carry over to my bench. If not, fuck it imma keep doing it anyway
I think adding one more upper body vertical plane lift would be great to make powerlifting balanced. I also think it would promote better overall shoulder health. Lots of people neglect any vertical pulling or pushing to focus on the bench, resulting in poor shoulder mobility and girdle health. Something in the vertical plane, whether it be a pull or push I believe would do wonders for people who just follow specificity.
The biggest issue would be judging though since its very easy for these to involve what people consider is cheating in most vertical pushing or pulling movements.
Matt da 🐐 no 🧢
OHP is a boss exercise but if it is done in isolation it invites injury due to a combination of factors. I would suggest combining it with anything that engages your back like lat pulldowns and seated rows & light exercises that engage & warm up your triceps too. I personally also like to do unilateral work with lighter kettlebells the round base variety holding from the bottom for standing shoulder presses prior to getting into the barbell. All this takes like 10min but everything with be much smoother and safer when hitting the barbell OHP.
What would you recommend if my bench is increasing slower than my squat and deadlift. I squat and deadlift in the 400s but only bench around 245-255
Sorry if its a stupid question i have never done a powerlifting program. How do u recover from 40 sets bench per week every week?
All his reps is very submaximal. On all sets he could probably do around 3-6 additional reps.
Everyone; if you want to blow up your OHP, hammer your traps/upper back. Just focusing on Delts & triceps isn’t the whole picture!
My max OHP is 285
Jeez that is nuts
@@ThellmanChan i specialize and weigh 275
@@GraysonAugustine Still really strong tho, keep killin it man
I've stalled at about 185 lbs on OHP, how did you break those plateaus in strength?
why is it useless? its pretty good for shoulders or no? ive always done it, i prefer it to seated shoulder press. no need to find a spotter.
I've been specializing in ohp for a couple years now. I enjoy the lift but have heard it has very little carry over to the bench press from many as opposed to other chest dominamt movements such as the weighted dip, which I also do.
Who cares about the bench press. Ohp is the most functional lift.
@@Ross-v9t I like all the lifts. I just reach a goal in a lift then i priorotize another lift. For example. I am chasing a 225lb ohp right now, with maybe 15lbs to go. And a 5 plate dip with maybe 30lb to go. And a 500lb squat with maybe 90lbs to go. Once I hit all of these, I will switch to other lifts. Like a 405lb bench, a 315lb powerclean, etc. I think Diversifying my lifts will eventually lead to me being pretty dang strong across the board. Just my take amd how i like to train.
@@Ross-v9t This is a powerlifting channel, bench press is one of the lifts in powerlifting and most people following are probably recreational and competitive powerlifters that train these lifts. So I think people do care about the bench press 🤦♂
@@deltaphi9770 well I don't. Because it doesn't mean anything really very dangerous
@Ross-v9t ok? You're not special, but go off lol
OHP causes me left shoulder pain, i cant do it, but i can do every single other exercise in existence without pain, so i never OHP
do you even do seated with a higher incline (like 60 degrees) or does that hurt too?
Great squat form
2nd
*2st
Half progress each year? I will never be good enough for anyone not even myself
I am confused.
When you showed your exercises and days I instantly subscribed because I thought you're based.
But then I saw that you're doing bench press 5x / week?
I am not judging yet just waiting for your explanation
Sick 😊
“At some point, everyone seemingly got away from going in the gym and simply trying to get stronger”
-Pete Rubish on Powerlifting
Why do you do lateral raises? I like them but I thought they'd be useless for powerlifting?
I’m coming for Derek for biggest delts on youtube
When i saw your training i didnt want to watch the rest of the video and imediately unsubscribed. Bye
Powerlifting is useless lmao focus on hypertrophy
A lot of things technically fall under the category of useless but there still fun, personally I think that strength is very useful and powerlifting is fun as hell besides with powerlifiting you aren't as effected by body dysmorphia like bodybuilders
Bodybuilding is useless lmao just be fit and settle ? do you see how stupid that sound ?
"the ability to lift heavy things is not useful, you should focus on looking good instead"- this guy
what if you compete in it
its not useless but i'd rather never do deadlifts if i still can get big muscles without them