5 Exercises to improve Your Overhead Press and make Big Shoulders


How To Overhead Press For Bigger Shoulders (5 Mistakes You’re Probably Making)

Video taken from the channel: Jeremy Ethier


Increase Your Overhead Press | FULL WORKOUT!

Video taken from the channel: Anabolic Aliens


How to Overhead Press MORE: 5 tips to increase your overhead press

Video taken from the channel: Szat Strength


3 Easy Steps to a Bigger Overhead Press

Video taken from the channel: Brian Alsruhe



Video taken from the channel: Szat Strength



Video taken from the channel: OmarIsuf


5 Tips To Increase Your Overhead Press! | GET RESULTS FAST!

Video taken from the channel: ScottHermanFitness

5 Exercises to Increase Your Overhead Press and Build Big Shoulders The overhead press is an exceptional compound push exercise for building shoulder size and upper body strength. Once considered the golden standard movement for measuring upper body strength, this exercise engages muscle groups from head-to-toe. 5 Shoulder-Building Exercises. The road to building the powerful shoulders you want starts with the introduction of these 5 cornerstone exercises in your shoulder routine: #1.

Dumbbell Shoulder Press. This is a basic shoulder mass-builder that allows you to target any existing muscle imbalances between your left and right side of the body when. Secondly, performing a hang clean and press will take care of your overhead work and then some. Other A-list power shoulder builders are snatches, split jerks and push presses. 2 Effective Workouts For Building Your Shoulders.

Try each workout once per week. For example, program A on Monday and program B on Thursday. Not only will your shoulder development improve, but you’ll likely see an increase in your bench too, especially if you’ve been neglecting overhead pressing. 2 – Alternate barbell and dumbbell overhead presses. The barbell overhead press is a great exercise and would probably be my “go to” for building bigger shoulders, but it can cause.

Here are the 5 shoulder moves listed in this video that all emphasize the anterior and lateral deltoids so you can build bigger shoulders fast Exercise 1: Db Shrug Shapers (Targets anterior. In your workout: Consider doing these second in your workout after a more basic overhead press. If those overhead presses are heavy, do your Arnold presses with a slightly higher rep range—say, for sets of 10-12 reps. 8. Machine Rear-Delt Fly. Why it made the list: There are three movement arcs for single-joint exercises.

We put this one. The standing military press is one of the best, most basic, old school, badass exercises you can do. Stand up and press a bar or dumbbells overhead. It’s the essence of weight training.

And if you work up to some big weights you’ll also have some big shoulders. Get Bigger Shoulders with These 5 Easy Moves Give your shoulders a blast and get them growing again. evenly developed and help protect your shoulders when you bench press. mass-building exercise, so check your ego, strip a plate off each side of the bar, and work these for three or four sets of at least 20 reps, holding the top position. The goals of this shoulder training program are to reduce injury risk, build cannonball delts, and balance your deltoids for size and definition (also known as achieving muscle symmetry the bodybuilder’s ultimate goal). Consider this new-era, Underground bodybuilding training. Shoulder Training Rules.

Now, to achieve the goal of big, healthy shoulders, you need to follow a couple of rules. The landmine shoulder press is an overhead pressing variation that can be used to increase shoulder, triceps, and general pressing strength while also increase scapular stability.

List of related literature:

Here’s the path to developing optimal power output from the shoulders: Perform a wide swath of exercises that stabilize the shoulders from a variety of ranges.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Heavy Bench Presses, Dumbbell Presses, and Shoulder Presses put a particularly high degree of stress on the shoulders.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In addition, exercises that stress the shoulders by positioning the hands behind the body and exercises that load the shoulders in an overhead position (like a behind-the-neck Lat Pull-Down or a Military Press) are not recommended.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

In addition, shoulder shrugs and scapular retraction exercises can begin.

“Rehabilitation of the Hand and Upper Extremity, E-Book” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio, Sheri Felder, Eon K Shin
from Rehabilitation of the Hand and Upper Extremity, E-Book
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2020

pectorals, shoulders, triceps (1-4) Great for developing power!

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Begin with bent arms, palms facing forward, and the dumbbells positioned just outside your shoulders.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Started doing light power cleans, up to the shoulder and then an overhead press, sets of six or eight, down and up, down and up.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

5) Shoulders: lateral raises.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Shoulders: Rotator Cuff Strengthener

“3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief” by Joseph Weisberg, Heidi Shink
from 3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief
by Joseph Weisberg, Heidi Shink
Pocket Books, 2005

Variations: press straight overhead, elbows close to ears, with palms facing each other.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alexia Lewis RD

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  • Any trainer said me that squeezing the glutes and addominals its like cheating a little….im so confuse about this press shoulders

  • Increase your overhead press with this full workout routine! This is specific to helping you break through OHP plateaus and get stronger, but you will pack on more size as well. I would recommend this workout 1x per week over a 6 week period following that top set progressive overload method for the 1st exercise. You should have another workout day where you train shoulders as well!

  • What technical tips have helped you increase your overhead press? Also I’m running a pressing clinic at the gym August 24th for those interested! Small group and vert affordable (link in description)

  • this is bullshit tip. If someone can not do overhead then how do you expect them to do Bradford??!!! they are basically the same mechanism.
    Guys, this is basic science. If you can not do it, please start with a empty bar. after a week add 5 kg total, after another two two week add 2,5kg total, end of the months go fo 5+5 kg. Strength does not come over night. If you see someone amature fitness dude doing OHP 60-80kg, well that’s impressive and they did not achieve that in months. That took years. Please do not believe that your body will magically change in 5-6 months, with impressive abs. Those are stupid misleading videos. If you never went to a gym before, your body needs 2-3 months just to warm up. Cause, your muscles never worked out before, it takes 5-6 months just to build the basement to build the muscles.
    Most important thing doing fitness is, ENJOY GOING TO THE GYM. Do not force yourself to go to the gym. Find your motivation, why you want to get fit?? Why? why? Do you have any objective???
    Stop doing situps, bicep, and all other stupid curls.
    Go with just Squat, Deadlift, Bench Pres(all three type), Barbell Row, Overhead Press, Assisted pullups, assisted chinups These are mother of all exercises.. Do this three times a week. Start with an empty bar (Well, only the empty bar is 20kg only,)If you can lift the empty bar for 15-20 times, your shape is not that bad. The same week, start increasing your weight even if its 2.5 kg total. Go for a so called three set reps like 12-10-8. Have fun with it. Just do this compound full body exercises, they will hit almost all of your body muscles. You will be prepare to build muscles in next 5-6 months.
    Some stupid will ask you to go for split routine, all muscles groups in separate days of the week. Well, that is bullshit. Ask yourself a basic questions. You do not have basic fitness. Strong muscles does not exist in your body. You can not do a single pushups or pullups. Is it possible or any advantage of doing some bicep or legpress curl just to torture that part of your body???
    Stick to Compound exercises, you will see you have basic fitness in 5-6 months. After that building muscle in next 6-12 months is just a matter of time. Do not take any creatine in first 6 months, but definitely go for a Whey protein and proper nutrition. About nutrition there are lots of videos in you tube already. Good Luck.

  • Behind the neck press has a high degree of impinging your shoulders, especially on heavier loads. The negative impact out weigh the benefits.

  • Do the mpress alot still learned some really good tips. Breathing is one thing i was way of on. Cant weight to get to the gym and try the new knowlge. Big thnx. Also think i nead to work on my Base with foot plcement. Great vid for the #2 best lift after deadlift!

  • Good tips, the only thing I would change is to rep out at much as you can with one breath, then breathe out and take a new breath when at the top of the movement. Once then weight gets heavy, you would be able to breathe properly with the weight on your chest.

  • Thoughts on letting the bar go all the way down to the upper chest in the bottom position versus having a gap, like I see you and lots of others do?

  • I’m not sure about tip #3.. for shoulder health it’s imho better to stack your elbows hands and shoulders. He’s using a wider grip, making him able to lift more weight, but putting his shoulder in a very risky position.

  • this is very helpful.. watched this last year was stuck with my over head press so i followed this broke my barrier.. a year after kinda forgot about it now re-watched it and im gonna do this again to get even stronger and break the new barrier with my overhead presses again.

  • Great tips that I could use. I was definitely breathing during the lift and exhaling during the decline. Now I know to time it better.

  • just read an interesting article that talked about not leaning back. It takes you off of a solid foundation to create a more solid lift.

  • Bodyweight: 68kg/150lbs.
    Bench 1RM: 90kg/198lbs.
    Press 1RM: 65kg/143lbs.

    Goals: Bench 2 plates, Press 70kg.

    Just started doing Candito’s 6 Week Strength Program.

    What other programs would you recommend I do instead if Candito’s fails me?

  • the 3 steps walk back (for squat and press), pressing the bar on the ascent of the squat
    flaring out the lats in the press (i have been pressing for several months but i never knew it until i watched this video!!)
    WORKED TREMENDOUSLY for my squat and press today!!!!
    thank you so much ‘

  • Don’t worry Omarisuf. Ignore the calve haters bro and just keep doing your thing. Once you lift for 10 years your muscle maturity gains will come and then you”ll get an extremely lean and ripped and also have huge arms. For example, you’ll look something like Gokuflex with 17 inch guns and ripped to the bone. Once that happens everyone will be mirin’ and calling you out for roids even though you are 100% natty.

    I myself have 2 years under the belt. All I have to do is lift for 8 more years then I’ll look like Gokuflex I’ll stand out from the crowd and be the biggest guy in the gym. #10YearAnniversary #BodybuildingMastery #TeamHugeCalves

  • I have been alternating on My Upper Body Day’s between Standing Barbell Overhead Press & Standing 1-hand at a time; shoulder press.

    Would you say each one complements the other or would it be more optimal to focus purely on the Barbell Overhead Press or vice-versa for a while rather than switching it up from Upper Body day to another?:) thanks in advance!:)

  • Omar have you considered swinging the hips forward more actively just before each press like the old Olympic style/tommy Suggs?

  • I clicked on your video cause I saw the Icelandic flag on your wall (Áfram Ísland)Ended up learning some helpful tips for my OHP.Thank you

  • hey, i was doing chest and tricep the other day and i didin’t feel much of a burn in my chest. I was using the chest machines 10kg, 10 reps and 5 sets maybe i wasn’t doing it properly can u do a video on the chest equipments or something, thank you.

  • im crap at the overhead press usto be good at them I do boxing and mma and I was sparing and basically my liguments in my left shoulder poped took while to heal I was adviced to rest but I did opposite stuck to light deadlifts and use the strech bands to strech them aswell but feel so uncomfortable doing them so had to do seated presses I find saved me shoulders

  • I always take off my ball cap when I’m doing overhead press. Looks like you do this well and I have good body movement but I like that extra little bit of room. Anyway, this was a dope video. I kind of started watching you slowly here on YouTube but now I’m hooked. Solid and I like that your ego is intact but you don’t throw it around like a lot of idiots on YouTube. Great job.

  • I know that this may sound a little bit crazy but there are also kids who are watching your channel and they can’t keep up with those exercises.I would be awesome if you do one video how to increase your muscles as a kid.

  • One question… how do you have your scapulae at the start? Protracted or retracted? Do they stay the same all the way through the movement?

  • One question; I have quite long arms so when I set up this way (Arms perpendicular to the bar, elbows underneath, lats flared..) the bar is sitting pretty much at chin/mouth level. Is this too high a starting point for full ROM…? Great video by the way, Brian. Loving this channel.

  • Hello, I have always been called a lil guy and I never cared about that. But now I started training at home some months ago. I’m 14 Yrs old and I’m only 164 CM or 5 Ft 3: DD.
    I have a 38 CM/ 14.9 Inch Bcep is it below or average for a guy as tall or same age as me?

  • @ScottHermanFitness   I don’t know what all the hate is for man. I’m a recent subscriber and I’ve really enjoyed watching your videos. I’ve been lifting for years and I think its easy to forget the basics of slow and controlled movements and forget to focus on the muscle. It’s easy to get in the gym and see these other huge guys lifting heavy weight and to get caught up with focusing on just lifting as much as possible and losing form and full extension in the process. Love the positive energy and your full explanations on how and why to do an exercise. After watching your videos it inspired me to really get back after it and go into the gym focused instead of going through the motions. A lot of them time when you say “Do it this way and I promise you will feel a difference” I definitely do. I leave the gym exhausted and feel much more accomplished. I don’t comment very often but keep doing what you do man cause you are definitely helping people. And also BAAHHHHBELLL lol

  • Overhead press is not the exercise for rounded shoulders most people already have front heavy shoulders the anterior deltoid is always overdeveloped its the side and rear delts that are neglected and need improvement for proper 3D delts.

  • Behind the neck press, don’t do it if you have shoulder issues. And if you have healthy shoulders, no better time to develop shoulder issues than now! Something about impingement and scapular plane… i don’t know those are probably just fitness buzzwords, we can probably ignore them.

  • Szat i can see your back is curved ( like banana) however u squeze your butt and abs, i have same back position like you. Do you think its just the way we are build or im doing something incorrectly? I saw some people doing ohp with almost perfectly staight back but i always have this curve ( im not leaning back much and i squeeze abs and butt) im tall guy 6’4 very long legs and short torso, maybe thats why my back is always curved when doing ohp? I dont have pelvic tilt or any issue with my spine, thanks man!

  • Hello bro i really need your advice.. i’ve been training for a year now.. i weight 74kg and i’m about to buy a supplement.. so do i buy Serious masse or whey protein?

  • 0:47 rpe 10. Nice rep. I’m possibly just beginning to be comfortable with the weight nearly collapsing on top my skull/face on a to-fail set. Thanks for sharing. It helps.

  • About taking a breath at the top, while doing that my body tend to collapse. How can I fix that? More butt flex? Or something else. But the way I do 5×5

  • The only tip I disagree with is the breathing part. The first breath, yes, right before you unrack….. After that, your breaths should be taken at lockout. Especially under a heavy AF weight. If you breath out at the bottom will a heavy ass weight. You will have that fold over you described.

    Aside from the deadlift, all breathing should be done before the next eccentric portion.

    Powerlifting 101

  • Can someone help me. I always feel my lower back hurt after overhead pressing. I consciously take a deep breath in and tighten my core before each rep too. Any suggestions?

  • Lets say i want to get 3 sets of 6 reps with a certain weight on overhead press, and i get 6 on the first two sets, but only 2-3 on the 3rd set. would doing pushpresses to finish the set help me get to 3 sets of 6?

  • Hey Scott, last time I did OHP I got some terrible back pain. Perhaps, that lean you mentioned was taken to far. Any ideas on how to avoid this? Also, which exercises help with eliminating shoulder rounding? (for better posture)

  • Phew, this is really good Jeremy. You even included various studies related to this! Thanks so much for all the hard work you put into this.

  • Dude I did the same thing with my arm because they where grown faster then everything else and they turned into noodles in 2 months so I started back working them

  • But dips hurt my chest and collar bones a fuck ton, like it feels like the collar bone is breaking, I’m too heavy for my wrists, I do wrist curls all the time but my 215 lbs of weight isn’t working with my tiny wrists.

  • I found the Strict Standing Overhead Pin Press, with pins set around the sticking point to be helpful in breaking though a plateau

  • Lots of great tips here, can subscribe to all of these. Personally, the 4 excercises that helped my overhead press the most are:

    1. Front squats, strengthens the front rack position and makes stabilizing the bar on the clavicle easier over time.

    The next 3 are specific to my own problems, those being muscular assymetry and nagging AC-joint pain, both of which have gone away as a result of doing these. Nevertheless, I hope someone else can find the following useful:
    2. Banded scapular protractions from a push up position. These help strengthen the serratus anterior, which aids in shoulder stabilization in the overhead position.
    3. Hanging scapular retractions from the gymnastic rings, with emphasis on external rotation of the shoulder in the retracted position. These reinforce stabilization of the scapula.
    4. Unilaterial face pulls. These help correct muscular imbalances and strengthen the top half of the press.

    Disclaimer: The last 3 movements were prescribed under the supervision of a physiotherapist. If you have the opportunity, consult an educated professional if you are injured or planning on starting a new excercise regimen.

  • When I perform the grip, the gap between my left elbow to my side is significantly larger than my right elbow to the side. Is there any way I can decrease the gap?

  • awesome video bro! i think you should do one for jerk variatios for weigthlifting and strongman i would aprecciate it so much
    saludos desde chile!

  • Scott are you insane bro. Reset breath at the top for maximum press not at the bottom.common bro.I can OHP 225 for 5 reps.your breathing pattern is wrong.just criticising, not hating.peace bro

  • Im 37 years old and started lifting weights in october, Im following your videos and also making sure I get enough protein. Thanks for the free videos they are great.

  • Great video, you addressed an issue I didn’t know I had, my grip was too wide, it feels strange at first, but my arms now naturally want to come forward now instead of out as I press and its added some kgs to my Press. Cheers!

  • Hey Brian, I know you’re probably not going to read this, but when I did overhead press yesterday I did a +1 amrap. First try I couldn’t even lift the bar up two inches, then I did step 2 of taking a huge breath before the lift and then I busted out two reps!

  • Thanks for this Video. I am a Crosfitter and Strict Press in one of the challenging movements for me. I seem never to push past 165lbs with good form. I hope to apply what I’ve learned in this Video and see if I can progress. With love from Kandahar, Afghanistan.

  • Great video Joe. I agree with all exercises, except the behind the neck press. Although is a great exercise to build mass and strength, it comes with a high degree of risk due to the position of the shoulder. The risk-reward ratio just isn’t worth it. Keep it up, been enjoying your content lately man!

  • Back when I still trained at home…. I once headbutted the bar doing these. So funny. I laughed at myself for minutes:D

    Now sometimes I feel I’m bout to pass out on the way up for the first rep. Hate that feeling.
    That’s wrong breathing for you I guess.

  • Thanks coach! Shoulder Injury sidelined my OHP for 4 years now; I preferred behind the neck. but after that joint went//carrying groceries hurt. Recently rowing eased pain and helped mobility and I been trying to do OHP and failed with bar. I saw your vid..tried cues and hit 88lbs. It was not as pretty, but no pain! SO glad I can do overhead work again. Much thanks for your knowledge..it works. Now I can begin fun part of building my overhead strength back up after 4 years of disability

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  • On what basis you claim that gripping the bar wide is a mistake? Everyone has their own style of listing. I know a former German bodybuilder who had some of the biggest shoulders in the industry and always did super wide grip flaring elbows out. although my style is not that extreme I also always di it wide enough to isolate the shoulders from the triceps

  • Hey, I tried the football bar overhead press for the first time today and I noticed I was weaker than the classic overhead press. Is it normal to face some difficulty with that movement? Is it just me or that special bar feels heavier than 20kg?

  • Hey dude, caught you off Alan’s channel. Great vid, one of my fav lifts so enjoy the reminders on how to do it properly. Cheers and subbed. Looking forward to seeing your channel grow. You seem like a really cool guy.

  • This was a great workout. I enjoyed it so much I love doing the overhead press when I’m at the gym. I wish i had a bar at home so i can do this exercise. Overall this video was great and i enjoyed it.

  • Someone help me out! The OHP is my weakest lift and I’m always trying to work on my form, but I’m having an issue every time I try to do it. Just after each rep when I lower the bar down to the starting position I have a troubling popping sensation in my right forearm about where the tendon of my brachiradialis is (about 1/3 of the way up my forearm from my wrist on the inside), but I could be wrong. (I also get a similar/same feeling with close-grip lat pulldown). I mentioned it to my doctor and predictably they told me to lift lighter or try a different exercise so I thought I would write here in case there is some advice.

  • Hey Scott I gave a thumbs down. Only because of that god awful accent. The tips were right on. This coming from a guy that clean and pressed 275 as a college football player at a weight of 210. Still could do it in my late 30’s on a divorce diet weighing 195. That being said, the stabilization pointers were right on. I would suggest incorporating the clean and press. Cleaning the weight automatically forces you to use your core to stabilize the press not to mention it being a more athletic movement. Sadly I press out of the rack now and am happy with a 225 press. I grew up doing the C and P. I’m 62 and I know this is old school but it works. Give it a try and good luck.RM

  • Great video…props for mentioning the behind the neck press…I believe it helps “ lock in “ shoulder mobility… just start light and puogress slowly

  • when do you perform these exercises? The same day you work out your shoulder (after doing your main overhead press)? Or you do leave days in between assistance lifts and your main lift?

  • Thanks I got 190 two weeks ago and could not get 210 last week but a couple of your tips I realized that I might be able to soon as I will incorporate your tips in my workout and hopefully I can get 210 and then work back up I am 63 years old and weight 214 at present and I am on a weight loss program and hope to get down to 190 and still keep my overhead press at around 210 as I used to compete and am back into training to compete this year. again thanks for these useful tips.

  • hey brother, big strict press enthusiast here, Whats your max? would love to see some strict pressing training videos of yours. Keep it up!

  • I have to brrathe at the top after every rep or else i pass out lol. The first rep is always the hardest to keep myself from blacking out

  • Thanks a lot. I’m going to implement these today. I’m stuck on a 30 kilo dumbbell shoulder press in each hand for the past 2 weeks.

  • I went from 60kg to 70kg in a month just by doing pushdowns after every upper body day, triceps are extremely underrated when it comes to strength training

  • JUST DONT DO NOTHING OVER HEAD UNDER NECK FOR SHOULDERS UNTIL YOU FIX YOUR POSTURE AND SHORTENED CHEST MUSCLES else you gona end up like me with shoulder trauma.. stupid coach didnot tell me this…

  • Good advice, but just one additional tip from an old Olympic lifter: If you aren’t already, contract your quads as hard as you can while squeezing the glutes.

  • I watch this video every time I’m going to be attempting an OHP PR, great video. Squeezing the bar made all the difference in the world

  • hey scott..great videos….your fan….greetings from INDIA…��
    Have u heard of gluten/seiten/wheat meat??.. its completely veg…does it can substitute protein requirement of a bodybuilder??

  • One nice trick I picked up from Alan Thrall is the shoulder dislocators with a stick (Just any long solid stick you can find). I started doing them first thing in the morning and I don’t have any more pain on my shoulders and actually started improving my bench too. I does great magic. They seem superhuman if you have bad shoulder mobility but actually not too hard once you get used to them.

  • Can you explain the grip width a little more? I understand having stacked joints is good and too wide is bad. How do you find that sweet spot? In your example of bad form it looked like your forearms were vertical and stacked and I didn’t even realize it was “bad form” until you went even narrower

  • The Pratt is strong in this one. Forgot one very important thing, maybe the most important: don’t suck! Because that makes Brian look bad and that sucks. So don’t suck. You get the point. As you were.

  • This is great info, but I have to clean the bar from the floor. My gym doesn’t have a way for me to rack the bar at about shoulder height. Because of my long, ape-like arms, the barbell always hits the top of the power rack. Also, I have to use smaller weights because the bigger ones hit the low ceiling.

  • Awesome Vid! Much love from germany! For me the best cue is to press the bar very aggressively. When i am too patient its just weird!

  • Seen this video today, instantly game me 10 pounds extra i could lift! Thanks a lot!! Seems that the bracing made a huge difference!

  • What about a split stance to protect the back from the tendency to lean back too far? Or is that getting away from strictness by also allowing a bit of spring in the legs? A split stance is recommended when overhead pressing in BodyPump classes, where the bar weight is only 10-20kg, but is repped to fatigue.

  • I am doing close grip bench press on my overhead press day and incline press on bench press day. I’m feeling these two assistance exercises benefits greatly for both OHP and bench press. I am also doing face pull to strengthen rear deltoid and Arnold press for cooling down. Always work on rear deltoid after pressing overhead to prevent muscle imbalance. If you want to increase push press you should do a lot squat which builds explosive leg drive.

  • Maaaaan you gotta love him and the support of his friends businesses! Gets BB package one day and wears it on video the next! Great stuff

  • One of the best exercises ever. Just don’t start to heavy in the beginning to get the form right. And increase gradually over time. Best ever

  • Great Video! So you are using the more narrow grip width just for strict presses right? Push-Presses and Jerks still require a wider grip because of the clean Position which you are starting from. But Shouldn’t you try to have the same grip width on all overhead movements to have more joint angle specificity? I’m getting started in weightlifting and everybody seems to even start their strict presses from the clean Position, the bar resting on the shoulders which means with a wider grip. Should I do my strict presses with a narrow grip and without the clean Position Start or keep on pressing from the shoulder rack Position with a wider grip?

  • I literally passed out today at the gym doing OHP for multiple reps on one breath. Third set of 135×5, went down right after the second rep. Fortunately, I had time to rack the weight first (the safety pins were set, too), but I did bang up my shins on the metal platform on my way down. Any ideas what I could’ve done wrong? I was properly hydrated/fed so I’m confident it’s a breathing issue. I just somehow vagal’d myself out. Also worth mentioning that I never felt out of breath during the reps.

  • After heavy body training this protein shake very good. I analyzed approximate 2 day. Definitely i recommend-> https://amzn.to/3gXRs8O

  • Regarding the lean, yours seems to be a lean generated from the mid section, but the starting strength lean is a pivot from the hips. Using a lean from the mid section moves your vertebrae under load, but a pivot from the hip doesn’t introduce this risk. Just something to think about.

  • Somethings wrong with this picturebahhhhhbell aren’t u like 5-10? I thought Alien was considerably shorter than you, but if he is your height the dude is much more impressive than I thought.

  • 1. Wider Feet
    2. Narrower Grip
    3. Don’t breath during rep. Only breath at the top or at the end.
    4. Slight lean backward
    5. Press up, not forward. Bar path should go straight up.

  • This won’t build your strength. Bad form when extending the neck under the bar. Also don’t use knees:

    Cheating with a push press

    Rippetoe, Mark. Starting Strength (Kindle Location 2407)

  • Hey Scott I have a couple of questions for you. First off I just wanted to thank you for this amazing videos and keeping it real/natural. I watch your videos all of the time, and my overall goal is to gain strength and build muscle, im about 210/10% body fat but I want to gain alot more weight. My end time goal is 230/9% body fat, I play rugby so thats why im beefing up. But my question is, with your training and a good diet, I eat about 4k + calories a day. Will I put on that muscle, or should I try another style of training. Again thanks so much for everything man! I have some buddys on TREN and its tempting to try it but you keep me motivated to stay natural. For my type of goal, should I be on push/pull/legs or should I do something more along the lines of bro slipts, more isolated work outs. I do mostly compound stuff like the overhead press/deadlift etc. Anyways long comment, merry gainsmas!!!:D

  • What do you think about the cue to shrug at the top in order to create more shoulder capsule space as opposed to the strict down and back with your scapulae?

  • You have issues with the lockout because you really don’t fully extend your arms at the top. I’d recommend pausing at the top with full extension and a shoulder shrug.

  • I have a question.. btw great video! Why is it that when I’m doing this workout, a day after my traps are sore not the shoulders? Am I doing it wrong?

  • Bro, thank u so fucking much. I put a mirror in front of me in my garage gym, fixed the positioning and man it feels so much better

  • So i commented below about my weak ohp of 47.5 kg. I implemented your tips today and 50 kg 5×5 was completly doable. I even had a bit left in the tank but thats for the next session. Tnx a lot!! ( main problem i guess was my grip. I had it the same as my bench grip which is just to wide ).

  • I just started 5×5 and i noticed that i’m weak af lol! Stuck on 50 kg already. I’m way stronger in squating (140)and deadlifting (150) both not even close on plateauing. Cant even do 1 proper pull up as well so talking about being imbalanced i guess.
    Anyway, tnx for the video man! Ill implement this in my ohp.

  • Brian, I did these things and my press has shot up dramatically! I’m able to get gainz again! I was stuck at 95 for months. I saw this vid, breathed and braced like you said. It took two weeks to get to 115. Bless you. I feel like I’ll soon be at 135!

  • Best tips that helped with my OHP: (1) lock the legs, hips, and core to prevent energy leaks, and (2) grip the bar really hard, harder than necessary to just hold it.

  • My ideal grip width is one of those things I’m not sure of. I know a lifter is most efficient when the wrists are stacked directly over elbows in the bottom position, but feels like I could achieve that within a range of grips (up to a point). Maybe aim for a 45° angle of the humerus at the bottom and place hands accordingly?

  • omar, i noticed on your behind the head OHP you have a crucial resistence thats been helping you achive these constant PR’s.. Some might even say you can no longer be considered a “natty” after this.. On the initial push you have added IMO what is a stratigised resistance from the man bun you have going on there for adding additional gains. LOL! Vids are very informitive and also entertaining! You got my like and hope to continue seeing these quality vids! PEACE!

  • The tip on breathing really stood out for me here. I’m used to breathing through my various presses. But in the case of OHP, you are spot on. Don’t breathe through the press.

  • Hi, I saw your video and Brian Alsruhe’s video on breathing and bracing, and have tried to incorporate your breathing technique (at top) and bracing for my OHP for the first time these past few weeks. I don’t know what I’m doing wrong, but every time I’ve been trying this new technique on my lifts (but I only really notice this on the OHP) I get some discomfort in my stomach after a few sets, and it will last for a while (like 30 min at least) and mess up the rest of my session. Is this something you’ve ever heard about? Could I be doing something wrong with the way I’m breathing and bracing?

    Sorry I just really don’t know where to ask, I’ve tried googling but haven’t found anything about this.

  • The dead stop at the bottom of my overhead press comes naturally. I definitely don’t want to be bouncing a heavy barbell off my collarbone. But behind the back will jack up my shoulders with a couple of reps.

  • I used to use a false grip, got me right up to a BW press, but I gotta say I watched a vid on Barbell Logic that showed me a way to grip simply by turning the hands slightly and it made a world of difference being able to grip properly. False is ok, but it’s noticeably less stable. Worth making the adjustment.

  • I think it was a good video I especially liked the tip for grip placement! I do however, have a few questions:
    1. Can I also take a breath when I have the Barbell locked out over my head? I find I usually do this and it feels normal
    2. The last tip was about bending your knees slightly. As a beginner, I learned that you should not bend your knees to avoid leg drive on this exercise. Is it still ok to bend the knees (as a beginner)?

  • I’m running starting strength as a novice even following these tips although I could do better staying tight I have shoulder problems when pressing both ohp and bench my shoulders click and I feel slight pain and discomfort on the back side

  • Stayed away from these when I fucked up my upper back doing them years ago. Been scared to incorporate since. Thanks a bunch Jeremy, you’ve given me the proper tools and confidence to add them back ������

  • Awesome video!Thanks a lot,it’s really helpful to my over head press.I am executing 5*5 program.When pressing,I breath with bar down,that I feel hard to breath.Your tips are really helpful.

  • Thanks Coach. I literally asked for this video yesterday��. I had open heart surgery in July of 2013 and thought I was done lifting forever. I started lifting again last October and my best strict press is 185×5. I train with 531

  • Thank you Omar! Good information! I have to say that last week I put all your advices on my training session and that was one of the best workout of the week.

  • Can you make a pressing vid like this for circus dbell/log/axle and compare push press to push jerk?

    I started training strongman about 10 months ago. It’s hard to find a lot of good technique videos so it’s been kind of a self taught learning process. Having a basic direction to go would help a lot.

  • I like the video but the only thing I “personally” don’t like is why you say to do the behind the neck press. It doesn’t increase the ROM and for the leaning back on regular OHP, just don’t lean back… You get very little benefit from behind the neck press and only put yourself into a position to hurt yourself(depending on the gap for your supraspinatous). Just to make this clear I’m not shitting on anyone for doing the exercise but would never recommend a client or anyone to do it.

  • Thank you!! I was starting with WAY to wide or a grip and my shoulder was clicking. I fixed my flares elbows and have no more problems!:) thank you!

  • To the point and good advice, great content. What helped me the most to be able to press more is to squeeze my glutes during the lift

  • Behind the neck press is the worst exercise that you can do and it will fuck up your rotator cuff if somethings goes wrong. Insted of getting it stronger it will make that muscle weaker because it is not in that range that it should move.

  • Good advice fellas. There’s douschbags in the comment section that lack knowledge here and poke fun and ridicule you about the lean. What they don’t know is your chest is up more to initiate the lift. What’s funny is they don’t know that as you lift your chest rises anyway. This is just doing it already. Then you have dickclowns calling you both small. You’re both considered big actually. These insecure pussy wimp assclowns are so mad that they have to get advice from guys that aren’t 260 lb steroid users. That’s pathetic. They ain’t real lifters. Jay Cutler himself has taken advice from guys much smaller than him and look how he turned out. These losers wanna hit the finish line without doing the race. Plus your friend pressed 225. That’s incredible! If someone doesn’t think pressing that weight is much, you’re fuckin dumb!

  • This is called Militaries for the shoulders, only time you should bend back is if your doing more weight then you can handle but try not to bend your back.

  • Make sure to lean back with your thoracic spine and not the lower back! If you lean with your lower back that can lead to nasty injuries, especially if you go heavy. Just keep the core braced and flex glutes as hard as you can. What also helped me to get a stronger OHP is a push press. Have a day where you go heavier than usual but you do a push press with a controlled negative. You’re stronger on the negative. Keep that up for a while and your strict press WILL go up.

  • im 13 years old 6″0 foot tall and 140LBs i was wondering if anyone could tell me how to get more defined arms because i have pretty strong arms “I use 20 lb dumbbells for about 45 minutes 4 times a week but there is still some body fat around the biceps and triceps so i cant see the shredded kinda look ya know do i just need to wait until my arms getting bigger to pop out or is there a way to get rid of the fat?

  • Hi I am 15 and watch and use your 5 min home workout vids and they are great. Can you make a video helping teens grow muscle and what they need to do if you don’t mind. Thank you vids are great keep up the good work.

  • Hey Joey, great video again! As for the t-shirts, I would certainly buy one, if shipping to Brazil is reasonable. If you are doing with Loyal Brand (same as Brian), they ship free internationaly over 100 dollars. Ah, my size for the Neversate t-shirts is M. Cheers!

  • sounds weird, but overhead squats from a rack (so you don’t have to clean the weight) can build your ohp, a lot, builds stability and flexibility at the same time

  • The ohp has become my fav lift cant help but feel strong lifting big weight overhead. Due to my physical job and previous rotator cuff injuries these instructional videos are extremely helpful thanks

  • Anabolic alien please make all new intense 5 minute dumbbell series please I am following your previous programs for 4 months and I am I want to change please make all new intense 5 minute series with dumbbell workouts please sir

  • Time stamps to each mistake are in the description box! Comment below what other exercises you’d like to see me cover and don’t forget to give me a follow on IG ( https://www.instagram.com/jeremyethier/ ) to see more informative content. Hope you all enjoyed this one! Cheers!

  • Brian, I can’t thank you enough for these tip videos about the big 4 lifts! The queues you’ve provided in this video have helped me add 30lbs to my OHP in less than a month. What used to feel incredibly heavy, even when unracking, now feels light as air, and it presses explosively! Supporting my arms against my lats, squeezing my glutes, and when to re-brace with air has been the key elements for me. You are a legend!

  • I am a good bit shorter than you and with different body proportions and I also find thumb to edge of inner-most knurling to be the ideal pressing position, for nothing more than another piece of anecdotal evidence toward this method.

  • I used to watch you religiously 4 years ago, Scott. Your accent has changed a lot. I can hear the Boston accent. Good videos as always mate.

  • none of those tips help you inrease the OHP. this is just a checklist of the things you have to do when you dont know the movement.
    hence the dislikes, the title is fully misleading

  • My OHP has been stalled for a while, now i know its because I have been fucking up my breathing and not engaging my chest at the beginning of the lift. Thanks

  • Can I just say I love that your grandma trains! How cute is that. �� keep killin’ it Maddog Melba, you can pass the message along! ������

  • bro please do more videos like this! your workout tip videos are my favorite and have helped me make more gains than any other channel. Also, i use your app exerprise everyday!

  • Yeah, try to breath in with 200 kg on your chest… I think you should breath in when picking up the weight, en collect your breath when the weight is above your head

  • This guy is great on info and technique and doesnt curse like a lot of strongmen do.Definitely the Charles Glass of strongman/powerlifting.Looking forward to more

  • My OHP and bench is super weak and I’m a newbie power lifter. I like this channel and all of you sharing tips in the comment section. Much love.

  • I like everything except the range of motion you do not need to bend the elbow more than 90° therefore the bar should five or take be around your nose or mouth youre going to low and that puts more strain on the shoulder joint

  • What? A fitness video without opinions and ego parade. on top of that you had the guts to show scientific studies. first one for me.

  • 1) Do this with no-thumb grip or you’ll “F” up your elbows
    2) The wider you go the more you isolate the shoulders (don’t go too wide though)
    3) You can arch your back a bit, it puts the pressure of the elbows (30kg will “F” up your elbows, not your back)
    4) I love the usage of the foam roller, this thing does magic and tends to be underrated.

  • Realize just how many mistakes I have been making. I never took the same disciplined approach to improving my press technique as I did for my squat bench and deadlift.

  • “Well developed rounded shoulders” proceeds to flex pancake like shoulders lmao. Natural life is tough shoulders never be boulder like without test