Another key component to a proper overhead is retraction of the shoulder blades at the top to keep your shoulders in a healthy locked in position, which is a major reason to have a strong Pullup or row. My upper traps are blowing up from OHP. In a legit overhead you see it moved behind the head as the chest and head move forward. Also the grip is slightly wider than shoulders instead of a wide grip as so the elbows aren't flared out at the bottom... Happy lifting😁
that tip about squeezing the bar as hard as you can is SO true, im so glad you always mention it. i used to bench, ohp (and everything lol) with loose flimsy wrists because no one ever said it until you did in some of your older videos - the difference is insane... best channel
@@Slomeus My gym only has 2.5kg plates so its a 5kg jump every time. The gym is too convenient to leave and join another but I am currently waiting for my new home to be built with my garage which of course will be my gym.
Assess your 3 rep max, Lower the weight so you can do more reps(5-8), then put a resistance band around each end of the bar and secure them to the floor. As you get further to lockout, the resistance will increase. Do that for a few months then test your 3 rep max again.
Hi Brian, I have question, what is the proper width to do the overhead press? Should the hands rest on the shoulders or wider than that? Thank you, keep it up!
Today I completed Wave 1/Week 2/Day 2 as per the Neversate website. In other words, this was Day One of me no longer settling for being a lazy, average powerlifter. Long-time fan and subscriber of yours Brian, but today I finally got my ass into gear with your training methodology. I'll get back to you in a year.
here's some questions for the q&a 1. how do i not temporarily lose consciousness on top of a heavy heavy ohp single? its a huge problem for me on days when i might be less rested, i always take huge breaths before a heavy rep too 2. could you talk about some examples of what might be happening if your ohp suddenly gets a lot weaker? 3. wrist pain after overhead pressing - how do i avoid it? thumbless grip usually fixes it for me but i wouldnt rely on it for heavy singles, also i have no access to a swiss/trap bar also would like to say i have none of these problems on one handed dumbbell press but i never see anyone in my gym doing it, it should be more popular
Have the same problem I start seeing stars everytime I go heavy.. I'm guessing the answer is bigger belly breath and less dilly dallying.. I've pretty close passing out on heavy dead lifts also.. not good but seems more dangerous with 200lbs over your head
Hey Brian! I passed out during OHP at the gym the other day (thank God I racked it before I went down). I've been having the problem of lightheadness/blacking out during OHP for a bit now. I'm confident it's not a problem with hydration or low glucose levels. Also, the bar floats above my clavicles at the bottom of the lift, not on my neck. So I'm pretty sure I'm just breathing wrong. In your OHP tips video (I've watched all of your OHP and breathing/bracing videos) you recommend getting a big belly breath then doing as many reps as you can before taking another breath. I do this but I still get dizzy by the second rep. Any ideas what I could be doing wrong? Thanks in advance!
Face pulls with a light resistance band worked wonders for me. I used to always feel pain and discomfort in my shoulders before doing them, but now they feel amazing
I recommend band pull aparts done at an angle above your head like incline bench, standard shoulder level, and then an angle below shoulder level like decline bench.
Love your videos! As always very informative.... I would like to ask how the overhead press of strongman are that much higher than other types of lifters? Is there any special that they do? Keep up the good work!
Hi Brian could u make the tutorial on push press. Ive seen all ur vids and many other youtube vids. But no one make it more in depth. Like how the leg drive it should be. Should u lift ur heels or no. Bcs i think my push press sucks the weight difference between my strict press is only 10 kg lol.
Great information and advice as usual. Ive got OHP programmed for tomorrow so this was very timely. Hope Kona is feeling better after his encounter with the bees.
Not the same topic as the video BUT, in your linear progression program video you say that you should have a couple reps in the tank (rpe 8). Does this mean all of your sets should be at rpe 8 or just work up to rpe 8? I've been doing the latter with good results but I'm still a novice lifter so I'll get results anyway. Thanks for the help
Awesome video Brian. So question for you, I’ve been training for 10 years now powerlifting specifically for the past 4 years and my press has been stalling for a good year now. Granted I haven’t been running templates specific to the press but there is still comp presses for the first 5 weeks in the barbell medicine 12 week strength template. My next run through I’m considering replacing all the comp presses with kneeling presses instead and the plan is too do a lift that’s closer to the floor but doesn’t allow the starting strength hip drahve to initiate the press (assuming you’re familiar) thus making the lift harder. My thought process is that returning to the standard press later would hopefully result in more strength considering I now get to use my legs/hips as I transition from the kneeling press. My question is would you select a different lift instead? Keep hammering at the regular press or even replace it altogether with another variation that’s more specific to the bench? Always enjoying your videos brother.
Question: In a previous video, you mentioned that a 10-inch log is for ladies in competition (and an 8-inch log also), but would there still be a reason to use the 10 inch over a bigger log if someone is a male, fairly new to the clean and press with a log, and doesn't compete yet? Maybe to get used to the clean and press movement with a smaller log? Maybe it's safer than risking injury with a bigger and heavier log when new? I ask this because it was a surprise for me that a bigger log I tried out after you said 8 and 10 inch is for ladies feels easier to press, even though it's heavier and much bulkier. So what I do now is warm up a bit with the lighter and smaller log (10 inch) and then move on to the big (wooden) log (sort of like in between 13 and 14 inch). I'm a male and relatively new to the clean and press with a log, so I started with the 10 inch and didn't even know it was for ladies (know I know why everybody was laughing, hahah). I just thought this small log is made for newbies who are not very strong yet. Sometimes, a gym only has a small log and usually gyms have no logs... BTW, I am not particularly of a massive build. I thought I was being smart using the smaller log. You know, getting used to the movement. I only weigh 80 kg and have a small frame. My chest is not as big as Arnold's was :)
I'm kind of curious what you think a person should OHP. I don't mean as in a specific number like how you said a 500 ish pound front squat is an amazing goal to shoot for. What I mean is in regards to your other lifts such as your row, your bench press, and things like that. My OHP was way behind and I have taken months to hammer this thing out but I'm kinda curious what your thoughts are on this.
Thanks for the video(s)! I have a catch/impingement in my shoulder about 2/3-3/4 of the way through a rep...do you think this is a grip width issue, or something else?
would it be possible for you to make a template (kind of like one of your programs) on OHP and push press, and can be implemented in another program with squat, bench, and dead? thanks
In the past, you've recommended kettlebell waiter's walk for shoulder stability. Can it be modified that you are only marching in place rather than actually walking? Due to spacing issues in the gym when it gets too cramped up.
for the Q&A: Any tips for guys who have to workout from home without a rack and have to clean the bar for each set? I usualy train a weighted calisthenics/freeweights style, enfassis on "free" since I lack the rack... Thanks for the great videos, Always a fan
Eric Bugenhagen does something like this with heavy presses in general (e.g. near 100% 1RM singles on CG bench). He thinks it's highly effective, and based on how jacked he looks, I would agree.
For the Q & A, I've noticed OHP is a lift I can really grind a rep out on. There's times I'll think I'm stuck, but 3 or 4 seconds later (at least it feels that long) the bar starts moving again. But I notice if I grind, I'm pretty much shot afterwards for the movement. What are your thoughts here? Is it ok to have a really grindy rep if you know it's a 1 rep max, or do you think it's doing too much damage to be worth it? Personally, there's something really satisfying about it, and I almost kind of like to end that movement with a heavy near 1 rep max. It doesn't seem to change my recovery time before the next OHP session.
I hit a wall in the OHP quite quickly so I switched to the Push Press to help continue progress. But I hit an even bigger wall after that. I started training about 14 months ago, and within the first year I had plateaued on the push press. The OHP is slightly different, but they're very similar. I've tried breathing and bracing to the point of turning purple in the face and not being able to finish the set because I've ran out of breath. I've tried seated dumbbell presses, pin presses, single-arm kettlebell presses, standard OHP. I've tried reps/sets ranging from 6x2 to 3x10. I've tried adjusting my grip width, I've tried squeezing the life out of the bar. I've built my pull up and barbell rows to be on par with my bench press or thereabouts (your advice). I've tried breathing at the top of the rep and at the bottom (Meg Squats INSISTS we should be breathing at the top, not the bottom). I've been front squatting for about six months. Ever since I hit the 50-55kg range about six-eight months ago, no matter what I tried I could not get get past it. I've kind of given up now and moved away from strength training. I just don't know if I'm any good at it. I hit huge walls really quickly while everyone around me kept talking about 'newbie gains' and how in the first few years I should be able to keep adding weight and adding muscle. I plateaued really quickly. About two-three months ago I gave up and started cutting body fat. Now I'm just focusing on body building. I don't find the lifts to be nearly as satisfying or fun, but I don't walk away from the session feeling nauseous, like I'm about to cry (I have depression and get really sad when I lift heavy), or frustrated while everyone around me continues to progress. There's still a few things in this video I have yet to try. I didn't have access to a neutral grip bar until a couple of months ago so I'm gonna try and use that once I'm through with this body building block. For now I'm just gonna try and put on as much lean mass as I can throughout summer and into winter before moving back to strength training next year maybe. I started training because I felt weak. I built strength fast enough, but then it just stopped while everyone around continued. It's like I've passed my newbie gains phase without actually getting my newbie gains.
@Becoming Godsize I was eating enough to put on weight. I don't know how much it was but I definitely grew. I was relatively skinny before I started and I put on mass. Not a huge amount but clearly I was eating enough. It wasn't always clean foods that were high in protein, but it wasn't a terrible diet. I'm about 69kg at the moment and before my cut I was around 74kg. I've lost fat and gained muscle in that time by improving my diet.
What’s a good way to strengthen your shoulder girdle? I notice that I have issues at the top of the press (making sure that my shoulders remain healthy/mobile as well). Is it because I need to train my upper back more or mobility work? I just would like my push jerk to be a full range of motion without my shoulders feeling funky
Nice video. You mentioned about weighted pull ups. I really, really, really suck at pull ups. In fact the last time I tried them my body did some sort of weird thing and turned it into a hanging leg raise. How do I fix this? Oh and I guess part of the answer is triceps because essentially my only tricep work at the moment comes from secondary activation on bench press.
I stopped progressing on the weighted pull-ups quicker than i think I should have. I have never done more than +35lb for a set of 5 for several months. Body fat and grip are not an issue. Any advice?
How would you program variations of the big 4 that are MORE taxing than the original-for example the Push Press? It generally seems inappropriate to put before the main lift other than in conjugate-type programming, and putting it after doesn't seem to make much sense either since you'll be taxed from the lift before.
th-cam.com/video/pBjSidkd_YU/w-d-xo.html He goes over in that video how he programs the OHP. Short answer: he puts whatever the main priority is first. For him its push press since thats what they use in strongman. If strict press is more important to you, do that first.
If you wanted to ohp 3x a week, squat 3x a week, bench/row 2x a week, power clean once and deadlift once a week. What would your program look like? Heres mine Monday max effort squat day, light ohp Tues powerclean, bench/row Wed sprints, Dynamic squats and ohp (banded, kettlebell ect) @medium effort Thurs deads , bench row, heavy farmers Friday max effort push press/ ohp, light squat day. Is this all messed up or what would you chang?
Hey, Brian. It's not really OHP related, but you mentioned those of us with shoulder problems which has led me to the reverse grip bench press, but man, I'm terrible at it. It's just a really awkward movement. Do you have any experience or tips with them? Keep feeling better and give Kona extra pets from all of us!
Hi Brian, how would you peak the OHP? My 8RM,5RM are going up well but I'm finding it a challenge to translate it into a 1RM. My 5RM is 60kg and my 1RM is 65kg
Hey Brian, I've noticed that I feel significantly more stable in the Z-press versus than the OHP (strict). My OHP is stronger, but my Z-press isn't too far behind and I'm able to handle the same weight but I'm able to stabilize far better. Any reason why?
Thats so interesting, maybe it is because you arent flexing your glutes and quads when you stand? That seems to be the only key different between the two.
@@ecercisedaily I flex my glutes pretty hard. It's hardwired into my brain at this point. I do walk A LOT, so I'm not sure if my hip flexors (specifically the psoas major and I can't remember the other one right now) are just able to easily stabilize my trunk when isolated.
If thats the case then id just suggest working on overhead stability. Brians got great stuff of it like really heavy waiter walks and Bamboo waiter walks and my favorite Behind the back push or split jerk.
@@ecercisedaily Overhead stability isn't a problem either. When I do the Z-press, the overall motion feels stronger and more stable for me -- from chest/shoulders to overhead and back down, and I'm able to maintain the tightness easier despite the Z-press requiring strict form or you tip backwards (scary as shit when it does happen lol). My OHP isn't like a train wreck or anything, but I just find it funny that I'm a little more stable in the Z-press. It's like the bent over row: if I don't come to a complete stop between each row (Pendlay), I won't feel it in my back at all. Or if I do pull-ups with a pronated grip I won't feel it in my lats, but as soon as I switch to a neutral grip, I can feel it in my lats immediately.
@@The513Warning Yea it seems like an individual thing. Do what works for you. I would say still do both lifts and try out all kinds of variations and just keep going up thats all that matters, my personal favourite is doing it off my knees.
Do you think you could do a video on shoulder mobility? One of my biggest strength issues right now is due to technical limitations and I can't seem to make any long term progress.
Can you give your honest opinion on the capability of the OHP to build "huge" shoulders? Many argue and believe that from a bio mechanic standpoint that the OHP is for the anterior deltoid only, and does not build the lateral or posterior deltoids at all. Many people seem divided on the topic. Given your experience in strongman and your history of using OHP variations I feel your take on this topic would be helpful. Note: Obviously I don't think you should use just the OHP alone to build your shoulders, I feel facepulls and lateral raises should be utilized as well. Just curious to know if overheadpressing is what's making my shoulders wider or mainly just the isolation work.
Yeah thats one of research. On the other hand many body builders also think that after doing only light weight isolation like lat raise, front raise, flies. Theyre delts r not getting bigger. Then it shows that heavy ohp following by isolation movement make ur delts much bigger and stronger
A key component to a proper overhead is retraction of the shoulder blades at the top to keep your shoulders in a healthy locked in position, which will build all of your upper back and engage your posterior delts. My upper traps are blowing up from OHP. In a legit overhead you see it moved behind the head as the chest and head move forward. Also the grip is slightly wider than shoulders instead of a wide grip as so the elbows aren't flared out at the bottom... You are correct it will build more on the front side but it is not an isolation Movement by any means as you certainly need a strong core instability and legs as well... Yes continue with the face pulls, bent over rows, lateral raises and such but the OHP will build all around.
Holding heavy weight at the top of a OHP will build an amazing upper back and rear delts.. The portion where you press the weight up wil also engange the upper back and that, but not a lot so if a person struggles to build rear delts, and upper back i recomend.... At the top of the OHP you will be using a lot more rear delts, upper back and triceps to hold the weight, i would recommend doing something like push press, pin press, to be able to hold more weight at the top. This will build your tricep, upper back and rear delts really really well.. I got sore in those areas, from overhead pin press above the forehead and holding it above my head. My upper back rear delts and triceps were absolutly destroyed from doing that.. And that honestly was enough. I didn't need to do any shoulder or tricep work after that, cause they were litteraly dead.
I've been trying to get my log press up but it hasn't been going to good. Would it be useful to only use the log for all my ohp variations in order to bring it up?
17 yrs old and Strict press is at 150 for 1rm and and 135 for 3x3 but it’s stalling. I think I hit the intermediate stage, and want to progress on it as I want to get my body weight (175 lbs) for a rep. Any tips for frequency and programming? Should I just strict press and stick to strict programming on that or would I be better off having 1-2 “OHP days” per week?
Currently i do full body training 3x a week and I OHP each of those days. I do 3x3, 4x6, and 3-5x5 with corresponding percentages, usually with 2-3 backoff sets of 90-100 lbs.
Ive been using your breathing and bracing technique but when i get over 205 i get light headed and lose strength at the sticking point (about eye level) any tips
Why cant I grind out that last rep when overhead pressing? If I'm gassed it doesn't move off my chest. I can grind on all the other compound movements. Its frustrating.
If i had to guess id say its because there is a lot more stability involved and if you were to grind it out it would compromise the lower back. Other lifts like the bench youre pretty much locked in.
Hey community question: my issue is when I take as big as a breath as possible (in my diaphragm) I get dizzy and a head rush during the rep, however if I take a medium breath all is well, does everyone really take the deepest breath possible for bracing?
Do you take any kind of prework out before. Of my main issues was caffeine before lifting. It really only effected my OHP but I'd get light headed to the point where my vision would go black and id fall forward.
@@ezramccann5311 oh shit I didn't even see this reply I'm so sorry. Not pre workout but I do drink some flavored water with added caffiene. I'll try omitting that thanks!
Eric Frick GVT does not build much strength due to requiring lighter weights. It’s a short term mass-building technique. However it is a good way to hone-in your form on the exercise
Kona: Brian my face feels weird does it look weird Brian: Whatta ya mean buddy (looks at Kona) Whoa!!!... I mean you look great why dont we go for a ride pal 😱
This is most probably an issue of tricep strength as the force produced by the deltoids at the top of the motion is very small shifting much of the load onto the elbow extensors (read: triceps).
Just a thought, it might be because the first rep doesnt have the same stretch reflex because you start at the bottom whereas the following reps the stretch reflex builds up on the way down.
@@ecercisedaily i've thought about it. But in rep 2,3 i pause at bottom for a legit 2 - 3 second. In this time stretch reflex should be at least 70%-80% less. But i don't feel like it
@@therawstrength1998 Thats interesting, maybe its a nervous system thing? Try a more thorough warm up? Maybe do a nice heavy single as last warm-up set.
@@ecercisedaily thanks man. M really glad that you taking your time to think about my problem. I am also thinking the same lately. Going to incorporate dead stop press.
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You really sound like you're feeling better! Very happy for you and your family, the content as always is gold!
Your voice is sounding much healthier, I'm so pleased
It's Monday morning and I'm about to overhead press today!
Another key component to a proper overhead is retraction of the shoulder blades at the top to keep your shoulders in a healthy locked in position, which is a major reason to have a strong Pullup or row. My upper traps are blowing up from OHP. In a legit overhead you see it moved behind the head as the chest and head move forward. Also the grip is slightly wider than shoulders instead of a wide grip as so the elbows aren't flared out at the bottom... Happy lifting😁
It’s certainly nice to have a helpful Coach, I really appreciate and want to thank you
Great, OHP is my weakest lift, so all these tips are welcome. And here's to a speedy recovery for Kona.
that tip about squeezing the bar as hard as you can is SO true, im so glad you always mention it. i used to bench, ohp (and everything lol) with loose flimsy wrists because no one ever said it until you did in some of your older videos - the difference is insane... best channel
Perfect timing Brian. Right now I'm trying to get a 100kg OHP. What advice would you give to get me there? Currently at 90kg for a tough single.
Use smaller plates to increase weight. I bought .5 kg plates for OHP.
change your rep schemes
@@Slomeus My gym only has 2.5kg plates so its a 5kg jump every time. The gym is too convenient to leave and join another but I am currently waiting for my new home to be built with my garage which of course will be my gym.
Assess your 3 rep max, Lower the weight so you can do more reps(5-8), then put a resistance band around each end of the bar and secure them to the floor. As you get further to lockout, the resistance will increase. Do that for a few months then test your 3 rep max again.
@@joshharrison11 thats why I bought them myself and carry them to the gym when I need them.
Hi Brian, I have question, what is the proper width to do the overhead press? Should the hands rest on the shoulders or wider than that? Thank you, keep it up!
Today I completed Wave 1/Week 2/Day 2 as per the Neversate website.
In other words, this was Day One of me no longer settling for being a lazy, average powerlifter.
Long-time fan and subscriber of yours Brian, but today I finally got my ass into gear with your training methodology.
I'll get back to you in a year.
Trap Bar OHP has been great since the first Time Brian suggested it, also gets some funny looks in my “non-strongman traditional Fitness club” Gym
Everyone will always stare in a commercial gym when an exercise is unorthodox 😂 I get so many myself for Jeffersons!
here's some questions for the q&a
1. how do i not temporarily lose consciousness on top of a heavy heavy ohp single? its a huge problem for me on days when i might be less rested, i always take huge breaths before a heavy rep too
2. could you talk about some examples of what might be happening if your ohp suddenly gets a lot weaker?
3. wrist pain after overhead pressing - how do i avoid it? thumbless grip usually fixes it for me but i wouldnt rely on it for heavy singles, also i have no access to a swiss/trap bar
also would like to say i have none of these problems on one handed dumbbell press but i never see anyone in my gym doing it, it should be more popular
Have the same problem I start seeing stars everytime I go heavy.. I'm guessing the answer is bigger belly breath and less dilly dallying.. I've pretty close passing out on heavy dead lifts also.. not good but seems more dangerous with 200lbs over your head
Hey Brian! I passed out during OHP at the gym the other day (thank God I racked it before I went down). I've been having the problem of lightheadness/blacking out during OHP for a bit now. I'm confident it's not a problem with hydration or low glucose levels. Also, the bar floats above my clavicles at the bottom of the lift, not on my neck. So I'm pretty sure I'm just breathing wrong. In your OHP tips video (I've watched all of your OHP and breathing/bracing videos) you recommend getting a big belly breath then doing as many reps as you can before taking another breath. I do this but I still get dizzy by the second rep. Any ideas what I could be doing wrong? Thanks in advance!
Best shoulder mobility work for prepping for ohp day and general shoulder health?
Oh yeah shoulder mobility work tips would help me a lot too. Very useful
I second this.
Face pulls with a light resistance band worked wonders for me. I used to always feel pain and discomfort in my shoulders before doing them, but now they feel amazing
@@gabrielplic4064 i do them
I recommend band pull aparts done at an angle above your head like incline bench, standard shoulder level, and then an angle below shoulder level like decline bench.
Love your videos! As always very informative.... I would like to ask how the overhead press of strongman are that much higher than other types of lifters? Is there any special that they do? Keep up the good work!
Awesome video Mr. Alsruhe
Hi Brian could u make the tutorial on push press. Ive seen all ur vids and many other youtube vids. But no one make it more in depth. Like how the leg drive it should be. Should u lift ur heels or no. Bcs i think my push press sucks the weight difference between my strict press is only 10 kg lol.
Glad to see your feeling better and ohp video on point
Anaphylatic rxn- 50mg benadryl, 125mg solumedrol, 20mg pepcid, 0.3mg Epi subQ if truly allergic wheezing or airway compromise,
Great information and advice as usual. Ive got OHP programmed for tomorrow so this was very timely.
Hope Kona is feeling better after his encounter with the bees.
best instructional fitness videos on youtube.
Awesome, just what I needed for OHP day tomorrow. Keep up the good work!
Question: Any tips/movements to help shoulder mobility?
Not the same topic as the video BUT, in your linear progression program video you say that you should have a couple reps in the tank (rpe 8). Does this mean all of your sets should be at rpe 8 or just work up to rpe 8? I've been doing the latter with good results but I'm still a novice lifter so I'll get results anyway. Thanks for the help
Awesome video Brian. So question for you, I’ve been training for 10 years now powerlifting specifically for the past 4 years and my press has been stalling for a good year now. Granted I haven’t been running templates specific to the press but there is still comp presses for the first 5 weeks in the barbell medicine 12 week strength template. My next run through I’m considering replacing all the comp presses with kneeling presses instead and the plan is too do a lift that’s closer to the floor but doesn’t allow the starting strength hip drahve to initiate the press (assuming you’re familiar) thus making the lift harder. My thought process is that returning to the standard press later would hopefully result in more strength considering I now get to use my legs/hips as I transition from the kneeling press. My question is would you select a different lift instead? Keep hammering at the regular press or even replace it altogether with another variation that’s more specific to the bench? Always enjoying your videos brother.
Question: In a previous video, you mentioned that a 10-inch log is for ladies in competition (and an 8-inch log also), but would there still be a reason to use the 10 inch over a bigger log if someone is a male, fairly new to the clean and press with a log, and doesn't compete yet? Maybe to get used to the clean and press movement with a smaller log? Maybe it's safer than risking injury with a bigger and heavier log when new?
I ask this because it was a surprise for me that a bigger log I tried out after you said 8 and 10 inch is for ladies feels easier to press, even though it's heavier and much bulkier. So what I do now is warm up a bit with the lighter and smaller log (10 inch) and then move on to the big (wooden) log (sort of like in between 13 and 14 inch). I'm a male and relatively new to the clean and press with a log, so I started with the 10 inch and didn't even know it was for ladies (know I know why everybody was laughing, hahah). I just thought this small log is made for newbies who are not very strong yet. Sometimes, a gym only has a small log and usually gyms have no logs... BTW, I am not particularly of a massive build. I thought I was being smart using the smaller log. You know, getting used to the movement. I only weigh 80 kg and have a small frame. My chest is not as big as Arnold's was :)
That serratus exercise was a good tip! I have already been doing Pallof-press, so I will add this Alsruhe-press into my routine.
I'm kind of curious what you think a person should OHP. I don't mean as in a specific number like how you said a 500 ish pound front squat is an amazing goal to shoot for. What I mean is in regards to your other lifts such as your row, your bench press, and things like that. My OHP was way behind and I have taken months to hammer this thing out but I'm kinda curious what your thoughts are on this.
OHP day, perfect timing as always. I’m going to have to try that incline Swiss bar one for sure!
Great informative video as usual Brian. Have you done any front squat tutorials recently?
Hi Brian, really like your video’s! How do you feel about deep overhead squats for improving your posterior chain and shoulder strenght?
Thanks for the video(s)! I have a catch/impingement in my shoulder about 2/3-3/4 of the way through a rep...do you think this is a grip width issue, or something else?
Your voice sounds alot better man! Good to hear you getting better.
would it be possible for you to make a template (kind of like one of your programs) on OHP and push press, and can be implemented in another program with squat, bench, and dead? thanks
Great video as always Brian. Can you please comment on grip width for OHP with a normal barbell?
In the past, you've recommended kettlebell waiter's walk for shoulder stability. Can it be modified that you are only marching in place rather than actually walking? Due to spacing issues in the gym when it gets too cramped up.
for the Q&A: Any tips for guys who have to workout from home without a rack and have to clean the bar for each set? I usualy train a weighted calisthenics/freeweights style, enfassis on "free" since I lack the rack... Thanks for the great videos, Always a fan
The front squat definitely helps at the bottom position I’ve noticed recently how much lighter it feels since I’ve upped my front squat intensity
Will doing slow negatives after push presses help to build the size and strength of the triceps?
Eric Bugenhagen does something like this with heavy presses in general (e.g. near 100% 1RM singles on CG bench). He thinks it's highly effective, and based on how jacked he looks, I would agree.
For the Q & A, I've noticed OHP is a lift I can really grind a rep out on. There's times I'll think I'm stuck, but 3 or 4 seconds later (at least it feels that long) the bar starts moving again. But I notice if I grind, I'm pretty much shot afterwards for the movement.
What are your thoughts here? Is it ok to have a really grindy rep if you know it's a 1 rep max, or do you think it's doing too much damage to be worth it?
Personally, there's something really satisfying about it, and I almost kind of like to end that movement with a heavy near 1 rep max. It doesn't seem to change my recovery time before the next OHP session.
I hit a wall in the OHP quite quickly so I switched to the Push Press to help continue progress. But I hit an even bigger wall after that.
I started training about 14 months ago, and within the first year I had plateaued on the push press. The OHP is slightly different, but they're very similar. I've tried breathing and bracing to the point of turning purple in the face and not being able to finish the set because I've ran out of breath. I've tried seated dumbbell presses, pin presses, single-arm kettlebell presses, standard OHP. I've tried reps/sets ranging from 6x2 to 3x10. I've tried adjusting my grip width, I've tried squeezing the life out of the bar. I've built my pull up and barbell rows to be on par with my bench press or thereabouts (your advice). I've tried breathing at the top of the rep and at the bottom (Meg Squats INSISTS we should be breathing at the top, not the bottom). I've been front squatting for about six months.
Ever since I hit the 50-55kg range about six-eight months ago, no matter what I tried I could not get get past it. I've kind of given up now and moved away from strength training. I just don't know if I'm any good at it. I hit huge walls really quickly while everyone around me kept talking about 'newbie gains' and how in the first few years I should be able to keep adding weight and adding muscle. I plateaued really quickly. About two-three months ago I gave up and started cutting body fat. Now I'm just focusing on body building. I don't find the lifts to be nearly as satisfying or fun, but I don't walk away from the session feeling nauseous, like I'm about to cry (I have depression and get really sad when I lift heavy), or frustrated while everyone around me continues to progress.
There's still a few things in this video I have yet to try. I didn't have access to a neutral grip bar until a couple of months ago so I'm gonna try and use that once I'm through with this body building block. For now I'm just gonna try and put on as much lean mass as I can throughout summer and into winter before moving back to strength training next year maybe. I started training because I felt weak. I built strength fast enough, but then it just stopped while everyone around continued. It's like I've passed my newbie gains phase without actually getting my newbie gains.
@Becoming Godsize I was eating enough to put on weight. I don't know how much it was but I definitely grew. I was relatively skinny before I started and I put on mass. Not a huge amount but clearly I was eating enough. It wasn't always clean foods that were high in protein, but it wasn't a terrible diet. I'm about 69kg at the moment and before my cut I was around 74kg. I've lost fat and gained muscle in that time by improving my diet.
Can you do a How to perform and program Behind The Neck Press...or is it even a good assistance for OHP?
Hey Brian great content. Question i have is
Would heavy farmers carry carryover to the lockout/stabalizing part of overhead press with leg drive?
Appreciate all the great content over the years! Glad to see you getting better! sorry about Kona haha
What’s a good way to strengthen your shoulder girdle? I notice that I have issues at the top of the press (making sure that my shoulders remain healthy/mobile as well). Is it because I need to train my upper back more or mobility work? I just would like my push jerk to be a full range of motion without my shoulders feeling funky
Nice video. You mentioned about weighted pull ups. I really, really, really suck at pull ups. In fact the last time I tried them my body did some sort of weird thing and turned it into a hanging leg raise. How do I fix this? Oh and I guess part of the answer is triceps because essentially my only tricep work at the moment comes from secondary activation on bench press.
Hi Brian for developing strength what do you think about doing the press 2.0 i.e. press with the hip throw and layback
I stopped progressing on the weighted pull-ups quicker than i think I should have. I have never done more than +35lb for a set of 5 for several months. Body fat and grip are not an issue. Any advice?
Amazing video Brian thanks for the tips.
What are your thoughts on wearing your belt with OHP? I'm new to trying to push stupid weight over my head and can't decided what I think.
What do you think about handstand pushups as an assistence exercise for overhead press
Ok, talking about trap bar ohp, what would you think about a trap bar z press? I'm going to try it today. I'll let you know how it works for me.
If you have access to bigger dumbbells, are barbell rows still better? I feel like dumbbells work my lats more
Mr. Alsrune, where can I get those Elbow Sleeve that you use ??
How would you program variations of the big 4 that are MORE taxing than the original-for example the Push Press? It generally seems inappropriate to put before the main lift other than in conjugate-type programming, and putting it after doesn't seem to make much sense either since you'll be taxed from the lift before.
th-cam.com/video/pBjSidkd_YU/w-d-xo.html
He goes over in that video how he programs the OHP. Short answer: he puts whatever the main priority is first. For him its push press since thats what they use in strongman. If strict press is more important to you, do that first.
If you wanted to ohp 3x a week, squat 3x a week, bench/row 2x a week, power clean once and deadlift once a week.
What would your program look like?
Heres mine
Monday max effort squat day, light ohp
Tues powerclean, bench/row
Wed sprints, Dynamic squats and ohp (banded, kettlebell ect) @medium effort
Thurs deads , bench row, heavy farmers
Friday max effort push press/ ohp, light squat day.
Is this all messed up or what would you chang?
Probably look exhausting and a lot like elbow tendinitis
Hey, Brian. It's not really OHP related, but you mentioned those of us with shoulder problems which has led me to the reverse grip bench press, but man, I'm terrible at it. It's just a really awkward movement. Do you have any experience or tips with them? Keep feeling better and give Kona extra pets from all of us!
Awesome! Thanks alot! This will deffo help me on my OP 👌💪
Hi Brian, how would you peak the OHP? My 8RM,5RM are going up well but I'm finding it a challenge to translate it into a 1RM. My 5RM is 60kg and my 1RM is 65kg
Hey Brian, I've noticed that I feel significantly more stable in the Z-press versus than the OHP (strict). My OHP is stronger, but my Z-press isn't too far behind and I'm able to handle the same weight but I'm able to stabilize far better. Any reason why?
Thats so interesting, maybe it is because you arent flexing your glutes and quads when you stand? That seems to be the only key different between the two.
@@ecercisedaily I flex my glutes pretty hard. It's hardwired into my brain at this point. I do walk A LOT, so I'm not sure if my hip flexors (specifically the psoas major and I can't remember the other one right now) are just able to easily stabilize my trunk when isolated.
If thats the case then id just suggest working on overhead stability. Brians got great stuff of it like really heavy waiter walks and Bamboo waiter walks and my favorite Behind the back push or split jerk.
@@ecercisedaily Overhead stability isn't a problem either. When I do the Z-press, the overall motion feels stronger and more stable for me -- from chest/shoulders to overhead and back down, and I'm able to maintain the tightness easier despite the Z-press requiring strict form or you tip backwards (scary as shit when it does happen lol). My OHP isn't like a train wreck or anything, but I just find it funny that I'm a little more stable in the Z-press. It's like the bent over row: if I don't come to a complete stop between each row (Pendlay), I won't feel it in my back at all. Or if I do pull-ups with a pronated grip I won't feel it in my lats, but as soon as I switch to a neutral grip, I can feel it in my lats immediately.
@@The513Warning Yea it seems like an individual thing. Do what works for you. I would say still do both lifts and try out all kinds of variations and just keep going up thats all that matters, my personal favourite is doing it off my knees.
Any instructions or tips on circus dumbbell BENT press? Got one in an upcoming competition and its awkward as hell.
Do you think you could do a video on shoulder mobility? One of my biggest strength issues right now is due to technical limitations and I can't seem to make any long term progress.
Can you give your honest opinion on the capability of the OHP to build "huge" shoulders? Many argue and believe that from a bio mechanic standpoint that the OHP is for the anterior deltoid only, and does not build the lateral or posterior deltoids at all.
Many people seem divided on the topic. Given your experience in strongman and your history of using OHP variations I feel your take on this topic would be helpful.
Note: Obviously I don't think you should use just the OHP alone to build your shoulders, I feel facepulls and lateral raises should be utilized as well. Just curious to know if overheadpressing is what's making my shoulders wider or mainly just the isolation work.
well rows and pullups build rear delts as well as facepulls and for the lateral dumbells probably hit them best along with all the pressing variations
Yeah thats one of research. On the other hand many body builders also think that after doing only light weight isolation like lat raise, front raise, flies. Theyre delts r not getting bigger.
Then it shows that heavy ohp following by isolation movement make ur delts much bigger and stronger
A key component to a proper overhead is retraction of the shoulder blades at the top to keep your shoulders in a healthy locked in position, which will build all of your upper back and engage your posterior delts. My upper traps are blowing up from OHP. In a legit overhead you see it moved behind the head as the chest and head move forward. Also the grip is slightly wider than shoulders instead of a wide grip as so the elbows aren't flared out at the bottom... You are correct it will build more on the front side but it is not an isolation Movement by any means as you certainly need a strong core instability and legs as well... Yes continue with the face pulls, bent over rows, lateral raises and such but the OHP will build all around.
Holding heavy weight at the top of a OHP will build an amazing upper back and rear delts.. The portion where you press the weight up wil also engange the upper back and that, but not a lot so if a person struggles to build rear delts, and upper back i recomend.... At the top of the OHP you will be using a lot more rear delts, upper back and triceps to hold the weight, i would recommend doing something like push press, pin press, to be able to hold more weight at the top. This will build your tricep, upper back and rear delts really really well.. I got sore in those areas, from overhead pin press above the forehead and holding it above my head. My upper back rear delts and triceps were absolutly destroyed from doing that.. And that honestly was enough. I didn't need to do any shoulder or tricep work after that, cause they were litteraly dead.
Another great video thanks 👍🏻!
I've been trying to get my log press up but it hasn't been going to good. Would it be useful to only use the log for all my ohp variations in order to bring it up?
17 yrs old and Strict press is at 150 for 1rm and and 135 for 3x3 but it’s stalling. I think I hit the intermediate stage, and want to progress on it as I want to get my body weight (175 lbs) for a rep. Any tips for frequency and programming? Should I just strict press and stick to strict programming on that or would I be better off having 1-2 “OHP days” per week?
Currently i do full body training 3x a week and I OHP each of those days. I do 3x3, 4x6, and 3-5x5 with corresponding percentages, usually with 2-3 backoff sets of 90-100 lbs.
sooo helpful boss, pls make vids like this afgain
I feel a slight pinch in my left forearm when doing the o.h.p. any suggestions Brian?
Feel better Kona!
OK should you go all the way down to chest? Or to your chin? You see so many people doing both these variations.
Straight push press, not strict, or double dipping on push press. I have bad knees so the double dip technique would be helpful to know.
What’s your opinion on behind the neck over head press?
Greetings, I come from the future to tell you all that Kona is fine and doing well.
Carry on.
Thank God!!! I was worried!!
I get lightheaded when I barbell ohp anything over 135, any suggestions?
how can you implement and program front squats to increase push press/ OHP?
Ive been using your breathing and bracing technique but when i get over 205 i get light headed and lose strength at the sticking point (about eye level) any tips
I just noticed that the walls and roof of the gym is kind of yellow and fluffy. What is that? Polyuretane insulation?
Benefits of a swiss bar OHP vs straight bar? Also any idea why I get extreamly light headed when doing OHP when I get near my max.
But how are you feeling Brian?
Any tips on not getting light headed when pressing overhead?
Take your breath in your belly instead of chest. It helps a lot..
what's the easiest way to increase my mobility after an injury? I can't OHP right now because i can't get my arms far enough above my head.
What will you advice those people (like me) who has a strong overhead press but struggle with bench press??
What's the best way to breathe through an OHP with the log?
Why cant I grind out that last rep when overhead pressing? If I'm gassed it doesn't move off my chest.
I can grind on all the other compound movements. Its frustrating.
If i had to guess id say its because there is a lot more stability involved and if you were to grind it out it would compromise the lower back. Other lifts like the bench youre pretty much locked in.
glad to hear your puppy is okay!!!!! ...oh and nice video lol
I need help with my push jerk. I can't seem to drop back under with knees bent.
7:10 great tip "all about aggression" gotta muster your inner Ares
Is it okey to shrug a little bit during the OHP or should your shoulder blades be tightly down and retracted?
Half way up yeah traps do some work at lockout keep them retracted at bottom though
@@samchipchase2846 thanks man
Needed some help with this....MY MAN!
What can I do to prevent my scapula from winging when I am lowering the bar back to my chest?
PS: I am not collapsing in my upper back it also happens with just a broomstick
Hey community question: my issue is when I take as big as a breath as possible (in my diaphragm) I get dizzy and a head rush during the rep, however if I take a medium breath all is well, does everyone really take the deepest breath possible for bracing?
Do you take any kind of prework out before. Of my main issues was caffeine before lifting. It really only effected my OHP but I'd get light headed to the point where my vision would go black and id fall forward.
@@ezramccann5311 oh shit I didn't even see this reply I'm so sorry. Not pre workout but I do drink some flavored water with added caffiene. I'll try omitting that thanks!
Do you think German volume training is a good way to build OHP strength?
Eric Frick GVT does not build much strength due to requiring lighter weights. It’s a short term mass-building technique. However it is a good way to hone-in your form on the exercise
Anyone else use the “TRAP bar” or everything but TRAPS.....heavy farmers and deads or traps
serratus ex only works on it by protracting. not doing ohp with band
Kona! Feel better, buddy!
Kona: Brian my face feels weird does it look weird
Brian: Whatta ya mean buddy (looks at Kona) Whoa!!!... I mean you look great why dont we go for a ride pal 😱
Killed me at cat in a litter box lol. Thanks again for another informative video brother.
I always have trouble locking out. Will u make a video about that?
This is most probably an issue of tricep strength as the force produced by the deltoids at the top of the motion is very small shifting much of the load onto the elbow extensors (read: triceps).
Trap OHP is good, I like it
For some reason i can always ohp more if i clean it up instead of unracking. Maybe its cus my adrenaline is pumping from the clean, but idk
Why my 1st rep feels always much harder than it should? Well i do 2sec pause triples ,but on first rep it always feels super hard. Help me man.
Just a thought, it might be because the first rep doesnt have the same stretch reflex because you start at the bottom whereas the following reps the stretch reflex builds up on the way down.
@@ecercisedaily i've thought about it. But in rep 2,3 i pause at bottom for a legit 2 - 3 second. In this time stretch reflex should be at least 70%-80% less. But i don't feel like it
@@therawstrength1998 Thats interesting, maybe its a nervous system thing? Try a more thorough warm up? Maybe do a nice heavy single as last warm-up set.
@@therawstrength1998 Yo I just thought of this. Try doing deadstop/pin press starting at the bottom to be completely sure its not the stretch reflex.
@@ecercisedaily thanks man. M really glad that you taking your time to think about my problem. I am also thinking the same lately. Going to incorporate dead stop press.