How to Overhead Press Their Bench
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- เผยแพร่เมื่อ 8 ก.ค. 2024
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0:00 Big Dreams, Bad Genes
0:39 Different Press Styles
2:38 Strict Press
4:20 Push Press
9:35 Jerk
13:48 Grip Position and Width
16:30 Elbows High or Low
17:54 Lat and Bicep Compression
18:38 Head Back or Forward
20:27 Bounce or No Bounce
22:29 to the Chin or the Collarbone
24:30 Program, Program, Program
There´s something about lifting stuff above your head it's just so satisfying
There's a reason his board lists "General BAMF" next to Who is this for.
Im a newbie, and the strict press is probably my favorite exercise. Obviously it's the lightest lift, but it makes me feel like Superman when I lift those measley 95lbs overhead. I hope to be able to strict press 135lbs by New Years.
Homie that’s my current goal too. I’ll check back next year. Hope we both hit our goal.
Getting strong at Strict Press is a neat edge when most other gym goers don't bother to do it.
Feel you, I’m at 115 for reps and I’m hoping to rep a plate for 5x8 by new years 🙏
Mine is 155lbs… OHP transfers over to DB press also 💪🏿💪🏿💪🏿
My first year of lifting I was kinda puss about benching. It was where the big scary dudes (who turned out to be the chillest dudes) hung out and I didn't want to ask for spotters to really push myself.
But over in the squat rack I could OHP safely as hard and heavy as I wanted.
About 8 months in I had a 175lb OHP but couldn't hit a 135lb bench for more than like 5 reps.
Years later, it is legitimately fun having a much bigger strict OHP for reps than the one rep max of all the teenagers and college boys with that same coif-top haircut.
But my bench still sucks.
Freakie D specializes in this
Yeah, but he cheats by going to his collarbone
@@AlexanderBromleysmell that? That's moral superiority in the air 😂
@@freakied0550nah smells like comedy
Push press was a game changer for me, once I really started getting good at it my push press went from 55kg to 90kg in a couple months and still going up
from 55kg strict press to 90 kg push press?
Yes. To me it happened the same
Are you sure you're not cheating?
@MoonMan2024 yeah ur doing it wrong lmao.
Love the profile pic my guy. Getting shotguns in BO2 zombies was a massive accomplishment for me back in those days 🔥
Push Press is incredible. Really helped me with grinding through push motions, and the gains to your stabilizers is insaneeeee. My bench press flew up because I always get stuck half way up (meaning weak triceps). I like to hold the last rep at the top to get even more work from my stabilizing musculature
I have the exact same story.
I also love to walk around with the bar over my head. Its really fun, feels good, makes me feel my back and core, and gets funny reactions.
My two cents: you're completely right about the triceps, but it's usually also the lats and the rest of the posterior chain losing tension. It might not be your case, but it's very common
Push press only made me better at push press. When I hit my biggest pr on strict press I was doing no push presses. This was my experience while working with a well known strength coach.
In high school we used push presses as part of our shot put training. As a side effect, it elevated my bench press as well
I do my OHP before my deadlifts. I start with strict press and then switch to push press once I can't do a proper rep. I appreciate this video and some of your past tips for the push press. It's one of the most personally satisfying lifts when you complete a heavy rep!
Doesn't it fatigue your lower back too much? I prefer to do them on separate days
I do this, I've never had a fatigued lower back. It warms up your back nicely imo. If you have lower back fatigue it may be a case of cleaning up your technique
When I started overhead pressing my 1 rep max was 165. In only a year, I added 50 pounds to my OHP push press and locked out 205.
I push pressed 220 pounds recently. 2 big plates! It was one of my biggest accomplishments in life. And if felt heavy as fu@k!
My bench press 1 rep max is also about 65 pounds heavier than is was before I started OHPing. So yeah, the push press was my gateway into the world 315 bench presses, etc.
What helped you make the jump from 165 to 205? I just hit 165 yesterday OHP (PR), hopefully get to 2 plates someday!
Thank you Mr. Bromley. The work you create is never unappreciated. Excellent video!
With only access to barbells at my gym, i focused on push press after achieving 60kg strict OHP. With a good foundation the push press numbers went up very fast. Got first place on the Strongman comp where i had to log press (never had done one before) so def carry over
most comprehensive OHP video ive ever found... thanx dude!
Push Press improves strict press. To improve Push Press do jumping squats, kinda weird when I first did em, but they do improve the pop when Push pressing. Just start with the bar 1st
i think the "pause " aspect of lifting that is resurging rn is due to the emphasis of controlled eccentric for growth. Same reason you experienced growth with rdl and even touch and go if your eccentric is somewhat controlled. i like the pause in strict press , makes me want to own each reps but yeah definitely taxing past 6/8 reps. fantastic video btw thanks !
Great info. Thanks. As a 48 year old who lifts for health, Fitness and longevity, I like a slight push press. As you use the term, general development, I agree. I want something that systemically makes me stronger for when I jog, and hike and even my daily work, which involves movement.
It feels to me like the "head through the window" version actually finishes the movement with respect to shoulder and upper back contraction and keeping your head looking up and your arms at an angle to your torso is like a low-ROM version. It's almost like the difference between bouncing your deads or bench and doing strict full/paused reps. A lot of guys have trouble with that range of shoulder flexion, but if you work on it, it helps get into the squat position a lot more comfortably.
Great video and I respect the effort you put in the drawings on the board.
Thank you so much on these OHP type video, I always come back to your channel when I want to learn more about overhead strength 💪
I specialize in OHP because of the sternum pain (costochondritis) so I can't bench medium/heavy but I can target my chest better with rings then with dumbbells
Concerning the neck movement during OHP, I had about three neck cramps from moving the chin up and down instead forward and backward (double chin)... So if anyone has the same problem like mi try that and also WARM UP you neck and upper back
I have what I call a “strongman’s jerk” it’s not terribly pretty but for log, axle and CDB it’s helped elevate my numbers. It’s helped my CDB the most. I’m the only super heavyweight I know that split jerks a dumbbell. Spot on analysis I’m a pretty athletic guy and the movement came naturally.
Hey. It's like they say. If it's dumb but works it's not dumb. Same thing. If it's not pretty but gets it done for you then it's pretty.
Great video, exactly what I’ve been trying to figure out on my overhead press. Also Alex, congrats on the baby on the way!
Thanx Alexander , I have applied so much of your tips,it works great 👍🏻
This is incredibly useful stuff.
Love your channel. I've watched the squat video and it was high quality.
Funnily enough i love OHP too.
Im here for this!
❤
Thanks Alex!
21:48 it really does depend. Working sets of strength training and working sets of power/speed training, the rebound helps you keep a breathing rhythm and time under tension, and makes it easier to initiate fatiguing you less, yet, in the other case, for training that initial force production, like with powerlifting, training a 4s pause can be very very optimal, since the stretch reflex has dissipated and the bottom position is your pin to press from. With squats i will go through many different rhythms just to warm up my CNS and probably could benefit the same (I.e 1.5 reps, 1.5 with a pause at .5, double bounces, single bounce, quick pause, long pause)
Not related to this video, but I recently read your book Base Strength and wanted to tell you that I was amazed by the content and quality of it. Congratulations on that great work.
Was waiting for this. You rock!
I’m 6’8” and I LOVE push press. My arms are hella long and there’s something truly addicting about holding the weight over my head where it’s near the ceiling. It just makes me feel more like a giant, lol
It must be difficult for you at your height.. im 6”5 and OHP is no joke 🤣💀🤣
@@DreweybabyI feel ya, the only time in life I feel tall is when pressing and I’m only 5’8 😂
@@dennisnordlund902 your good height.. but of course vvomen gona say ur short cuz they looking for giants
please keep eating and pressing heavy weight. We'd love to see both of you 6'+ guys get to WSM!!!
@dennis got that perfect squat height though
Newbie to powerlifting here. This video relieved a lot of anxiety for me regarding the grip and head movement. I find myself switching back and forth instead of committing to one way.
Love your videos bro keep up with the great information so helpful 💯💯💯
Just started strict pressing and pushing again, and I've gotta say, the one thing that always brings my OHP up is doing a mixed OHP and bench program. Guess I'm just built that way.
Thanks for this. I was just searching for this kind of an explanation recently.
your artistic abilities are becoming top notch. that "Jerk" illustration though!
Man I really appreciate these breakdowns.
I definitely agree rebounding or touch n go on something when it’s in the program for the purpose of repping. Which sounds vague but I think that makes sense lol
Love the overhead press content. I think if you created an ebook on the overhead press, it would compliment the deadlift book you have.
Yeah I’d love that. Bromleys overhead content is second to none and has done so much for my pressing!
i can't believe i just found out about you ,absolute king and i really appreciate you
I also find starting high and lowering it reduces the risk of injury. I think it also preps the neurology besides a slingshot effect like bench pressing vs, dead bench pressing of the pins at or near the bottom.
Another fantastic video ❤💪
Commiting to strict press is a flex by itself, but it also lets you transition to push press to go "beyond" failure.
You can do it seated also which proves it's strict to onlookers and takes less space.
And if you've got a low ceiling in your basement pretty much need to practice seated anyway.
U ever tried doing it seated with out back support.. thats brutal too
@@Dreweybabyprefer unsupported if I do it seated. I naturally rock back and forth a little bit.
@@utgardkraft1412 same here
@@Dreweybaby it honestly never occurred to me to use a backrest, may as well do incline bench at that point.
One of the best compound exercises in my option.Big press is a true test of strength.Feel extremely strong after doing this.
Man who draws the human figures. Those are perfect.
I start my overhead sessions with heavy Push Press, and finish with a super high incline seated press (AD Press) to make sure I’m getting as much fatigue built up in the shoulders through the whole range of motion
Great stuff. 38:45 had me cracking up! I like using some density training to up the stimulus lately for volume. Sets of 5 with very moderate weight with short rests (~1min for most lifts). I saw Pavel talk about this on Joe Rogan and saw Pave write about it in the Russian Bear program. I’m getting great stimulus on most lifts now without the high fatigue cost that comes with burnout sets or heavy loads.
I like doing pin presses to work on my weak points on my strict press. Mini bands help since my spotter arms have provisions for band pegs. That and using a football bar to mimic a log press. The Split jerk definitely requires a lot of technique which is why I prefer the power jerk. It's just as effective with less skill needed. I found when I did did split jerk I picked up a bit of the Toma Shuffle which is definitely not optimal. Somehow Loradona Toma makes it work for her.
Me too.. i also do more pin presses than reg OHP.. i just like the feeling of starting from a dead stop
I have tried something Pavel Tsatsouline did in one of his programs: alternating 2 week blocks of grinding and explosive, doing 2 weeks of KB clean and jerk (this jerk is more like a push press really)
Then 2 weeks of grinding overhead press.
I also structured the rest of the exercises to be either grinding exercises or more explosive exercises. Like squats, bench, dips, pullups, rows, deadlifts etc on grind blocks, KB c&j, clapping pushups, krocc rows, rope climbing, sled drags, sled rope pulling, sled 'upright rows', kb swings, jumps, sprints and so on on explosive blocks. Included some HIT cardio on explosive blocks, more long steady state on grinding blocks.
Great for recovery without deloading because the stimulus is so different. Great for keeping progressions going. Great for combining explosive and grinding in a program, great for keeping workouts fun. The thing is that you usually gain strength after 2 weeks off an exercise. So after 2 weeks of working on the other block, you are almost always stronger when you get back to the first block. It takes more than 2 weeks to start detraining for explosive exercises, for grinding strength it takes even longer.
I liked it a lot. I recommend his book 'return of the kettlebell'.
I did adapt his program heavily because I think it is a bit cookie cutter and I am not a fan of some aspects of his workouts, like the insane long ladder workouts with 100's of reps of the same exercise, the lack of assistance exercises and so on. But I did implement lots of principles from that book.
Does Pavel have strength or the physique you want to achieve?
Damn Bromley back at it again with the consistent uploads
i learned a lot today.
omfg that shirt is everything I've ever wanted!
DIDNT WATCH, WILL WATCH NOW, BUT I HAVE TRIED AD PRESS AND ITS NASTY GOOD.
definitely move head forward
my shoulders were stiff and hurting yesterday, i did ohp seriously for the first time and i woke up with no pain
I'm 175cm long(or short)😅..and weigh around 230lbs, being training all my life, playing elite hockey 🏒 until i got 16years, after that i just proceeded powerlifting to keep the shape and when i was 40 years old i benched 200kg raw and strictly ohp 100kg easy..so i just wanna say that nothing is impossible if you just keep doing it if you really love it & are consistently!💪🤗..and it takes time and pasions to get really strong, that's the reality!! Just my five cents.. greetings from Sweden to you all great Americans ❤️🇸🇪🇸🇪🇸🇪
Sjuka siffror 🤯
Haha något! Du är ju galet stark Danne!
I found push press hits my triceps hard and then reduces my pressing ability on subsequent exercises.
Also it hits my core/low back so I don't use it if I can't get 7+ hours sleep consistently.
So strict press when my life is relatively hectic and sleep is at a premium. Push press when I can have perfect rest and nutrition.
Good stuff
Superb bro
Seen three of your videos now, have no clue why I hadn’t subbed until now
Currently in a bulking phase just trying to get to 100lbs for a few sets of 15 then im gonna get serious with programming, microloading and going by feel has been working well. Definitely gonna reference this video once i feel like an intermediate
IDK what sort of goofy nonsense you are consuming but "bulking phases" and "microloading" aren't real. Eat more, lift more and get stronger. Don't convolute it with OpTimAl bullshit.
Your drawings have improved so much haha
10/10 thumbnail
Love that shirt
Thanks for the video. Good info as always. I think starting strength calls the strict press 'military press.' It has kind of a macho sound to it.
Military press is feet together i think
Part of the "collarbone school of thought" is that the energy exerted when you start driving is directly transferred to the bar. If you initiate the movement when the bar is at the chin, the bar can descend prior, creating a less efficient movement pattern.
So I've heard... 😆
Also, it should be noted that that theory would be more applicable to the Push Press, Push Jerk, and Split Jerk techniques as these are the ones that have the leg drive initiating the movement.
19:25 - and when you go to a competition make sure to check out the rulebook.
Like in my countries national strongman federation you dont get a downsignal if you dont bring your head in.
Im doing the alternate dip to ohp, but i wasnt doing the ohp acessory on dip day and acessory dip on ohp days, I think i will try it out
No memes, no stupid ‘comedy intro skit’, just straight advice. Awesome video. Going to try and put more cleans into my programming but I find that cleans and DL don’t like being mixed in
Love that shirt fren.
I saw that shirt, and instantly knew I had to buy it
great shirt
Push press is more intimatating to me than deadlifts squats and bench press. My max push press is 255 lbs. It's scary having that much weight directly over my head. Sometimes I get light headed when bringing the weight back down. Push press strength goes quicker and takes longer to build back up than it does for me on the other three compound lifts. I look forward to it, it's a enjoyable explosive exercise.
For stability I squeeze my butt like you said but I also try to spread my feet apart and I feel really locked in.
Nice drawings!
Head through the window! ;)
All jokes aside, great video on a very important subject, and the underlining is great; what works for you and makes you feel the most "at ease and natural", that's what you do.
Could you do a video on military training or tactical training for like let’s say special operations units
I want that shirt.
Tumbless grip is my go-to and especially a very rough knurl bar. Most I got rn is 185 for 5.
That’s impressive
How long that toke u to OHP 185? Im at 155
@@Dreweybabycan’t speak for the guy who you asked, but I reached 185 after about 3 years, however I’ve gotten 2 children in that time.
@@dennisnordlund902 were u doing it consistently tho? Im guessing u was on and off with it.. i just started OHP since jan on a reg basis like 3/4x a week.. my goal is 225 in under 2 yrs hopefully lol
@Dreweybaby I got 185lbs for one rep max strict OHP following a slightly tweaked basic starting strength 5x5 style program but I rarely bench pressed and really focused on my strict presses.
I never did any variations like DB presses or seated presses or that silly behind the neck press. I just hit my 5x5 every 2-4 days and kept adding weight every week or so.
But I am 6'1" and I was fat as FUCK and was eating big that whole first 8 months or so.
Then I did crossfit for a couple years and my press got even stronger because they programmed a lot of push pressing and Olympic lifting. I started power snatching a lot and that drove my strict OHP up as well.
Then I started BJJ and Muay Thai and I just couldn't keep up with an hour of crossfit or lifting every morning and then 2-3 hours of BJJ and Thai boxing every evening so I dropped crossfit and started lifting only like twice a week.
My PRs basically stopped after going headlong into combat sports but during COVID I was able to lift a little more because most MMA gyms shut down. I think my one rep max only got to 200lbs but I could hit 190lbs for 3x5. I basically stopped doing one rep maxes for the last 5 years or so. Not worth it to me anymore.
225lbs strict OHP is very, very impressive for the average sized man.
Did you actually draw those figures on the white board? Very impressive!
Hey brother, just thought you might want to know that your shirt says "Big Plans, Bad Genes" big dreams is more like "大きな夢" doesn't really matter I guess, gets the same idea across
Pressing from my collar bone made my press stagnate for YEARS. I thought there was something wrong with me, I tried every variation and every accessory but I could not get my press above 175 while the rest of my lifts were shooting up. But finally I'm seeing progress now that I'm pressing from above the collar bone. Crazy how you are the first person I've seen even mention this. Could have done me some serious good 5 years ago.
Got to 195 pressing from my collarbone as a novice. Bro just get stronger😂
@@Isaiah_McIntosh Weird because now I can press more from my collarbone by training from above my collarbone. If I go to my collerbone my elbows by necessity shift backwards and the bar shifts forward, creating a moment arm and putting me in a mechanically disadvantageous position. This limits the amount of work I can do for absolutely zero benefit. You likely have shorter arms that prevents this from happening. I have a 600 pound deadlift, 500 pound squat, and 315 pound bench at 200 pound BW. I have "gotten stronger."
You skipped the lower most difficult part of the range to bump up your weight?
That's like missing touching the chest with the bar or really arching your back to limit your ROM to life more weight.
@@dallysinghson5569 No, that's not what I said, literally at all. The overhead press stops being an overhead press once you go too low to the point where your elbows start going backwards and your forearm is no longer perpendicular to the floor. It's not only a useless waste of energy but it provides no benefit at all. Depending on your leverages, touching your collar bone, like for me, might be the point where your elbows stop being in the correct position and you lose that vertical forearm.
Trying to get 225 strict hopefully some push press might help a bit
Good luck. You got this. 225 is doable for most people for any movement other than the overhead press. 225lbs is a heavy press. Don't let social misleadia tell you otherwise.
@@bmstylee appreciate the input! Currently at 205 for a triple so I'm creeping up on it. Slowly but surely
@@joshjered6462I'm pretty sure a 205x3 is pretty much already a 225 for a single, so if you're not there yet, it won't take long at all
205x3 is impressive for anyone. Love to see it
That’s my goal as well, I’m a little under your level. One thing I found helped immensely was push presses for volume, like 8s and such.
The Press is the ultimate test of upper body strength.
I got my strict press to reps with 220 (seated), then started pin and ultimately push press. The thought of working out with 225 (4, 45 plates) was just too intoxicating to keep doing seated strict press…
Had frozen shoulder for over a year, well still have it a bit. Started ohp july 2023, could do 10 reps of 50lbs max. Worked my way up to doing 90lbs for 10-12 reps, super slow grind but trying to do it safely. May try a 1rm strict press soon just to soothe curiousity, thinking 120-130lbs maybe?
I don’t push press anymore because one time I cracked myself under the chin and it rattled me pretty good. Ill stick to strict press.
Ahh, this is my nemesis (well, after deadlift), one of the lifts that seems like it's never gonna get close to anything impressive, even for my hobbit sized body. Thank you for the tips, lots to think about now.
I feel much stronger pushing my head under the bar when it clears my head, but I've seen people do it both ways too.
my main lift is seated overhead press, then i finish with doing strict standing military press just to work on form really,
don't imagine trying to go heavy standing, I feel like I'd fold like origami lol.
HSPU has carried over well enough towards OHP in my case
Papa Bromley.
I just did 80kg for 5 sets of 6 reps today. Will be going up to 85kg for 4 sets of 6 next work out (I stay at that weight until I can work up to 5 sets). Checked my 1 Rep max calculator on my app and it's predicting 105kg - so I'm going to go for the 100kg PR next work out! Wish me luck!
How did it go man?
Interested as well!
Very informative but I'm more impressed wit your drawings capabilities
I like to do push presses, but control the weight on the way down until it's at my chin, then I drop it. That reliably makes my shoulders sore, and weak the next day. I can't say that about the strict press.
This is the way. I always do a 3 count tempo on the way down from a push press
@@porqpine53me to.. strict press is better to me
I am 16 year old..I started doing OHP like 1 week ago and I'm at 88lbs currently...
My goal is 220lbs OHP ..
Hopefully I can get it soon..
Ohp is my favorite lift having a -10cm ape index
Also it ends in a victory pose
ive been spamming push press but have no rack so been cleaning it off the floor first after 1 year am at bodyweight ohp/push press 69kg, is that good?
If someone can strict press their bodyweight i consider them a badass
I love OH Press. I’ve gone from 55 lbs (January 5) to 95 lbs (January 24th). I do three OH press lifts every two weeks. Currently, I’m moving up five lbs each time. I’m hoping that I can hit 135 by late February!
Bar starting on the chest and touching again to get a complete rep 👍
.....no
I am really proud to be a part of the righteous new wave of Smart Meatheads
That was a creative intro line for sure haha but if I was to go by your thumbnail I would have to assume that we need to be big like Larry. Jokes aside, coach, teach me
I have big genes and bad dreams 😂. I had to rewind that a few times because I had some hearing dyslexia
My issue that is stopping me progressing past bw ohp is that my left hand always slightly different rotation to my right hand and if I try to change it I cant push as much