Squeeze your glutes as hard as you possibly can and remind yourself to stay tall with the sternum lifted. Let your glutes take all the pressure off your lower back.
Thanks for the great video! One thing that I have found has really helped my press is to make sure you grip the bar really really hard. As someone told me - "like it owes you money!" is a cue that works for me.
Brian Alsruhe from neverstate says this with all his lifts. He has a different technique for the "head in the way" problem. Not sure which I like more yet.
I been doing starting stenght for about 1y now i stop all isolation exercises i am also older at 47, my shoulders by doing this are bigger and more develop then ever.
This is actually an awesome video. Even if you have been doing it right (maybe me and even then unknowingly), this is an incredible breakdown for how to teach someone else how to do the movement. Also, Startiing Strength is an awesome book for anyone who hasn't perused through it yet.
I think I may be getting the hang of the press. As my hips were rebounding and I was driving the bar up and my head forward, the bar felt much lighter than usual. This was on my third rep of the fourth set, toward the end when I was tired. Now I'm quite excited to keep practicing the press to see if I really can learn the proper technique. I'm pretty happy that I got the book, and that these videos serve as an adequate refresher.
I've pressed for years and only just used this version today, after looking at footage of myself pressing, and realised I had been strict pressing th whole time lmfao. The rebound from the hips makes all the difference , cheers SS.
Ok I have watched a series of these today and I do believe this was the most helpful. Mainly because of the prop lifting the weight does a great job extenuating cues. Thanks for the great melody at the end too. Cheers.
Not that it was shabby before, but I'm loving the newer SS content! Any thoughts on taking your breath at the unrack and holding tension through as many reps as reasonable? And if needed, taking short breaths at lockout?
How does activating the hips interact with the pressure in the lower back arch? I can’t seem to see how to push the hips toward without emphasizing the lower back.
Everything is allowed since you can do in the gym whatever you want. But keep in mind that this way of performing the OHP is not a strict press (as you have already implied in your comment)
In the absence of competition rules, we're guided by some principles: we seek to lift the heaviest weight using the greatest muscle mass over the longest range of motion. So, a stretch reflex (just like in the squat) can be helpful.
There is not a more clear or comprehensive breakdown of proper form and technique to perform a movement pattern or exercise on RUclips than the content published by Starting Strength. Aces
Ok, got it. Visualise the lifter as a bow (as in bow and arrow 🏹) Driving the hips forward is like someone pulling the string on the bow . Once the string is let go it will naturally return back to its starting position. The arrow will fire through the abs and out the spine at the same time you press the weight up. Takes a minute to wrap your mind around it.
@@overlord6815 A push press has you unlock your knees to generate additional vertical force, this dynamic version of the press utilizes a horizontal rebound with locked knees.
This was one of my favorite lifts only I was doing them seated. Doing it seated I would look up as I did the lift and brought the bar down to my chin. The reason is it forces your back straight and in my eyes you should control the speed of the weight coming down. I would generally do 6 sets 3 of which were at 275 lbs. I would also grip the bar wider then what this guy does. If you keep good form in mind you are very unlikely to hurt yourself. I did this for a very long time w/o injury. I maxed out one day at 315 for 2 reps.. but I was feeling very strong that day and I did that on I think it was the 12th set.. "normal lifts then 2 reps as the weight went up per set above the 6th"..
Consider: not locking out, letting the bar touch the upperpart of the chest, because now you're stretching the muscles, increase the distance from the starting of the movement to the end of the movement, and squat press: Squatting helps in cheating, forced reps, for the last reps, because you want to go to failure
Im stuck at 7,5kg+bar (16.5lbs+bar). Luckily we have plates as small as 0,25kg(0.55lbs) so Im gonna do increments of 0,5kg(1.1lbs). Hope I get results.
I wish I had the shoulder flexibility to do this lift correctly - the last part, I mean, with the bar directly over the back of your head. Getting old is no joke.
Do one really have to shrug the bar up in the top of the lift in order to avoid shoulder impingement? Of course people can have different shapes of their acromion, that would increase the risk of impingement or not. But I’ve seen sources that indicate that as long as you have your elbows pointing to the sides the shoulder cuff tendons should not be pinched. The problem can occur when the elbows spin toward the back( internal rotation). If this is not true, then a antagonist movement like a scapular pull-up would be a nightmare for the rotator tendons? For what I see Scapular pull-ups are used a lot for creating better scapular stability in the pull-up. What are your thoughts? Thank you for the great stuff, you make the fitness world better! Andrew
What about the lower body? How wide should the stance be? Should the legs be completely straight with the knee joints locked or should there remain a micro bend in the knees?
PogChamp It’s not supposed to be a strict press. Starting Strength doesn’t care about isolated muscle groups. The intent is to recruit the most muscle mass possible from each lift which this does.
In my limited experience, I have found that this movement is not very forgiving (I can see others have had this too) - neck/upper back can hurt if the form breaks down a little in the last rep. I guess my advice is to be conservative on this one during the early stages of progressive overload.
This is an old video but I have a question regarding the press. I have a home gym and have a pretty good set up. However, my basement ceiling is too low to be able to do a standing press. My feeling is the answer will be “figure it out”. but I was wondering if there was an alternative such as a sitting press?
@Ajgleskorv Yes, 311 Olympic barbell set, DIY Kettlebells, and some Harbor Freight deadblow hammers double as Indian Clubs, and a 12 pound sledgehammer as an Indian Mace😎
1:10 - 1:19 This. Whenever I try to do this, I feel the correct muscles being used, I use this cue for rows, chest exercises, shoulders, even arms- basically all upper body movements. The only thing is when I do this I feel my abs lose tension and pressure in my lower ribs (basically rib flare). Am I doing something wrong when I do this cue? I've never heard it said this way but it makes so much sense. Are there any other ways I can think of doing this without having my abs lose tension?
Take a big belly breath before initiating the 'chest up' cue. That way you will have decent amount of air on the belly. In short, learn valsalva maneuver.
"And just squeeze the grips into the neural of the bar" Huh? Just getting reading to press the bar and I've already been given instructions I've never heard before in my complete life of complete American education. I had perfect attendance throughout middle school and highschool and our PT program was good, never heard neural come up in any instruction 🤯
Out of all their videos this is the only one I slightly disagree with. I believe you should start with the bar already touching your chest, then no bounce. I have a video on my profile of me overhead pressing 225LBSx2 with no bounce. It is not a tutorial. But it may help you visualize. I find the bounce especially difficult to do without bending my knees, thus it not being a true strict press. I also find it difficult on the shoulders. Overtime I found the bounce was completely unnecessary when you can start with the bar directly on your chest. At first you may plateau or go down in weight. But after a few weeks you should get some gains and your shoulders will thank you. Like I said, check mine out if you want. Good luck.
Now THIS is kind of content I like to see from starting strength!
word
As opposed to?
@@Francesco-cj3oi as opposed to political bullshit that is irrelevant to lifting
Squeeze your glutes as hard as you possibly can and remind yourself to stay tall with the sternum lifted. Let your glutes take all the pressure off your lower back.
I really like this style of instructional video, with Rip's narration and Chase's demostration. Keep up the great work!
Criminally underrated channels 🙌🏽
the voice and accent alone improved my press by 5%
What if I don´t have a dog lying around?
Then YNDTP
Sorry, not gonna make it
didnt read the program....
So how is your progression on the "real" 260kg DL?
Greetings from Austria from a sub.
Genüsslich abgefilmt😄
"Any dog less than 50 pounds is a cat and cats are useless._-- Ron Swanson
Thanks for the great video! One thing that I have found has really helped my press is to make sure you grip the bar really really hard. As someone told me - "like it owes you money!" is a cue that works for me.
Brian Alsruhe from neverstate says this with all his lifts. He has a different technique for the "head in the way" problem. Not sure which I like more yet.
Straight from the book gotta respect the consistency.
I been doing starting stenght for about 1y now i stop all isolation exercises i am also older at 47, my shoulders by doing this are bigger and more develop then ever.
Starting Strength for a year? Good job on your gains but something isn't right there
@@RandomRUclips123 numbers dont mean anything if you dont know his weight
Hi I do starting strength work outs
This instructional was so good I am barely annoyed how easily Chase presses 225.
Chase is extremely strong he is also a coach now I believe
I would love to be ware he is stringth wise
@@jeffreybabino1411 good luck! The other day on his Instagram he was pressing 380. Very few people are able to achieve lifts like that
@@porter4856 hi man chase should go for the Olympic lifts 380 that's incredible 🏋️ have a great day
@@jeffreybabino1411 chase did 405 strict on competition
This is actually an awesome video. Even if you have been doing it right (maybe me and even then unknowingly), this is an incredible breakdown for how to teach someone else how to do the movement. Also, Startiing Strength is an awesome book for anyone who hasn't perused through it yet.
I think I may be getting the hang of the press. As my hips were rebounding and I was driving the bar up and my head forward, the bar felt much lighter than usual. This was on my third rep of the fourth set, toward the end when I was tired. Now I'm quite excited to keep practicing the press to see if I really can learn the proper technique. I'm pretty happy that I got the book, and that these videos serve as an adequate refresher.
Lucky, I just hit that feeling with squats I hope I can feel that with excitement for OP, it's tricky getting that bar path.
Very well explained and demonstrated
I'd never heard about this hip bouncing before, thanks!
There’s a lot of small mechanics missed in the overhead press. I guess I’ve been doing a lot wrong for quite some time.
I hurt my neck doing ohp 2 weeks ago. That taught me to fix my form. Neck pain went away in couple of days but oh boy was it a bitch.
Riisseli I pull a trap sometimes. 😕
this isn't "the overhead press" this is the Rip SS version of the OH press
THe ADHD Turnip i did it yesterday, its a bitch
@@riissanen93 i relate to that lol
These new videos are real good.
I also notice there's some fine hounds prowling the gym!
Wow. I used to think of ohp a simple movement but this opened my eyes
well that is better then previous explanation of using the hips
Very helpful and led me to catch several mistakes I've been making. Thank you 🙂
I've pressed for years and only just used this version today, after looking at footage of myself pressing, and realised I had been strict pressing th whole time lmfao.
The rebound from the hips makes all the difference , cheers SS.
Ok I have watched a series of these today and I do believe this was the most helpful. Mainly because of the prop lifting the weight does a great job extenuating cues. Thanks for the great melody at the end too. Cheers.
Now this is good content. I can't be the only one that wants rows after they do the bench press. And a DB bench too
5 min of pure gold
Excellent and comprehensive explanation.
I want to hear mark read little women by Jayne Austen so badly.
I would pay good money for that audiobook
Lol Louisa May Alcott wrote little women. Pride and prejudice is Jane :) either one would be great!
@@mellemelmo Exactly!
Can some explain how the breathing works for this movement? Thanks!
THE BEST TUTORIALS
Excellent. Wish I’d seen this a year ago.
Although I don’t agree with the whole trap bar being useless, I Just ordered starting strength because I know you’re the truth 🤙🏼
You will agree
Jesus is the truth but Rip seems a good coach
@@EM8844 my name is Jesus thanks
It has been interesting to see Chase’s progression of weightlifting shoes. From an old pair of VS athletics to Nike Romaleo 3s, and now Romaleo 2s.
Chase is my idol. I don’t think I’ll ever get to the same levels as him though but I can try my hardest
Not that it was shabby before, but I'm loving the newer SS content! Any thoughts on taking your breath at the unrack and holding tension through as many reps as reasonable? And if needed, taking short breaths at lockout?
@ryan rogers I have and I do feel stronger :) Just asking to see if there's anything disadvantageous or suboptimal about that method
Awesome instruction! Thanks for sharing!
Loving this style of video
His press masterpiece
Reading this book , just finished this chapter. The narrators voice inside my head was exactly the same as the narrator of the video.
Thank you so much!!!! I am gonna add presses to my training program today after work....
How does activating the hips interact with the pressure in the lower back arch? I can’t seem to see how to push the hips toward without emphasizing the lower back.
Think about how you push your hips at the end of a deadlift versus hyperextending your back at the end of a deadlifr
Oh man I could have been doing this 4 years ago thanks for the tip and vidoe!
this is the ultimate OH tutorial on the net!
Fine you tube! Ill watch the dang video!! Well that was actually recommended for a good reason…. Loved it.
Great video as always, thank you.. BTW, turn on the subtitles, I think it translates efficiently the pronunciation of Mark's accent.
This was a good one. Several very important (and very simple), tips here in straightforward presentation.
Why is downward movement of the bar allowed at the start? Seems like it grants a bit of a stretch reflex.
Everything is allowed since you can do in the gym whatever you want. But keep in mind that this way of performing the OHP is not a strict press (as you have already implied in your comment)
In the absence of competition rules, we're guided by some principles: we seek to lift the heaviest weight using the greatest muscle mass over the longest range of motion. So, a stretch reflex (just like in the squat) can be helpful.
There is not a more clear or comprehensive breakdown of proper form and technique to perform a movement pattern or exercise on RUclips than the content published by Starting Strength. Aces
Great tutorial!
Rip's voice is like music
225# beltless- I'm impressed.
Extremely impressive... Nothing starting about that guy!!
Ok, got it.
Visualise the lifter as a bow (as in bow and arrow 🏹)
Driving the hips forward is like someone pulling the string on the bow . Once the string is let go it will naturally return back to its starting position. The arrow will fire through the abs and out the spine at the same time you press the weight up. Takes a minute to wrap your mind around it.
Pure fire content.
Great video thanks again for your time and help 🏋️
I love the press. Slipped disc in my neck gives me a trapped nerve doing this though so it's gone for me
Simple, no nonsense.
I presume the rebound thing facilitates heavier plates, but does it help grow/strengthen muscles?
Awesome biomechanical instruction
I’ve been waiting for this. Thanks
I missed barbells so much... when he grabs that barbell... somethings kindled in me...
I'm witcha. Fuck the Kingflu, man.
Love this exercise. Have to wait till lockdown is over to go back to my local gym.
In my opinion, the second most important lift after the squat.
I agree with everything here except popping your hips forward and dropping the bar for a stretch reflex. Do not consider that strict.
@ryan rogers The press is generally considered to be strict, otherwise it's called a push press
@@overlord6815 A push press has you unlock your knees to generate additional vertical force, this dynamic version of the press utilizes a horizontal rebound with locked knees.
Yup. The Press done correctly is always strict. Not the case in the video.
i consider a push press to require the unlocking of the knees, hips are fine
What an odd comment. @@09thespecialone
What do think about pressing behind the neck?
"aim for your nose" :D what could possibly go wrong :D great videos perfect format! love them
This was one of my favorite lifts only I was doing them seated. Doing it seated I would look up as I did the lift and brought the bar down to my chin. The reason is it forces your back straight and in my eyes you should control the speed of the weight coming down. I would generally do 6 sets 3 of which were at 275 lbs. I would also grip the bar wider then what this guy does. If you keep good form in mind you are very unlikely to hurt yourself. I did this for a very long time w/o injury. I maxed out one day at 315 for 2 reps.. but I was feeling very strong that day and I did that on I think it was the 12th set.. "normal lifts then 2 reps as the weight went up per set above the 6th"..
Consider: not locking out, letting the bar touch the upperpart of the chest, because now you're stretching the muscles, increase the distance from the starting of the movement to the end of the movement, and squat press: Squatting helps in cheating, forced reps, for the last reps, because you want to go to failure
Very good sir!
Thanks for the video. Can’t wait to get back to the gym but for now will have to overhead press the air with an invisible barbell
Hi a question on coordination of the movement.
Where should the bar be by the time the lifter's hips are back in the start position?
Im stuck at 7,5kg+bar (16.5lbs+bar). Luckily we have plates as small as 0,25kg(0.55lbs) so Im gonna do increments of 0,5kg(1.1lbs). Hope I get results.
I wish I had the shoulder flexibility to do this lift correctly - the last part, I mean, with the bar directly over the back of your head. Getting old is no joke.
This is really good
Good stuff, thanks
Do one really have to shrug the bar up in the top of the lift in order to avoid shoulder impingement? Of course people can have different shapes of their acromion, that would increase the risk of impingement or not. But I’ve seen sources that indicate that as long as you have your elbows pointing to the sides the shoulder cuff tendons should not be pinched. The problem can occur when the elbows spin toward the back( internal rotation). If this is not true, then a antagonist movement like a scapular pull-up would be a nightmare for the rotator tendons? For what I see Scapular pull-ups are used a lot for creating better scapular stability in the pull-up. What are your thoughts?
Thank you for the great stuff, you make the fitness world better!
Andrew
What about the lower body? How wide should the stance be? Should the legs be completely straight with the knee joints locked or should there remain a micro bend in the knees?
Will have plantar fasciitis affect how the tension is going into your toes?
Guess it's time to finally learn The Press 2.0™
@Crap Moestank word?
Yea naahhh
@Crap Moestank Explain pls
The Press 2.0 is trash
PogChamp It’s not supposed to be a strict press. Starting Strength doesn’t care about isolated muscle groups. The intent is to recruit the most muscle mass possible from each lift which this does.
Nice of boris beckers son to give a demonstration
What about using the stretch reflex in the bottom of the rep?
Is this still considered "strict" or is this a demo for the non-strict variation?
Should have added Chase's 350 press to the end of this.
rogers yep
Sure it’s not a push press? 400.lbs is Larry Wheels lift. Chase could compete in strongman.
Here you go: ruclips.net/video/0vdW-106gSA/видео.html
What do you think about pressing with dumbbells?
@@RoBoCoW i domt understand
Did he press 225lbs in the end? That’s crazy!
He can do 350 ish
@@orthellen4193 Sure doesn't look like it. Perhaps it was after many reps though?
@@pinksupremacy6076 ruclips.net/video/0vdW-106gSA/видео.html
@@RandomRUclips123 Chase Lindley
@Orthellen This was a strict press though. The 350 he did was far from strict.
Thank u for sharing
Great video
Why am I pretty sure the voice of the narrator is that of the dog
In my limited experience, I have found that this movement is not very forgiving (I can see others have had this too) - neck/upper back can hurt if the form breaks down a little in the last rep. I guess my advice is to be conservative on this one during the early stages of progressive overload.
Thank you
Very well conveyed, thank you.
I feel like this video should be watched on vhs.
Just wanna give Chase a holler... lookin good, man!
I would love to see some SS Radio episodes on each of the lifts.
Even managed to get hip drive into the press. You did it Mark, you crazy son of a bitch, you did it!
Rip, did you tell Dr Austin Baraki to "aim for his nose" as he lifts the bar from his shoulders?
I always thought the barbell needed to be closer to the deltoids initially, closer to a rack.
i don't get it. so basically using a bit of stretch reflex/momentum?
This is an old video but I have a question regarding the press.
I have a home gym and have a pretty good set up. However, my basement ceiling is too low to be able to do a standing press. My feeling is the answer will be “figure it out”. but I was wondering if there was an alternative such as a sitting press?
My ceiling isn't the highest either. Try using smaller plates.
How did it go? Did you change to seated?
The smaller plates work just fine. Haven't tried seated
Very good 👍🏻 thanks u.
Anyone have any tips for a guy with no rack and who has to clean the barbell into position.
@Ajgleskorv Yes, 311 Olympic barbell set, DIY Kettlebells, and some Harbor Freight deadblow hammers double as Indian Clubs, and a 12 pound sledgehammer as an Indian Mace😎
1:10 - 1:19 This. Whenever I try to do this, I feel the correct muscles being used, I use this cue for rows, chest exercises, shoulders, even arms- basically all upper body movements. The only thing is when I do this I feel my abs lose tension and pressure in my lower ribs (basically rib flare). Am I doing something wrong when I do this cue? I've never heard it said this way but it makes so much sense. Are there any other ways I can think of doing this without having my abs lose tension?
Take a big belly breath before initiating the 'chest up' cue. That way you will have decent amount of air on the belly. In short, learn valsalva maneuver.
"And just squeeze the grips into the neural of the bar"
Huh? Just getting reading to press the bar and I've already been given instructions I've never heard before in my complete life of complete American education. I had perfect attendance throughout middle school and highschool and our PT program was good, never heard neural come up in any instruction 🤯
*knurl* of the bar
I find it nigh impossible to create the bounce when the bar starts getting "heavy" with my working set. Any way around this?
Out of all their videos this is the only one I slightly disagree with. I believe you should start with the bar already touching your chest, then no bounce. I have a video on my profile of me overhead pressing 225LBSx2 with no bounce. It is not a tutorial. But it may help you visualize. I find the bounce especially difficult to do without bending my knees, thus it not being a true strict press. I also find it difficult on the shoulders. Overtime I found the bounce was completely unnecessary when you can start with the bar directly on your chest. At first you may plateau or go down in weight. But after a few weeks you should get some gains and your shoulders will thank you. Like I said, check mine out if you want. Good luck.