Do This EVERY Time You Overhead Press (MORE STRENGTH!)
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- Опубликовано: 3 окт 2024
- If you perform the overhead press for your shoulders and are looking to build more strength on the exercise, then you are going to want to watch this video. The key to any movement done for strength is to make sure your bar path is efficient. While inefficiency may serve you well when you are attempting to simply build muscle, it will derail your ability to get stronger as quickly as possible.
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Here, I break down the inefficient movement of the bar during the overhead press and what you can do to make sure you get it right every single time.
First, it is important to point out that most of the time the inability of the lifter to press the bar straight up overhead comes from a lack of proper shoulder mobility and flexibility. The result of this is that that bar is often times pressed out in front of the body rather than up over the head and shoulders. This actually creates more tension in the front delts, which as I said, could be ok if you wanted strictly to create more hypertrophy of those shoulder muscles.
That said, the OHP is often done as a barbell strength exercise and therefore the pressing of the bar out front is not serving your best interests.
So, if your shoulders are not cooperating with you and it is their immobility that is causing you problems when you perform the lift, there is something you can do every single time you overhead press that will help to instantly get your shoulders better prepared to perform the lift.
Grab a 25, 35 or 45 pound plate and hold it at the 4 o’clock and 8 o’clock positions. Be sure to let your thumbs ride up the back side of the plate for additional support. Now, press it overhead and attempt to reach it backwards at the top (almost as if you were trying to hand it to someone behind you). With each rep, feel as if you reach higher with straighter elbows and are able to get the plate behind you even a little bit more.
The reason why this works so well is due to three things.
First, this is a loaded mobility drill for the shoulders. Often times, people will spend their time focusing on mobility drills that don’t incorporate a load into them. What happens is, even if you feel loose after doing them, when you go back and put your body under some weights the carryover from the drill is minimized. This is due to the fact that the muscles are firing differently under load than they are without.
Second, this combines both requirements of a proper overhead press in one movement. Shoulder external rotation and thoracic extension. One without the other will never produce an arm that is capable of moving straight up overhead due to bony blocks that become involved due to the simple anatomy of the shoulder.
Third, this primes the stabilizing muscles of the press in ways that help reinforce the proper mechanics of the shoulder joint during the press. In other words, with one of the main roles of the rotator cuff muscles to centralize the head of the humerus within the glenohumeral joint during overhead pressing, the act of externally rotating the shoulders as a result of grabbing a plate rather than a bar (with an overhand grip) and holding it low enough to encourage even more rotation, allows these muscles to realize the need for them to get involved.
Perform 3-5 repetitions of this in a slow and deliberate manner. Attempt to get back a little further each and every time you press the plate overhead.
Of note, it is important to make sure that you always press overhead from within something called the scapular plane. This is an angle of about 30-40 degrees forward from the plane of the scapula. This ensures that the arm travels up and down with the least impediment to its movement within the joint. Even when the arm appears as if it is finishing behind the head, it is not. In fact, it’s the body moving around the bar rather than the bar and shoulders moving around the body that you are seeing. The arm never leaves the scapular plane if this is executed properly.
As always, it is important to put the science back in strength when it is strength gains that you are after. If you want a program that does this while helping you to build a ripped athletic body, be sure to head to athleanx.com via the link below and use the program selector to find the plan that best matches your specific goals.
For more videos on how to build bigger shoulders and the best way to increase your strength on the overhead press, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Love you jeff
WON
Insta loss! Whoooooooo!
nice
Jeff must have implemented microphones into our gym benches when they were manufactured because he always seems to know what we are struggling with
I was literally doing ohp when i checked my notifications and saw this.
Just this morning i got extremely frustrated because i couldn't manage to progress my already ridiculously lightweight OHP, and i immediately thought "Later today i'll check if Jeff has done any helpful videos on the matter".
I open RUclips 10 minutes ago and this is literally the very first video on the front page. Upon watching it, now i realize that i always got the bar path wrong and i was actually doing a standing bench press instead of a proper OHP. That's some next-level mind-reading shit
Yeah I was just wondering about this last week
So freakishly true lol
If I talk about a lift 3 times a week on video, you really think at some point I’m not gonna end up talking about the lift you’re doing today? I was doing deadlifts today. Looks like this isn’t relevant at all. Does that prove anything?
I like to imagine Jeff's ideas for videos come from watching Jesse workout
Dude.. Respect 🙏
@@sameerkumardash5795 dude joke 🙏🏻
@@justanerdwholiftweights4061 I knw.. I respected the thot process behind the joke.. 😂
@@sameerkumardash5795 ok ok I get it now 😂😂
@@sameerkumardash5795 the THOT process eh? Get ur mind outta the gutter
I like how he makes Jesse do the bad versions of the exercises.
From some other videos I think Jeff has some shoulder injury so can't press straight up himself. He doesn't put his head forward under the bar.
He knows good form and how to teach it, just can't demonstrate it himself. Plus might as well use Jesse :P
Hahahajaha. Gold
@@davids3539 Yeah, I xan see that. I got a shoulder injury playing football and it isn't the same.
It also helps that he isn't doing them with a whole lot of weight too
Lol so true
The life of your gains becomes longer when you watch athlean x.
In other words longevity is increased
Yep, I don't even have to lift any more. I just watch the vids.
😁😆😅🤣
I never had gains until I listened to him
Another thing to note for lack of mobility is the tightness of the lats. Something that really helps me is stretching the lats prior to pressing overhead.
When you're so early that Jeff's still warming up
Warming up kills your gains, how could you
When you're so early Jeff is doing facepulls.
BECAUSE YOU DO FACEPULLS BEFORE EVERY WORKOUT.
@@jeffreypaul9428 also after every workout
Pretty sure that’s impossible
Could I modify this to bulk up my frog legs? Any suggestions?
That's Athlean-X! Telling WHAT to do and showing WHY 👍
OHP is my favorite exercise by far. No single exercise did more to improve my physique than this one.
I just started doing them and i feel like a king when i do lol.
Man, been lifting for 6 months and have never had a pain free day after a shoulder workout until after i saw this vid explaining how the arm moves in the shoulder socket. 🙏🙏🙏 thanks so much huuuuuge help
I've been working on my overhead press so I can do my job better so this is super helpful!! I'm going to incorporate this.
Ditto
UPS?
I like how Jesse looks like he’s actually learning on the spot when Jeff is explaining everything
Jeff probably gets some of his video ideas from Jesses form deficiencies.
@@StackBundle smart
One day Jeff will retire from fitness, so someone will need to carry the Athlean X brand; my assumption is Jesse will be the guy.
This just saved my life thank you Jeff
Recently did this exercise wrong and went through 6 months of nerve damage on my shoulder just for lifting it the wrong way with tilt. I'm finally getting better (this month) and to see a video like this is extremely helpful. Thanks again!
This is literally what causes me the most injuries in the gym period. I really want to fix it
@@jessiesineath7702 Literally just stop ego lifting, clearly doing to much weight.
@@noallprofor real
Damn after few classes of anatomy such a vid hits different.
jeff is like if my anatomy teacher was jacked and kept talking about workouts in class
We would all listen and most likely pass the class if that were the case.
Haha yeah
Is your teacher always shirtless?
I ran into this problem, 2 frozen shoulders and sciatica later, my gut feeling told me to do this with 2 light dumbbells in the same fashion as the plate, wicked results! Thanks guy's this would be a major problem with most people having shit posture. Well done keep it up!
Hey Jeff, I just want to thank you for your video about fixing headaches! It really helped me, especially now in lockdown.
At the end of the video, you said you would do another video on headaches, looking forward to it!
I really appreciate all the break downs you do. They have really kept me and my lifting friends from making dangerous mistakes that could lead to injuries. Your channel is our gym bible!
For me shoulders to men is like hips to women, they give you the manly look you want, so for me, the main muscular group I would like to train is shoulder, please don't quit posting shoulder training advises frequently, you rock man so thank you very much
same. OHP is prob my favorite exercise of all
I wish i started doing ohp a lot earlier
@@alexandrudinca3080 better late than never my friend
100% agree dude. Many would say lats but for me, shoulders is the way. The combo traps, shoulders and pecs are the gold trio imo.
@@Darth_Mik6 toss in a good shoulder to hips ratio and ur a greek god
I wish I could go back in time 5 years and show myself this video ... Jeff is on a whole another level!
Ive always hated overhead press since I started lifting weights until I find this exercise gradually fixing my rounded shoulder posture. Now its one of my all time favorite exercise. I can now press more than 40lbs after learning the right way to do it.
Good stuff!
How have you made any gradual progress with this exercise when this video was posted less than 30 mins ago
@@SirRisGilleo Im referring to overhead press my friend. And this will be an addition whenever Ill do OHP
Tried this yesterday and it worked perfectly!
You're awesome. I'm a Strongman in training. Thanks! OHP is vital!
@@AVKYU I did. I am still drinking a gallon of whole milk a day. Rippetoe's advice.
This is why I favor dumbbells for shoulder press. I makes it easier to have more depth and control for me.
Do a series with exercises for old people. make them less prone to injury.
either someone applies as a specimen for demonstration, or we have to wait 14y or so....
This is actually a very helpful for handstands. Thanks
Thank you Jeff! I’m new to the community. Very grateful for the ride🙏🏾
At first I was astounded at the ease Jeff and Jessie moved that large green plate, then I looked at the weight stamp..under 5kg!
Oh my.
Yeah what on earth are these crazy plates?? The 10 in fact only weighs 4.5... The 15s weigh 11??? None of this makes sense!
if go back some years in this vid blog series, you will find that jesse had a shoulder injury.
and whats wrong with 11+11+10 = 32 kg? i mean for a "standard" person, who arrives from a state where he barely could press 5?
Jeff is on the run to fix all my GYM problems and answer all my questions, BIG THANKS TO YOU MAN
I really appreciate you incorporating the skeleton to show how this works well. Very informative.
Hey Jeff. I'm from South Africa..not that it matters but you're all the way in the US giving us great content and I've been watching your videos for years now. It's helped me improve my workouts and techniques and I'm so grateful for that. But I have an issue when performing (tricep) dips and wish you could cover that in a video one day. The little bump on the inside of my elbow pains and it feels as if a tendon keeps popping over that bone with each rep that I do. This is only happening on my left arm. The right elbow is perfectly fine.
Thank you for this Easter blessing father Jeff
i'm a PT and i love your videos. good work!
I actually thought when he said there is one exercise that fixes everything, he'd bring out the face pull
Just wanted to drop a thank you -- I'm wearing a nice button-down shirt for Easter and I can see my biceps through it clearly. I feel awesome.
You guys are the best!
2:51 Looks like Jessie's eyes are about to pop out😂
Thanks Jeff and Jessie, theses short tips and reminders are always great.
I like the in-depth explanation you give to the press movement. I have been doing that as you explained but not trully knowing why. Thank you.
You read my mind man I was watching your shoulder press videos yesterday.
Jeff, you're mastering the human body while kicking ass as an entrepreneur. That's pretty inspiring, dude.
amazing lewandoski from the court to the gym. what a humility and modesty
I'm going to apply that to my workout routine right away! Always great advice!
I really wished you talked about the lower back in this movement in particular
Would like to see a tutorial on barbell front squats and identifying problems that would lead to an inability to complete the front squat and necessary corrections.
You are my inspiration!
The bench press is an excellent exercise if done in the best way , thanks you jesse and Jeff for showing us how it is done best and how it is done ...
I seriously thought he was gonna say - "do your face pulls"
Jeff and Jesse are thw most dedicated fitness channel on this website. Nuff said
4:11 = when I just want to workout in peace and this random guy just won't shut up trying to make conversation mid series
I hoping you was going to explain how important it was to keep elbows forward because you explained that in another video so we could keep our shoulders healthy. Good information thanks.
Gotta say. I have been following most of your work outs. And it’s made a substantial difference.
Jeff is a type of guy who tells us how to s=it in the perfect form
What if i told you that it's killing your
Perfect form is everything my dude 😂
There actually is a better way to do it that people don’t do. You want to completely lean your upper body forward when you’re sitting on the toilet to completely clear everything out effectively. I only know this because I went to PT school because of Jeff
@@garrett3726 you actually need to be in a full squat too
Reminds me of a friend of mine that bought a squatty potty.
Thanks for the education and helping in preventing an injury
4:57 still a better chemistry than between Jack and Rose
geeeyyyy
man I thought my shoulder was messed up from years of construction work, I have been trying to flexibility in shoulder for months, this helps a lot. thanx.
4:52 - What I will dream tonight when I correct the form of my gym crush
Jeff, I have old shoulders, so I OHP with a narrow grip and the bar tracks out in front. It makes it a triceps dominant move, but is much easier on the old shoulders. I do a bit of a thruster, then let the triceps do a heavy negative. It's not always a shoulder exercise.
Hey, Jeff! I really appreciate all the work you and Jesse do. I have a question what you think about Upper Lower split because you didn't talk about it and if you can give us a sample routine? I just think that it would be awesome for us, the people who train that way, to see your advice for Upper Lower style of training.
Really needed this. I was just struggling with the overhead press today.
The worst is hitting your chin when going up 🤣🦍
No, the worst thing is hitting the bridge of your nose on the way down.
Or hitting your head going down sweating so much you think you cleared and you didn't.
@@neilmarshall2403 for realllll🤣🤣
@@STORYVIBE882 yeah, for real. Got careless on a warm up set. It hurt but being that stupid hurt more!
Bruised the underside of my chin! Send a picture to my daughter and asked her to guess which body part it was. 😜
Was just watching your CT Fletcher tricept rep off, always glad to see a new video pop up!
More total body dumbbell workouts!!
Jeff back at it again, helping men get 'it' up
Legend says that everytime Jeff goes for a walk he has a dumbbell in between his legs to create tension and stimulates muscle growth
Is that a dumbbell in your pocket or are you just happy to see me?
My god, i was struggling with my shoulder press for a while now and couldnt see the problem! Thanks jeff for pointing out the mistake 😇😇
Cheers to getting them gainz, let’s goooo 💪🏽
cliche comment...jesus
Nicole on equipoise?
Dababy
Less goo
Thank you sir, yes sir. Curious about another resistance band and or dumbell rowing ideas for the back.
Hey, Jeff. Unparalleled content, as always. Was wondering if you could make a video concerning the two olympic lifts ? It would be interesting to hear your thoughts on biomechanical approach to those exercises and thoughts from PT perspective, possible traumatism etc.
Thank you, a loyal follower since 2014 :)
Great advice. I tried it and realized a much smoother and more vertical lift (much better form).
Man never been this early for a Jeff upload!
Hey Jeff, if you have time and read this can you make a video about muscle knots because they are very painful. Thanks and remember to do your facepulls
Jeff, why have you forgot me
I learned from Jeff how important it is to have mobility when doing behind the neck military press, everyday when I stretch I lay on my back and hold arms up over my head and move them all around my my full shoulders are very flexible, also you have to make sure your chest does not get to tight or that will contribute to less mobility.
I wish I had this video 7 years ago when I started lifting... took me 4 years to figure out why I couldnt do this.
Even sitting at my desk and imitating the plate press overhead I was able to raise up my arms higher. Great tips, cheers!
*My girlfriend telling me to go deeper*
Me: That’s as far as it goes!
Best channel for gains
The month of Ramadan will be in next week,
If u can make a video about diet or workout during this month, this can really help out a lot of muslims around the world. 😇
Another great instruction!
Faster than last time!
Just did these with light bands. Wow - feels great.
Don't know the name of thar third guy, but his fat percentage is unbelievably low
Been lifting for years but still learning stuff. Thank you.
Instructions unclear, externally dislocated my pelvis
You always give the best tips.
You haven’t even watched the video yet
Why I'm unable to win :( I clicked so fast :(
Ohhhh poor thing...
Keep clicking! It's real! I've already won \ovo/
@@CoNSu_11 Thanks.
Thanks again Jeff! this helped me a lot, as I have been wondering why i have made almost no progress in the past year of doing overhead presses
Please make a video giving muslim viewers tips on how to maintain muscle during Ramadan ( fasting month)
Just eat more protein during ramadan and try cutting
Early Morning and late Evening you are taking food . Is that fasting or feasting .
@@johnsantony6509 Intermittent fasting is also similar and yet it's one of the most popular fasting methods. But, in a religious context, it's more about abstaining from your desires and lust rather than dieting.
Jeff has widely improved my vocabulary
Face pulls is just two words 😅💪
Congrats to everyone who is Early and who found this comment 😇😇
Congrats you back 🙏🏼
Best with Jesse yet as your team member! Well done Jesse!
ഇവിടെ മലയാളികള് കാണുമോ എന്ന് ചോദിച്ചാല് എന്തായിരിക്കും അവസ്ഥ
jeff top aanu
2014 മുതൽ ഇവിടെയുണ്ട്...
Love your videos Sir! These little pointers are awesome 👏😎
Jeff: How to get a ripped skeleton 🙄
After hours upon hours of watching his videos...I came to the conclusion my whole gym life was a lie
Hey Jeff, I just wanted to appreciate that you are writing down your points in the description❤️
Que pajaaa esperar al video en español, mientras a imaginar que dice XD
De donde eyes? Debe ser algun tipo de programa para tradicir..
Es lastima por que la informacion es buena y gratis
Habla de la rotación interna y cómo impide elevar bien los brazos.
Jeff, you are the best. Thank you so much...
Congrats to everyone who is early and found my comment💍