Is Overhead Press Good For Building Muscle?
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- Опубликовано: 11 окт 2024
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This video explains if the overhead press is worth it for building muscle. The shoulder press has been criticised online because it's not optimal for bodybuilding. The argument being it's too taxing when standing, a poor stimulus to fatigue ratio.
If the goal is general strength while involving the core, the overhead press has value. This tutorial will explain overhead press exercise variations with calisthenics including pike push-ups, dips and handstand push-ups. You'll learn what angle of bench is optimal for dumbbell overhead press.
Enjoy this nuanced discussion with @coacheugeneteo
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If you enjoyed this collab, watch eugene teach me how to bench press ruclips.net/video/vjM4BcLWdpo/видео.html
These collabs between the two of you are a nice breath of fresh air and show the best of both worlds!
They both have calm vibes and are not so hectic like other fitness influencers
Daniel, you keep pumping out quality content..this vid is a clear example. Both you & Eugene cover the topic very well. You’re both very humble guys. This gives us an insight of how honestly your views & thought processes are re this topic. Respect!!!
Been training overhead press hard lately, it feels great to do, and has a lot of real world applications if you work a physical job :)
Even if you don't the occasional couch you need to get into your apartment is good enough of a reason : P Plus, it works the serratus, which very few exercises do.
For me OHP (besides DL) is one of the few lifts that really makes me feel strong. Pressing my body weight or more over head feels so much more 'raw' and useful compared to lying on my back and pressing something over my chest.
Exactly!!!! I always laughed at bench press because I think its way more impressive to take a weight from the floor to over head.
@@StrongerThanBigfootoverhead press is performed shoulder width
Plus you can just drop the weight off you're too fatigued unlike bench press
@@StrongerThanBigfoot
My bench press even on Smith is directly correlated to how hard I punch. That is about as functional as a movement gets.
Also if you think push-ups are useful at all then bench press is more useful because by just training bench press I can do nearly a hundred push-ups at 287 lbs
Exactly. OHP is no joke. Real strength.
This is my second favourite exercise after deadlifts
Yeah, deadlift is the goat. Even ignoring how great it is, it just taps into a primal part of you and feels amazing.
I also haven't done my back in since starting to deadlift heavy. I used to hurt my back a lot but now it never happens.
My third favourite after barbell back squats and deadlifts.
Over head presses wear out the socket joint ,the arm isn’t meant to rotate that way let alone with weight . Just saying .
@@UncleTermite
That’s the craziest thing I’ve ever heard.
@@Ont785 killer klowns from outer space.
For me the overhead press is a fundamental movement I do whether with bodyweight, dumbbells or kettlebells
Do you see a need to do ohps if you do pike push ups? reason i ask is, there are two exercises that my shoulders seem to hate - overhead presses and lat raises. But oddly, aside from pike push ups being hard af, never felt any weird shoulder sensations from doing them. (As for lat raises, i swapped them out for face pulls and my shoulders have been thanking me since)
@@ce1474 try doing ohp with neutral grip it could help
@@ce1474 Go with the exercise that feels comfortable to your shoulders we are all built a Lil different. Arnold Presses work well for me also with dumbbells
@@DJAPE-vq5jw I use the neutral grip often myself as well💯✊🏿
@@MRKJONES74 Oh ok, if you do both, i was wondering if strength gains transfer between the two fairly well. Goal is simply to have resoectable ohp strength, even tho im doin pikes. Ill give neutral grip a try, i normally do overhand grip with a barbell.
Over head press, bench press, deadlift, squats, pull ups & pushups are total OGs any experienced guy wont ignore
Edit: Thanks for 100 Likes all you OGs😎
dips too🔥
I remember me going for a 1000 push ups once. Reached 851 pushups. My serratus anterior was so utterly sore it was orgasmic. I kight actually try that again this weekend.
bench press is one of the less effective ex to build chest/upper body muscles, and dead lift too for legs/lower body
What is Deadlift good for? Is it worth doing at all or skip the exercise entirely? @@Ale55andr082
@@Ale55andr082what do you recommend instead for chest?
Love your collabs. They're honestly entertaining, chill with a lot of information loaded in it.
Great format. Great to see how your presenting and speaking skills have improved over the years with this type of format.
not necessarily the skills that improved, maybe as they got larger they could afford to hire better writers. a 1.7 million subscriber youtube channel makes enough money to afford to hire writers for scripts rather than doing it all himself.
I love overhead press. Started weightlifting four months ago and started off with 5kg dumbells each and I'm now comfortable with 20-22.5kg each. The barbell press is a bit difficult for me, but I enjoy the exercise❤
I wouldn't go much higher than that weight. Just slow them for 3 solid sets.
I am doing 90% calisthenics, OHB is part of the 10% and it simply feels great.
Overhead Bress
Overhead breasts.
OH🅱
@@jacksonlittle282😅
Overhead breast
This video is aimed at me! Truth be told I'm not very good at the OHP, so when I heard you don't need any extra front delt work I was happy to bin it off. I may return to it now, thanks for the info.
Compound exercises like the OHP are FAR more efficient than isolation exercises in building overall muscle because they hit many areas at the same time. If you want to get big, a few compond exercises (e.g. OHP, bench, deadlift, squat) done well will build more overall strength and muscle faster. Yes, if you have plenty of extra time, doing lots of isolation exercises is great for definition and can be optimal for very "specific" areas, but not everyone has the time.
I don't do any isolated lifts. I just... don't like the strain I feel like it puts on me. I've been lifting for 10 years only doing compounds. I don't LOOK like a bodybuilder, but I am definitely shredded. Just OHP, rows, cleans, cnj/snatch, high pulls, squats, essentially just an Oly WL regiment.
I did overhead pressing movements my entire life with progressive overload, and my shoulders saw very little improvent. Once I started doing side lateral raises and rear delt flies 2-3x per week with high repitions, they became absolute boulders. And no it doesn't require tons of time. 15 minutes per session is more than enough. Just keep a pair of light dumbells handy in the house. No need for the gym.
@@freelancerAMthat's because the overhead press is a bad overall delt builder. It's a great overall shoulder complex exercise, but for the delts specifically it's a tad overrated
@@rad_lad_2715 you get sooo much shoulder work, particularly on the front delts, through other heavy compound pressing movements, especially on chest. There's nothing wrong with OHP, but your body adapts to it fast. Isolation exercises for shoulders are the most effective in my opinion, but the key is frequency and high reps.
@@freelancerAM To be fair the lateral head of your shoulders is the thing that will give you boulder shoulders. While OHP does work it out, it simply does not do terribly efficient with the lateral head that lateral raises will do
You all are an incredible duo. The quality of this content is fantastic.
I love it. Really gave me nice and round wide shoulders
Anyone that can strict OHP their own body weight are in an elite club of physical strength.
Great video! There was so much more in that video than I thought there would be. Really enjoyed the conversation.
Weighted calisthenics plus compound movements seems to be the future
weighted calisthenics is an oxymoron...
@@JafmanzSo? You shouldn't take training advice from the dictionary.
In weight lifting we use weights those can be your body, some metal or indeed any object you are moving the body with applied resistance. Calisthenics is very specific in that it ONLY uses the human body as the weight!
weighted calisthenics is weightlifting... a term already exists!@@tykjpelk
@@Jafmanzweighted calisthenics is king for muscle building and strength gains
@@aminlogory4684 so weight lifting….
Overhead pressing, including push presses and jerk variations, is something I could never let go. I'd rather have a strong OHP than a strong bench.
Its my favorite lift, and enjoying a lift rather than forcing yourself to do the most optimal I think can bring you further in the long run
The military press works the shoulders, triceps, upper chest, upper back, and core. It's a great overall upper body exercise for strength and muscle development, so why not ? It also helps a lot with benching more.
Great exercise after legs or bench (as in a full body workout)
OHP was a part of my routine for years. I took it out for a while and saw my bench press progress stall and even go backwards. That was despite increasing my isolation work on triceps and back. I’ve since put the OHP back in, and I am seeing big gainz. I don’t go heavy, generally lifting 65-75% of Max, with rep ranges in the 8-12 range. I use different variations (sitting, dumbbell) always as a secondary movement on my upper body days. I also find that the OHP torches my core like no other lift.
From a physical therapist perspective the best point brought up is the high association of injury/pain and the overhead press. Modification is needed for most people to prevent gradual progression of pain.
Yeah. I did them for 3 years until I figured out it was a waste of time. There are much better exercises that allow you to recover faster and train shoulders more frequently.
I really liked this format - nice one Daniel!
I'm older and my shoulders eventually flared up with pain as I aged. I found doing the barbell overhead press standing up with my grip in a little - still wide but not super wide - stopped the pain. I also do it behind my head but with lighter weight and more reps so I don't kill my shoulder, some people say you can injure yourself with this one, but seems fine with lighter weight to me, wouldn't load it up heavy though. On the overhead presses, the barbell seems to give me more stability than dumbbells and it doesn't hurt. Weirdly, it's the opposite for my bench press. My shoulders hurt with a barbell no matter where the grip is, but far less than with a dumbbell bench press. Morale of the story is - find what doesn't hurt you, then do that. Don't stop exercising, there's always a plan B.
I only do Military Press for shoulder and my Side delt grew very well too. I saw Most shoulder devlopement after i got to 80kg ohp
I do OHP because its a fundamental movement and translates to performance that you can apply in your daily life. the aesthetics part of it is just secondary
and the aesthetics part is truly the missing part of a real masculine physique.
My favourite upper body lift
I actually like push jerk. But with a slow lowering overhead press down. Why not put the quads into it too?
@aethylwulfeiii6502 I love the push press and push jerk as well. When I say OHP, I usually am encompassing all of its variations and similar movement patterns. I have at least 10 different ones in rotation. I really like the Z press, kettlebell and other unilateral OHP variations, push press, etc. Awesome movements! 👌
Same
Fun fact, I did a tonne of deep handstand pushups and barely any lateral raises (kept the weight at 15lb lmfao) and my shoulders were HUGE. I stopped doing them because of people on RUclips and now my shoulders ache and are smaller despite going up in weight (25lb) and volume for my lateral raises. Oh, I also felt more aches on my joints where’s before I never had problems.
Honestly THIS! This is the sole reason why the only thing i do for shoulders is deficit handstand puships!! Been doing them for 4 years now and honestly NOTHING compares to the growth i get in my side and front delts than this. Even if i go to a gym and i do overhead press i still dont feel satisfied unless i do handstand push ups later when i get back to my house or the next day doms.
NOTHING compares to the hypertrophy you get from these and is honestly the best shoulder builder for me personally (and ive done every shoulder exercise you came name).
@@xDarklord986x You can get deeper on them than a barbell ohp.
It's still a compound movement so it's got to to be beneficial? I think it's good especially if you're getting back into pullups or just trying to increase strength.
Thank you for this! I have struggled with OH press for a while…..Just recently figured out I need a neutral grip…. Been using a Swiss bar and/or a log bar and now I’m actually making progress! Your observations are SUPER helpful! Thank you!
Always has been one of my favorite movements. Great video.
I’ve been big in to farmers carries lately. Great for core, great for shoulders
Keep it up King
Love standing overhead press .... all ego disappear :)
I get better pump in my front delts from doing barbell overhead press than from doing seated dumbbell press.
Fantastic video, loved the conversation and the facts you've mentioned. 💪
Funny because my WHOLE training program is built around increasing OHP. It's not the best way to train but I am obsessed with OHP.
It makes you feel like a Superhero, doesn’t it!
I feel you bro, mine is centered around ohp pullups and deadlifts
@@ExNihilo634 true it makes us feels like a superhuman like wwe wrestlers
Also yes
Behind the neck presses have been amazing for my shoulder health. If one mastered the btn press, dip, and chest flies your shoulders are pretty bullet proof.
Mastering the rotater cuff exercises would make it bullet proof
Targeted rotator cuff work is fine for turning those muscles on, but the main role of those muscles are to stabilize the shoulder, not really for movement. Bc of this, your best bet for improved shoulder strength and stability is to use movements like overhead pressing to build the shoulder.
I used to have impingement with overhead and incline pressing and tried all of those cuff exercises yet I still had impingement. The only thing that fixed this was learning to perform the standing overhead correctly using a full range of motion.
I don't front press but I love the behind the neck version.
Ohp and squats were the 2 most functional excersises I ever did that actually I could see the benifits..
Im a builder by trade.. NOT to be mistaken with a specific area like brickie or carpenter.. I work with another guy and both of us had to learn it all, carpentry/plumbing/brickwork you name it weve done it..
We will fix and build anything in or around houses... Which has us doing very labour intensive work all the time.. Since I made progress on the ohp.. Doing it straight for 1 1/2 years now.. I can lift blocks, scaffolding, plasterboards over my head with ease.. Prior to this it was a task, sliding and leaning heavy stuff on things to make it easier on the shoulders, I just didnt have the power for sustained overhead activities.. Squats made it easier to nip up and down scaffolding without too much effort, Even walking with wheelbarrows of concrete are far easier since I took up my stronglifts 5x5 program...
I just love the functional srength I got from the basic excersises.. Its serving me well for sure..
Messed around in the gym for years before I stumbled on 5x5. Vastly increased my size and strength following that program.
My two favourite fitness channels, love it ❤
Overhead press after already having your biceps and triceps pumped just hits different. Makes you look like a beast 😎
Loving these discussions
I normally don’t enjoy long fitness videos but, when the best of the best sit down from a chat, it’s worth listening to.
Thanks lads!
21 minutes is a long video for you? do you have ADHD lmao
I started doing overhead press to improve on my handstand push ups, and it's a great complement for building shoulders too.
Yep, FitnessFAQs has shoulders that would make a bodybuilder blush.
Cool conversation, I love OHP even though I'm very weak at it.
Been having shoulders pain for years only doing bench and incline bench. No more shoulder pain once I replaced incline bench with OHP. The OHP prevents shoulder pain for the bench, similar to how hip hinges prevent knee pain for the squats.
As an MMA athlete I don't have time to divide all muscle groups into seperate days for the simple fact that there are only 7 days in a week and I need to combine strenght training with Grappling, stand-up and conditioning which leaves me with 1/2 days for strenght only max. Compound ex like the OHP will always be my go to together with calesthenics. I understand people who are solely focused on esthetics or body building to go for different isolated exercises but for the rest of us who use fitness in support of a discipline of choice I would always recommend realistic movement full ROM compound exercises. I reap the benefits of it during every training.
OHP is great for strength.
Behind the head will target delts and traps. When I decided I wanted to get yoked, BHPs were a key component to my training.
Overhead press training has made me stronger in every way. My chest has grown, traps, triceps, and shoulders. I am able to lift and carry so many more things. My shoulders feel strong and don't hurt. My thoracic extension is better than ever. OHP has replaced all pushing and pressing movements I have, and I won't look back
I've got to say as much as I like calisthenics I think barbell OHP is superior to pike / handstand pushups
I'm 60 6/2 218lbs.... I do 5sets/5-10reps of squats 225... then 135-155 standing OHP right after 5 sets/5-10reps.. On days I'm not doing OHP, I'll carry x2 45lbs/90lbs plates overhead and walk around the gym... I prefer strength over pump.... The OHP along with heavy close grip T-Bar rows has built me a thick dense back and shoulder girth, just an over all healthy athletic build... and I'm strong
I added OHP to my program a 2-3 months ago and I've seen excellent growth in my shoulders and upper chest. I also changed splits from PPL to a bro split and on shoulder day I follow up with the shoulder press machine with 2 sets followed by a wicked drop set. It burns like crazy and I love it. I wish I didn't sleep on them from so long because it's a pretty fun exercise imo.
People say it's not optimal for muscle growth, but bronze era lifters did OHP as their main pushing movement because the bench press wasn't invented yet. Their shoulders were really good, and while their chests were flat by today's standards, they were nicely proportioned and not droopy. I think every program should have OHP and It should be esteemed right along with bench, deadlift, and squat.
Great video guys! Thank you!
The standing press is awesome for strenght and functionality.
Behind the neck press is fantastic. 💪😁
My favorite exercise. Repping your bodyweight over head feels so much better than benching 2-3 plates.
The overhead press is KING. All men should be doing them. No point in having muscle. If you can even press 150lbs over your head. And alot of men cant.
Controlled Eccentric Dead Rows & Standing Barbell Overhead Press are my favorites
awesome - thanks so much!
It's become unpopular? No wonder I started doing it more recently
I do dumbell overhead presses, and am shocked at how quickly I hit a platueo. Used to do them a long time ago, so there was a bit of muscle memory this time round. But still hit that platueo surprisingly quick. Overhead presses are renowned for this. Need a different form of stimuli to break them through the wall.
I have a shoulder impingement that I have been battling with for almost a year. I stopped lateral raises and dumbbell and switched to overhead press a month ago and finally feel the impingement lessening and mobility increasing. my routine is compound exercises now full body 3 days a week roughly 1HR rotating my start push pull legs.
4:27 I fully agree with Eugene regarding the OHP or handstand push ups working the traps hard along with the deltoids and triceps. The OHP has unfairly gotten a bad reputation over the recent years.
The side delts do abduction. If you do abduction-biased overhead press then it will primarily work the side delts. The front delts are going to contribute more to stabilizing similar to how the rear delts stabilize on upright rows.
I only do 5 lifts weighted chin-up, barbell/dumbell ohp, deadlift/farmer walk, and front squat, and dumbbell hammer curl to help my chin-up.
Shoulders/OHP have ALWAYS been my weak point. And I LOVE doing OHP.
I do C&Ps with KBs (not a barbell), in an Arnold Press path, so I do get rear and side activation, but under counsel from a certain wee RUclipsr, I prework with lateral raises or wide barbell front rows before pressing, makes a difference.
Nothing pushes me like the OHP. It is a measure of how much progress i have in strength
7 reps with 100kg!?! Fuck, I can't even do 7 with 50kg 😢
7x100 would be like 12hspu with 120kg body weight 😂
lol yeah that’s insane especially for someone who isn’t huge. Maybe I can get there one day
After hitting an OHP plateau and encountering some bicep tendonitis, I switched to seated dumbbell OHP and Arnold Press to keep working a similar pattern as I recover. The Arnold press in particular I find to give a wild shoulder stimulus. Would definitely recommend experimenting with that to anyone who struggles to progress or with injury in the barbell overhead press.
I started doing them again but it is rare to see . Helps my handstand.
If you're a compound person, targeting various muscle groups with one move, then, Deadlifts & Overhead are extremely invaluable.
I use these two daily, and i love the feel and build they produce because i am not interested in bulking any particular area, just an even build
that was a very nice talk about one of my favorite movements
thanks boys
Never became unpopular to me, my work out is simple compound movements, I do not sit around all day like 99% of these RUclipsrs I work multiple jobs and have kids, so full body compound is perfect for people that actually work
Never stared at a bicep more in my life... Great video though 👍
The most optimal way of training is doing training that encourages you to continue training. OHP and other compound lifts did that for me unlike the machines.
Thought for you live all the content you do the science etc all awesome your are the best out there unconditionally, love to see a day of what you eat on a daily basis morning until evening and also what supplements you use if any I think it would be a huge audience for your channel ?
Paul🏴
I do this once a week because I'm still recovering from a SLAP tear following bench pressing. OH press doesn't give me shoulder pain. I'm a runner so don't have a lot of time to faff about in the gym with shoulder and chest exercises.
Incorporating OHP a lot has help me build my shoulders that translates me having healthy shoulders in having a physical demanding job that focus using your arms carrying heavy objects for the whole day nonstop.
As other people that are in a physical demanding jobs have shoulder problems.
Training OHP has real world applications and does help you maintain healthy shoulder and away from injuries.
I had shoulder issues/impingement and the one thing I could do without making it worse was the OHP...
It was the go to exercise back in the day and it worked for us .
I do overhead/front press, standing and sitting. Dumbbell seated or standing, you're asking for trouble on biceps and forearms the heavier you go. Standing barbell it's the same with your back and wrists. It's not a beginner exercise, as so many things recommend.
Overhead press was removed from Olympics now only push jerk and split jerk is done, which is both quads, shoulders, back and abs.
I don't remember the fitness RUclipsr who said it, but I recall someone saying the following in defense of OHP's bad rep (Paraphrasing);
"If you can build towards training with 60-80kg in your OHP workout sets. You're not going to have small or non-existing shoulders. You just won't".
Amazing video, guys
I love them, but with dumbbells for better independent range of motion for shoulder joints.
The overheard press seems like good training for picking up a boulder and throwing it at someone.
I tore the rotator cuff and labrum and I can't do lateral raise with that arm but I can overhead press. I find it causes less pain than benchpress and is actually protective of the shoulders
I do OHP with dumbbells as a substitute for Pike Push-ups cause I cannot for the life of me get the proper form down lol. OHP has easily become one of my favorite exercises 💪🏻🔥
It's the test of strength, muscles for show
Standing starting from the clavicles/upper chest, keeping the bar as close to your face/body as possible and locking out with the head forward/bar slightly behind the head and over the hips ftw
Shoulder's toast so I can't bench but I can press still.
Sorry to hear. One of my greatest fears is fucking up a shoulder. what happened?
Ive maimtained a 225lb strict ohp basically just by doing weighted dips. I thought for sure i would've lost strength after not doing it for months. Came back and hit it again then 190×5. Im 205lbs currently
I stopped bc of pain and switched to lateral raises. All other things I use all compound lifts, except dead lifts too.
The problem is, is that people have a hard time knowing what specific excercise, what form, and body positioning causes the most hypertrophy in the front delts generally speaking
This still has to be discovered in a more definitive way. Some people think raises really work some people say put the dumb wells as far back like your almost doing a behind the neck press. Than others say no keep the dumbbells slightly in front of your body more and press.
I guess certain ways will work better for different people but more research has to be dont on generally which excercise and exact forms generally stimulate the most hypertrophy
People don't do overhead presses for the same reason many don't do deadlifts or squats or even bench presses. They are all suboptimal exercises for hypertrophy, which is why most people go to the gym. For strength building, they are fantastic.
It builds strength and testosterone.
In my sixties, still doing barbell and dumbell press. its a staple, and I am still strong. Throw in pull ups and the upper body is covered.
specialising OHP got me fuckin yoked, anyone shit taking it doesn't have a clue or any gains
It's a good noob gains builder
I don’t do OHP and I guarantee you I can do more handstand push ups than you (disregarding the balance aspect)
If it works for you then great bro but there’s plenty of other exercises that more than make up for that
@@daorkykid lol
@@gabriel08607 sure lil bro i can do assisted one arm handstand push ups by only doing OHP lol ohp > handstand push ups
@@gabriel08607but the question is does he care for or train hspu? (Ik its a calisthenics channel). Not everyone has the same goals just saying.
It is a exercise where 6 -12 reps does wonders when standing dumbbells/barbells.