Hello Mr@@caydensertorifitness-onlin6808, I'm new into lifting. I wanted to ask, what does bench pressing 225 means? Does it mean 112.5 on either side of the bar or weight on either side of the bar+weight of the bar?
@@realSrvBhtngr Any given weight by using a barbell always starts with the barbell itself which is 45 pounds, so just subtract 45 pounds from a lift and then you know how much you need to add. For 225 bench that would be 180 pounds in total to the bar, and 90 pounds on each side.
Sourav Bhatnagar The bar is 45lbs 1 plate is 45lbs Benching 1 plate means 1 plate on both sides + the bar so benching 1 plate is 135 Benching 2 plates is 225 3 plates is 315 4 plates is 405 Etc.
Non-silly shoulder tip: I found doing lateral raises with a weight double to what I can get parallel to the floor, helped a lot. So if you can do 25lbs, grab the 50's first. Lift them as far away from your body as you can, then resist them on the way back down, to failure. Then once failure is achieved, grab the 25's and do your normal set. The bottom range of the shoulders are much stronger than the top end, and training them like this made the lateral head of my delt, explode in size. It translates to the OHP because it helps with power at the bottom of the lift, and helped get me through my sticking point in the middle. Just note, 3 sets of this going up by 5 lbs each set, will cause a burn that no one should enjoy, it's great.
Try doing a cycle of just push press than switch back to OHP or do incline bench as an accessory to your OHP. Also think about doing heavy bench days on a different day than your heavy OHP.
I felt the weakest part of my OHP was my lack of shoulder stability. So I decided to put more focus on the muscles that stabilize the shoulder joint (internal and external cable rotations, lower lats, and the long head of my triceps). Once I did this, not only did I see my OHP go up, but I also have so much more control during the movement. Hope this helps.
I find this problem in a lot of my clients. I found that I was hitting new PR’s constantly after I started pyramid sets. I would first work my way up (always with 1 or 2 reps left in the tank) in about 4 to 5 sets till I hit my ORM for that session , then I would work my way down again the same way. I found that this way I was getting enough variation in weights and reps that it boosted my hypertrophic capability and help me grow WAY stronger. Furthermore, I would suggest that you strengthen your rotator cuff, I find most lifters don’t have strong enough rotator cuffs and end up pushing from an extremely unstable shoulder (even though most people don’t know that’s the case). If you’re having problems with lockout, try pin presses. If you’re having trouble getting the bar of your shoulders try a wider grip for a little bit to strengthen your shoulder. If anyone in the comments is having trouble with their press, tell me the problem and I’ll give you some advice.
Hey jeff, we have started our own RUclips channel inspired by you! We can thank you for the knowledge we've gotten to build our physiques in the past and in the future. Keep it up!
Today was Day 3 (Lower #2) of your Upper-Lower split program. I've been doing low volume strength training for quite a while and I'm really digging dropping the weight some and up-ing the volume. I look 20 lbs heavier just from the pump!
Running the upper lower split right now. In the first week on the 6th day. Such an amazing program. Well structured. I showed the trainers at my gym and they were impressed. Nice work jeff. Keep it up buddy!
The editing in the beginning of this vid is amazing. For the OHP I found it very helpful if I do a slight “tip back” with my torso before I press. It just adds a little stretch reflex and I feel helps with rate of force production.
An OHP tip that helped was to learn to do a handstand push up, if you can work towards doing full handstand push ups on the floor that is fantastic but, if you can progress to doing them on dip bars that allow for your head to go lower you will see some great benefits as it forces you to utilize stabilizers a lot more
Weak Boi here, Brian Alsruhe actually made a video about the OHP earlier this week. I believe he said one of the most common mistakes is letting the bar sit too far back into their palm. This will take away from the bone structure in arm being able to help you support the weight. He also recommended for some people to try is to lift their chin up out of the way of the bar (but don't keep looking at the bar once it's moved passed your head), instead of moving their head back. As far as what people can try to visualize during the movement, imagine that you are caught between two immovable objects. I have not seen your video on the OHP yet, but I'll check it out once I finish this video :). Regardless of whether or not you do any of these things, I would highly recommend his video. I've been subbed to you for a few months now and I recently subbed to him, and have been really enjoying the content from both of you.
What helped me in OHP were skull-crushers & flexing my wrists forward a little once the bar got over my head. That little wrist flex helps my triceps really engage...
What helped me was making jumps in weight sooner. So, I would jump 2.5% at the start of every week. I think you just need to take the leap. Love you, Jeff.
No kidding, but I had a dream last night where I bumped into you at a restaurant or something and shook your hand and told you how much I appreciated your content! Haha.
OHP is actually one of my strongest lifts oddly enough, it's just cuz every person I talk to who strength trains hates this lift LOL! I usually go through blocks or phases where my programming is specifically designed to increase my OHP, so I would replace my benching slots with OHP and other variations. Here’s how it somewhat looks: (1) Pin Press: Set pins to where bar is at eye- nose level. Then you can play around with ROM where later in the program, you will do pin presses at forehead level; this exercise serves as sort of an overload exercise and helps build strength from a dead stop. (2) Pause press: Press the bar to eye-nose level and isometrically hold in that region for 2 sec then continually press overhead. Same concept applies here, play around with ROM as the program progresses so for an example towards the end of the program you are pausing at forehead level; this exercise helps with form and bar path (3) Incline Bench: This exercise is somewhat “specific” depending how high the bench is great as a variation as well. Recommended to do regular flat bench press once a week too! Hopes this help.
a tip I got a while back regarding the ohp that really helped is that once the bar gets above sort of chin level, most people fail to push it up any higher not because of weak front delts but because of "weak"triceps. I started incorporating a strength straining mentality to my triceps (heavy weight low reps) as opposed to the typical 10-12 range people hit when working their triceps. It really helped with increasing my ohp and making me feel much stronger towards the middle and end of the rep.
For OHP, What increased my OHP the most is not doing OHP, I do a variation for a week and progress on it, Then the next week i do another variation , Then when i return to the OHP after a month or two i hit PRs every time guaranteed examples of OHP alternatives that i found to have carryover to the conventional OHP are : 1- seated dumbbell press 2- trap bar OHP 3- push press 4- pin press The secret IMO is to never do one type of shoulder press for too long
I feel like for OHP, ripping the bar up/ minimizing the time you’re performing the actual set has helped me a ton. I find the “rest” position of the ohp more exhausting than on other exercises.
@Jeff Nippard on improving the OHP. The hardest part of the lift is when the elbow comes parallel to the shoulders (when the bar is at about forehead level for for most people) due to leverages being the most difficult at this point. The OHP has a bell type 'strength curve' to it- hardest at the middle and easier at the bottom and the top. Unlike the Squat that is hardest at the bottom gets easier on the way up. So generally we fail the OHP during a set when we can no longer push through the sticking point. The most appropriate way to drive OHP progress might be to use assistance exercises that either; directly target the sticking point; or use assistance exercises to change the 'strength curve' of the OHP. A good way to target the sticking point would be use pin presses set at forehead level. So you can press starting at the sticking point. Also paused presses (2 second pause) at forehead level would allow you to put more emphasis on the sticking point. To train the whole range of motion, but change the strength curve, you could program banded OHP. So 2 bands either end of the barbell attached to the bottom of a rack. This would change the lift so that it gets harder all the way to the top giving it a 'descending strength curve'. This would change the stress and stimulus of the exercise, hopefully encouraging more hypertrophy in the shoulders and triceps. Programming wise you would still do your normal OHP, and have an assistance OHP on another day, changing it every 3-4 weeks (pin press for 4 weeks then change to banded OHP for 4 weeks etc).
They’re stabilizing muscles in the movement, so they’re providing better support for your shoulders probably allowing you to lift heavier more comfortably
Try switching up your stance. Switch to a split stance with one foot ahead and one back. I’ve seen lots of people make this switch and see quick increases in strength👍 yours truly from St. John’s, NL💯
My top OHP is 240lbs. Bands helped. I used mini, monster mini, and light bands. I Frequently switched the exercise variations. My main pressing exercises are about a shoulder width similiar to the OHP width grip: closer grip bench, and weighted dips.
OHP advise that worked for me. One handed dumbbell press. start at a lower weight than you would with two hands due to increased difficulty. Figure out what your 1-5 rep max is. Take you time warming up and getting to your 1-5 rep max. After you have gotten to your weight then pick things up. When you do these don't focus on sets so much but instead just hit failure 20 times. As you do your sets your goal is to fail on your last rep (giving 100% effort). if you complete the desired rep rang then increase or decrease your weight so that you constantly fail one rep short of your desired rep rang. work your way through the 20 failed attempts. failure for me = attempting the press with proper form and not being able to complete the press. Like you say never give up form. I have seen the biggest increase in a standing OHP doing this work out. Again i recommend 1-5 rep max range for biggest strength gains. srry for the odd comment. i can make my own comment for some reason. hopefully you see this Jeff.
I would recommend going inside shoulder width to switch it up. Try going grabbing the bar almost in front of your shoulders, not inside, not outside, almost in front of them. I don't know why this somehow helps me get more weight and no shoulder pain since there is limited shoulder rotation.
OHP is my strongest lift. Try a narrower grip. My grip is narrow than yours and I'm over 6ft. Try focus more on thoracic extension, seems like you are getting most of your extension from your lower back. At the bottom position the bar is too far in front of you, it's sitting about 2 inches too far in front. Extending your thoracic spine should help with this. The bar should be on top of your clavicles in the bottom position, not in front. Since I don't have a video go look at alphadestinys bottom position, almost touching the adams apple.
Starting with OHP as the first exercise helped me alot. Starting with high volume, as im adding weight i switch to high intensity. 1-2 reps on last set (RPE 9-10). I had a really fast growth in OHP. But that might have something to do with me only been doing OHP for like 5-6 months only or maybe good genetics.
Tips with the OHPress: I keep my grip narrower, putting the webbing between index and thumb at the very edge of the knurling and take a "bulldog" grip or let my elbows flare out to have a slightly slanted grip, then tuck my elbows back in. I also focus on getting my elbows under or in front of the bar like I relaxed from catching a clean. I used to keep a more bench width grip to make sure the bar would come down to my collar bones, and though the narrower grip will not typically let you touch your chest, you're still well below your chin. I find this starting position helps with keeping the bar path more vertical and getting the front and side delts involved. If possible, power clean the weight up to the chest for the first rep really helps to engage the core for a more stable press. And if you do hit that wall a rep or two early, you can do a slight push press to finish the set and adjust the weight on the next set, though usually this happens on the last set and lets me just get the volume in. This is how I got mine from a 115# to 135# for 3 sets of 5.
@@DivineAtheistWannabe but what if you have a legitimate steroid deficiency? My friend had an iron deficiency one time and had to take iron tablets. Luckily he didn't turn into metal like a robot, he's ok now. Steroid deficiency = should take steroids
You look physically much stronger this year Jeff. Well done mate I was a naysayer way back but you definitely commit well to your workouts. Patience is a virtue with bodybuilding for sure
At 12:51, you became the GOAT🐐🙌🏾. Not many lifters at all ik give the Pushups any credence at all. I believe they're missing out on a bunch of chest development with maximum rep Pushups. The thing is, most people I have this argument with both have smaller chests and weaker benches than me like every time😂. Keep it up Jeff. 👍🏾👍🏾👍🏾
@OHP: It looks like you could benefit from positioning your elbows 1) closer and 2) further in front of the bar (I'm talking about the bottom position). This would allow you to push the bar up to nose-height (this is where most of us tend to stick) and simply "extend" your arms to push yourself under the bar. The wider your elbows are and the more under/behind the bar in bottom position, the harder it will be to get yourself under the bar. Another thing which instantly came to my mind: in bottom position, think about your Lats and how you feel when you are pulling the bar in a lat-pulldown machine: so eternally rotate / activate the shoulders, contract the lats, pull the bar into your clavicula - then release explosively (elbows close and in front of bar) and push yourself under the bar. It really is a question of speed and technique when it comes to OHP. Sorry if this doesn't help you at all. All the best!
Omg, thank you so much for this video. What I'm about to say might sound dumb, but I've been bench pressing with a grip just outside shoulder width and my upper pecs, front delts and triceps always get really sore, but the sternal head of my pec clearly doesn't as much, this has made me realize my mistake. Thanks again Jeff!
After I used your program to get a 3 plate bench (thank you btw, that was a lifetime goal), I started incorporating top sets for AMRAP at a specific load. This also followed a daily undulating periodization model where I would have a light, medium and heavy day. For OHP I moved to a shoulder width grip and a suicide grip which I found to increase power production by ensuring I have bone structure for the bar to rest on. Additionally, a full grip gives me wrist pain on the descent, so it was a personal choice to make that move. My tips would be to have a traditional press on one day of the week, with a second press variation on another day and to flex your glutes before the press, along with the DUP periodization incorporating 1 AMRAP set for your main work. A forewarning however, my bench slightly decreased (around 5-10 pounds) while gaining strength on OHP. Hope this helps, keep up the science based content!
My personal recommendations for increasing OHP strength as top priority. 1. Completely emphasize vertical pressing before horizontal pressing in all workouts for at least 4 weeks. 2. Include accessory OHP movements after doing the OHP such as... - Partial OHP off of power rack. - Standing Single Arm Dumbbell OHP - OHP partials, after lockout descend to the halfway point and lockout again, do full rep, repeat. 3. Including accomodating resistance to the OHP, in the form of bands or chains with a light to moderate tension. Hope you see this post, and consider my recommedations! Stay strong Jeff!
I was stucked with my OHP as well and a professional powerlifter at my gym told me to do one hand seated shoulder press and floor bench press and, so far it has helped.
For the OHP, my coach advises me to flex my glutes and put one foot forward, one foot backwards, while flexing the knees ( less stress in the lower back )... couldn’t do 1 single rep with 60 kg, now I can bang out 8
My favorite tip on OHP is from Brian Alsruhe... who said to hold your breath during the press and only refill from air when the weight is over your head. Started hitting PRs like crazy with that.
For OHP, I did alot more DB work for range of motion so my delts were ready for whatever. My Heavier inclines (below 5 reps at any incline) helped sooo much with my OHP. And vice versa! My heavy seated OHP helped my overall flat bench once I added it to my training. Only been powerlifting 2 years so takw what you can from this. Love from chicago!
For OHP after un-racking the bar tighten your lats and arms down to block a blow from an enemy. Then tighten your quads, glutes and brace abs. Thrust hips forward the bar will come down and come off your chest/clavicle. Use this to queue the press up. This thrust forward from the hips and the bounce puts your head out of the way and stops rear leaning/lower back curve enabling a tighter stronger press. Then press weight pushing your head through the window as you did in this video. Credit to Alan Thrall who I learned this method through and got me pressing better than ever and a byproduct is more middle delt involvement (as I felt anyway). Hope this helps thanks for the content.
For OHP, I found doing heavy negatives helped me get my max up. Doing my regular reps and sets then doing like 3-4 negative reps @ max+5-10lbs helped me get my max up
One really good tip for OHP is, try to squeeze the bar as hard as you can, i know it sounds stupid because it js pushing exercise and not pulling, but it really works, try it :)
I'm 6'3 Mr. Nippard and a huge advantage I discovered was taking a wide stance to help create more stabilization. While squeezing the glutes and tightening the lower core.
Joe from Szat Strength and Brian Alsruhe have good OHP tips. Your form is on point Jeff, but it's very strict. Joe begins his press with a slight dip of the bar and thoracic extension to get his head out of the way
I had the same problem with OHP hitting the wall etc. I feel prioritising it in my first session of the week and getting strong in different rep ranges helped me significantly! Hope this helps Jeff keep the outstanding content coming 💪🏻😃👏🏼👏🏼👏🏼
Perhaps adding some lateral views whilst doing OHP. Lateral camera views might help in deciding if there were any discrepancies due to standing angle position and posture.The initial start-1/3 of the press is the most difficult, so probably additional conditioning of traps and medially located back muscles used in close-grip overhead back exercises would assist and stabilize. Trapezius i think would be the more under looked important accessory, as well as the rotator cuff muscles. We could probably better examine this by using an overhead press machine. OHP machine makes it crazy easy to load a ton of weight as we've taken away a huge strain from needing to use our accessory muscles to stabilize the movement and most machines have a slight recline to ease off shoulder joint strain. Not to get nit picky and I know people need to see muscles in an exercise video, but perhaps toss a sweat shirt on to maintain optimal temp and circulation.
JEFF! TL:DR; rack the bar higher up your body so it rests ~on your collar bone and not on your wrists. When you un-rack the weight, the bar is below the height of your clavicle, so not only do you need to move the weight a greater distance to achieve lock-out (and therefore do more work against gravity), the bar is also further from your center of gravity (so you're creating a lever which you do end up correcting by the time the bar is in line with your jaw) but you're also fatiguing fast from the moment of un-rack since you're actively resisting the weight using brute force rather than using your skeletal structure. Look to top Olympic Weightlifters (like Dmitry Klokov or Dmitry Berestov) for pressing technique if you're after absolute weight (which could translate to greater hypertrophy due to higher load). Check out the description in this clip from Klokov for set-up: instagram.com/p/BzCFks_F23L/ and see these for inspiration: ruclips.net/video/eZ94vZkVhqA/видео.html instagram.com/p/B1WJxDRFR7V/
I have been running the upper/lower program but on a 5 days/week basis (basically one week 2up 3low and the next 3up 2low) with great results keeping my calories right about maintenace level. Some vascularity starting to show. Cannot wait for the next one to come out!!
Jeff. Squeeze the legs throughout the ohp. Keep the tension tight. This doesnt incorporate the legs but gives you more stability. Jeff cavaliere talks about this and it has helped me a lot with my OHP
Your bar path is mint for OHP. There are a few queues I took from other lifts that have helped me with mine, mainly: 1. From deadlifts/squats, the "grip the floor with your toes and turn your heels in" queue. Follow that up with a deep brace and it allows me to stabilize the load a bit better. 2. Taken from bench is the "rip the bar in half" queue. If anything else i'd have to say, oddly, focusing on the proprioception of my front delts in the lift. To me, when they kick in it feels the same as when you're pulling a heavy deadlift and you lock it out with your glutes. I found that sets of like, 3x15-20 on super light front lateral raises really helped to identify that feeling
OHP feedback: Low rep work or bust. I only do triples (unless I'm cutting). Using the old Hepburn Method. Pick a weight you can do for a triple. Then try to do eight sets of that. Once you can do eight sets of triples with that weight, add five pounds to the bar and then do eight sets of doubles. Consider this your deload. Now your goal is to get back to doing eight sets of triples with this new heavier weight. Once you get to eight sets of triples, you guessed it, add five pounds and move to eight sets of doubles. I do an upper/lower split like you, but less frequent, so two upper days a week and two lower days a week. I do OHP on both my upper days, BUT I specifically do it FIRST on one upper day and then SECOND on my second upper day. Hope this helps, Jeff. Big fan of your work! - Stefan
Thank you so much for what you do and your videos, I bet they take a long time and efford to make so thank you again!! Love the content and keep it up, it's really good!
For OHP I would just say that has helped a ton is variations for example pin press,Z-press etc are the best for loading on the shoulders and it does have a great carryover to the traditional OHP. Hope this helps man! 😁
For the OHP, what's helped me out a lot is having strong shoulders. Hope this helps
Bruh
😂😂
@@sonjaxxx8139 response bob
@@elyazidasri2968 😂😂😂
Bruh
I think kiwis help a lot with OHP tbh. Increased my 1rm by 4573%
Not bad
Hello Mr@@caydensertorifitness-onlin6808,
I'm new into lifting.
I wanted to ask, what does bench pressing 225 means?
Does it mean 112.5 on either side of the bar or weight on either side of the bar+weight of the bar?
@@polymindgames thanks
@@realSrvBhtngr Any given weight by using a barbell always starts with the barbell itself which is 45 pounds, so just subtract 45 pounds from a lift and then you know how much you need to add. For 225 bench that would be 180 pounds in total to the bar, and 90 pounds on each side.
Sourav Bhatnagar
The bar is 45lbs
1 plate is 45lbs
Benching 1 plate means 1 plate on both sides + the bar so benching 1 plate is 135
Benching 2 plates is 225
3 plates is 315
4 plates is 405
Etc.
Someone like Jeff asking his followers for lifting tips just showcases someone with true humility. Thanks man. You’re followers appreciate you.
This cool and all but can we get a bro jeff bcca supplement science explained review
B - big
C - chest
A - awesomely
A - anabolic
Bro science 101
BCAA = useless AF. Waste of money. Throw it in the trash bin!
@@joshuamichael4312 thats the joke
Just eat as much BCAA as you can put in your stomach, no need to overcomplicate it. I'm sure Bro Jeff will aprove it.
@@rasmustikka1505 loll oh, I thought he was being for real
Non-silly shoulder tip: I found doing lateral raises with a weight double to what I can get parallel to the floor, helped a lot. So if you can do 25lbs, grab the 50's first. Lift them as far away from your body as you can, then resist them on the way back down, to failure. Then once failure is achieved, grab the 25's and do your normal set. The bottom range of the shoulders are much stronger than the top end, and training them like this made the lateral head of my delt, explode in size. It translates to the OHP because it helps with power at the bottom of the lift, and helped get me through my sticking point in the middle. Just note, 3 sets of this going up by 5 lbs each set, will cause a burn that no one should enjoy, it's great.
Jeff Nippard is hands down the best in explaining fitness. Kudos bro. 💯💪
Mike G he’s good but not as good as athlean x
@@dipzz939 depends what r u searching for .
There is also Jeremy Ethiers, Jeff Caviller, and Scott Herman.
Agreed 👌🏻
@@dipzz939lol that's hilarious.
okay rashaun we see u with the cinematography!!
Try doing a cycle of just push press than switch back to OHP or do incline bench as an accessory to your OHP. Also think about doing heavy bench days on a different day than your heavy OHP.
Push press helped me a lot as well!
Push press is great for ohp, you can really fatigue the muscles on the decline
I felt the weakest part of my OHP was my lack of shoulder stability. So I decided to put more focus on the muscles that stabilize the shoulder joint (internal and external cable rotations, lower lats, and the long head of my triceps). Once I did this, not only did I see my OHP go up, but I also have so much more control during the movement. Hope this helps.
Makes sense, good stuff 👌🏻💪🏻
How do u target lower lats and long head of triceps
Check out Brian Alsruhe videos for OHP tips. Great advice in all his videos.
Btw do a video with him training you
@@jetjames420that's disgusting. I don't think anyone wants to see him being trained. Running a train on someone is a bit much for RUclips
Thanks 😁
@@shaunlastname391 the porn addiction is real with this one 😥
Highland Haggis I was thinking of him already from watching the intro
I find this problem in a lot of my clients. I found that I was hitting new PR’s constantly after I started pyramid sets. I would first work my way up (always with 1 or 2 reps left in the tank) in about 4 to 5 sets till I hit my ORM for that session , then I would work my way down again the same way. I found that this way I was getting enough variation in weights and reps that it boosted my hypertrophic capability and help me grow WAY stronger. Furthermore, I would suggest that you strengthen your rotator cuff, I find most lifters don’t have strong enough rotator cuffs and end up pushing from an extremely unstable shoulder (even though most people don’t know that’s the case). If you’re having problems with lockout, try pin presses. If you’re having trouble getting the bar of your shoulders try a wider grip for a little bit to strengthen your shoulder.
If anyone in the comments is having trouble with their press, tell me the problem and I’ll give you some advice.
Hey jeff, we have started our own RUclips channel inspired by you! We can thank you for the knowledge we've gotten to build our physiques in the past and in the future. Keep it up!
Today was Day 3 (Lower #2) of your Upper-Lower split program. I've been doing low volume strength training for quite a while and I'm really digging dropping the weight some and up-ing the volume. I look 20 lbs heavier just from the pump!
Running the upper lower split right now. In the first week on the 6th day. Such an amazing program. Well structured. I showed the trainers at my gym and they were impressed. Nice work jeff. Keep it up buddy!
Will we ever see Jeff "the Architect" Nippard go All In himself? Summer is over bro, it's time to bloat til you gloat.
The architect
I'm dead
Didn't get the architect part :(
@@nikoskont7313 architect of the body
Michael Cole, is that you?
😂😂😂
Jeff you gotta drop your workout playlist the song in the intro got me hyped!
that intro...was lit! and that dope music is called " HDBeenDope - BYRD "
The editing in the beginning of this vid is amazing. For the OHP I found it very helpful if I do a slight “tip back” with my torso before I press. It just adds a little stretch reflex and I feel helps with rate of force production.
An OHP tip that helped was to learn to do a handstand push up, if you can work towards doing full handstand push ups on the floor that is fantastic but, if you can progress to doing them on dip bars that allow for your head to go lower you will see some great benefits as it forces you to utilize stabilizers a lot more
I can do them on the wall easily but not the floor bc of balance :/
Weak Boi here, Brian Alsruhe actually made a video about the OHP earlier this week. I believe he said one of the most common mistakes is letting the bar sit too far back into their palm. This will take away from the bone structure in arm being able to help you support the weight. He also recommended for some people to try is to lift their chin up out of the way of the bar (but don't keep looking at the bar once it's moved passed your head), instead of moving their head back. As far as what people can try to visualize during the movement, imagine that you are caught between two immovable objects. I have not seen your video on the OHP yet, but I'll check it out once I finish this video :). Regardless of whether or not you do any of these things, I would highly recommend his video. I've been subbed to you for a few months now and I recently subbed to him, and have been really enjoying the content from both of you.
Can we see what my upper body day looks like but with bro jeff
Biceps, chest, biceps, chest, biceps, chest.
All workout days are upper body with BroJeff...
Lol yeeeeees
What helped me in OHP were skull-crushers & flexing my wrists forward a little once the bar got over my head. That little wrist flex helps my triceps really engage...
Good tip bro, thanks 👍
How to excel at the OHP:
Become Matt Ogus.
That new intro is fire
Bench press heavy top sets 2x2
OHP 4x4
wide pullup 5x6
close grip bench 3x11
pendlay row 3x10
pushups 2x AMRAP
band pull aparts 2x30
concentration curls 3x10
neck curls 3x20
neck extensions 3x10
What helped me was making jumps in weight sooner. So, I would jump 2.5% at the start of every week. I think you just need to take the leap. Love you, Jeff.
No kidding, but I had a dream last night where I bumped into you at a restaurant or something and shook your hand and told you how much I appreciated your content! Haha.
😂👌🏻
Your first gay dream? Nice.
Bro Kinglet LMAO
Yeah, telling someone you appreciate their work is hideously homosexual. Sounds like your firm in your masculinity, lol.
OHP is actually one of my strongest lifts oddly enough, it's just cuz every person I talk to who strength trains hates this lift LOL!
I usually go through blocks or phases where my programming is specifically designed to increase my OHP, so I would replace my benching slots with OHP and other variations. Here’s how it somewhat looks:
(1) Pin Press: Set pins to where bar is at eye- nose level. Then you can play around with ROM where later in the program, you will do pin presses at forehead level; this exercise serves as sort of an overload exercise and helps build strength from a dead stop.
(2) Pause press: Press the bar to eye-nose level and isometrically hold in that region for 2 sec then continually press overhead. Same concept applies here, play around with ROM as the program progresses so for an example towards the end of the program you are pausing at forehead level; this exercise helps with form and bar path
(3) Incline Bench: This exercise is somewhat “specific” depending how high the bench is great as a variation as well. Recommended to do regular flat bench press once a week too!
Hopes this help.
Adding variation ,like banded OHP and push press helped me a lot.
Been waiting for this forever!!!!
For OHP focusing on push press one workout per week helped me progress a little more quickly
Nice 💪🏻
a tip I got a while back regarding the ohp that really helped is that once the bar gets above sort of chin level, most people fail to push it up any higher not because of weak front delts but because of "weak"triceps. I started incorporating a strength straining mentality to my triceps (heavy weight low reps) as opposed to the typical 10-12 range people hit when working their triceps. It really helped with increasing my ohp and making me feel much stronger towards the middle and end of the rep.
For OHP, What increased my OHP the most is not doing OHP, I do a variation for a week and progress on it, Then the next week i do another variation , Then when i return to the OHP after a month or two i hit PRs every time guaranteed
examples of OHP alternatives that i found to have carryover to the conventional OHP are : 1- seated dumbbell press 2- trap bar OHP 3- push press 4- pin press
The secret IMO is to never do one type of shoulder press for too long
The production value of your videos is awesome. So professional. Respect.
Jeff vlogs are the best vlogs
I feel like for OHP, ripping the bar up/ minimizing the time you’re performing the actual set has helped me a ton.
I find the “rest” position of the ohp more exhausting than on other exercises.
OHP, push press 1RM or more and do a 3-4 second negative.
@Jeff Nippard on improving the OHP. The hardest part of the lift is when the elbow comes parallel to the shoulders (when the bar is at about forehead level for for most people) due to leverages being the most difficult at this point. The OHP has a bell type 'strength curve' to it- hardest at the middle and easier at the bottom and the top. Unlike the Squat that is hardest at the bottom gets easier on the way up. So generally we fail the OHP during a set when we can no longer push through the sticking point. The most appropriate way to drive OHP progress might be to use assistance exercises that either; directly target the sticking point; or use assistance exercises to change the 'strength curve' of the OHP. A good way to target the sticking point would be use pin presses set at forehead level. So you can press starting at the sticking point. Also paused presses (2 second pause) at forehead level would allow you to put more emphasis on the sticking point. To train the whole range of motion, but change the strength curve, you could program banded OHP. So 2 bands either end of the barbell attached to the bottom of a rack. This would change the lift so that it gets harder all the way to the top giving it a 'descending strength curve'. This would change the stress and stimulus of the exercise, hopefully encouraging more hypertrophy in the shoulders and triceps. Programming wise you would still do your normal OHP, and have an assistance OHP on another day, changing it every 3-4 weeks (pin press for 4 weeks then change to banded OHP for 4 weeks etc).
I know someone else already said it but Brian Alsruhe had a great OHP video.
I loved watching the editing in your videos get steadily better over the years, well done 👍🏻
That intro is bangin my guy
Every vlog the intro montage gets cooler and cooler!
My ohp started to feel stronger when I trained traps/upper back more. Weird and maybe not helpful. But it helped me sms
They’re stabilizing muscles in the movement, so they’re providing better support for your shoulders probably allowing you to lift heavier more comfortably
That was probably your weak point before you strengthened them.
I love that you are uploading more regularly! Keep them coming Jeff!
Try switching up your stance. Switch to a split stance with one foot ahead and one back. I’ve seen lots of people make this switch and see quick increases in strength👍 yours truly from St. John’s, NL💯
My top OHP is 240lbs. Bands helped. I used mini, monster mini, and light bands. I Frequently switched the exercise variations.
My main pressing exercises are about a shoulder width similiar to the OHP width grip: closer grip bench, and weighted dips.
Jeff, you seen the Westside Barbell documentary? It would be cool to see a science review based on the training principless talked about in that movie
OHP advise that worked for me. One handed dumbbell press. start at a lower weight than you would with two hands due to increased difficulty. Figure out what your 1-5 rep max is. Take you time warming up and getting to your 1-5 rep max. After you have gotten to your weight then pick things up. When you do these don't focus on sets so much but instead just hit failure 20 times. As you do your sets your goal is to fail on your last rep (giving 100% effort). if you complete the desired rep rang then increase or decrease your weight so that you constantly fail one rep short of your desired rep rang. work your way through the 20 failed attempts. failure for me = attempting the press with proper form and not being able to complete the press. Like you say never give up form. I have seen the biggest increase in a standing OHP doing this work out. Again i recommend 1-5 rep max range for biggest strength gains. srry for the odd comment. i can make my own comment for some reason. hopefully you see this Jeff.
I would recommend going inside shoulder width to switch it up. Try going grabbing the bar almost in front of your shoulders, not inside, not outside, almost in front of them. I don't know why this somehow helps me get more weight and no shoulder pain since there is limited shoulder rotation.
Got this from Alex btw when I got shoulder pain.
Epic, also, boy I've been here since 15 seconds ago.
OHP is my strongest lift. Try a narrower grip. My grip is narrow than yours and I'm over 6ft. Try focus more on thoracic extension, seems like you are getting most of your extension from your lower back. At the bottom position the bar is too far in front of you, it's sitting about 2 inches too far in front. Extending your thoracic spine should help with this. The bar should be on top of your clavicles in the bottom position, not in front. Since I don't have a video go look at alphadestinys bottom position, almost touching the adams apple.
0:13 holy transitions batman!
Loved loved loved this vid! Program breakdown, what you’re doing and alternatives, your take on the effects, and what’s to come...awesome :)
Starting with OHP as the first exercise helped me alot. Starting with high volume, as im adding weight i switch to high intensity. 1-2 reps on last set (RPE 9-10). I had a really fast growth in OHP. But that might have something to do with me only been doing OHP for like 5-6 months only or maybe good genetics.
Tips with the OHPress: I keep my grip narrower, putting the webbing between index and thumb at the very edge of the knurling and take a "bulldog" grip or let my elbows flare out to have a slightly slanted grip, then tuck my elbows back in. I also focus on getting my elbows under or in front of the bar like I relaxed from catching a clean. I used to keep a more bench width grip to make sure the bar would come down to my collar bones, and though the narrower grip will not typically let you touch your chest, you're still well below your chin. I find this starting position helps with keeping the bar path more vertical and getting the front and side delts involved. If possible, power clean the weight up to the chest for the first rep really helps to engage the core for a more stable press. And if you do hit that wall a rep or two early, you can do a slight push press to finish the set and adjust the weight on the next set, though usually this happens on the last set and lets me just get the volume in. This is how I got mine from a 115# to 135# for 3 sets of 5.
Try doing DBol, I heard that can REALLY help your OHP 😂
Sound advice
@Max A Million Stop cheating. Only losers use steroids. You can achieve anything as a natural if you work hard enough. Just believe in yourself.
@@DivineAtheistWannabe but what if you have a legitimate steroid deficiency? My friend had an iron deficiency one time and had to take iron tablets. Luckily he didn't turn into metal like a robot, he's ok now. Steroid deficiency = should take steroids
I hope everyone realized this is a joke
@Harry_LegThigh * he's just annoyed because he's seeing no gains even after all the "protein" he's sucking out guys
You look physically much stronger this year Jeff. Well done mate I was a naysayer way back but you definitely commit well to your workouts. Patience is a virtue with bodybuilding for sure
Intro track: HDBeenDope - Byrd
At 12:51, you became the GOAT🐐🙌🏾. Not many lifters at all ik give the Pushups any credence at all. I believe they're missing out on a bunch of chest development with maximum rep Pushups. The thing is, most people I have this argument with both have smaller chests and weaker benches than me like every time😂. Keep it up Jeff. 👍🏾👍🏾👍🏾
What’s the song in the beginning?
Edit: HDBeenDope - Byrd
Thanks👌🏻
@OHP: It looks like you could benefit from positioning your elbows 1) closer and 2) further in front of the bar (I'm talking about the bottom position). This would allow you to push the bar up to nose-height (this is where most of us tend to stick) and simply "extend" your arms to push yourself under the bar. The wider your elbows are and the more under/behind the bar in bottom position, the harder it will be to get yourself under the bar.
Another thing which instantly came to my mind: in bottom position, think about your Lats and how you feel when you are pulling the bar in a lat-pulldown machine: so eternally rotate / activate the shoulders, contract the lats, pull the bar into your clavicula - then release explosively (elbows close and in front of bar) and push yourself under the bar. It really is a question of speed and technique when it comes to OHP.
Sorry if this doesn't help you at all. All the best!
Ohp 2x a week. One volume day, and one heavier day. 17 sets per week.
Omg, thank you so much for this video. What I'm about to say might sound dumb, but I've been bench pressing with a grip just outside shoulder width and my upper pecs, front delts and triceps always get really sore, but the sternal head of my pec clearly doesn't as much, this has made me realize my mistake. Thanks again Jeff!
what has the intro song? it's dope
HDBeenDope - BYRD
gotta love a smart ass dude who also openly accepts and asks for advice on how he can get get better himself
Imagine using a head strap to lift a plate at a public gym
If you look like him...okay. If you look like me...no way.
After I used your program to get a 3 plate bench (thank you btw, that was a lifetime goal), I started incorporating top sets for AMRAP at a specific load. This also followed a daily undulating periodization model where I would have a light, medium and heavy day. For OHP I moved to a shoulder width grip and a suicide grip which I found to increase power production by ensuring I have bone structure for the bar to rest on. Additionally, a full grip gives me wrist pain on the descent, so it was a personal choice to make that move. My tips would be to have a traditional press on one day of the week, with a second press variation on another day and to flex your glutes before the press, along with the DUP periodization incorporating 1 AMRAP set for your main work. A forewarning however, my bench slightly decreased (around 5-10 pounds) while gaining strength on OHP. Hope this helps, keep up the science based content!
Jeff, call Alphadestiny to help you with the OHP. I'm sure he can give you some tips.
love those videos man.Peace and love from Greece
My personal recommendations for increasing OHP strength as top priority.
1. Completely emphasize vertical pressing before horizontal pressing in all workouts for at least 4 weeks.
2. Include accessory OHP movements after doing the OHP such as...
- Partial OHP off of power rack.
- Standing Single Arm Dumbbell OHP
- OHP partials, after lockout descend to the halfway point and lockout again, do full rep, repeat.
3. Including accomodating resistance to the OHP, in the form of bands or chains with a light to moderate tension.
Hope you see this post, and consider my recommedations!
Stay strong Jeff!
Just purchased your Upper Lower program and I’m starting it on Monday. All I need are a couple kiwis and I’m ready to go.
working on my overhead mobility and overall mobility helped me alot
I was stucked with my OHP as well and a professional powerlifter at my gym told me to do one hand seated shoulder press and floor bench press and, so far it has helped.
These are my favorite type of videos, great work and insights as always.
For the OHP, my coach advises me to flex my glutes and put one foot forward, one foot backwards, while flexing the knees ( less stress in the lower back )... couldn’t do 1 single rep with 60 kg, now I can bang out 8
My favorite tip on OHP is from Brian Alsruhe... who said to hold your breath during the press and only refill from air when the weight is over your head. Started hitting PRs like crazy with that.
For OHP, I did alot more DB work for range of motion so my delts were ready for whatever. My Heavier inclines (below 5 reps at any incline) helped sooo much with my OHP. And vice versa! My heavy seated OHP helped my overall flat bench once I added it to my training. Only been powerlifting 2 years so takw what you can from this. Love from chicago!
For OHP after un-racking the bar tighten your lats and arms down to block a blow from an enemy. Then tighten your quads, glutes and brace abs.
Thrust hips forward the bar will come down and come off your chest/clavicle. Use this to queue the press up. This thrust forward from the hips and the bounce puts your head out of the way and stops rear leaning/lower back curve enabling a tighter stronger press.
Then press weight pushing your head through the window as you did in this video. Credit to Alan Thrall who I learned this method through and got me pressing better than ever and a byproduct is more middle delt involvement (as I felt anyway).
Hope this helps thanks for the content.
Im finishing up your PPL program today, and im really looking forward to your upper lower program!
Your videos are the best part of my day man!
happy to hear it man
That montage is fire
For OHP, I found doing heavy negatives helped me get my max up. Doing my regular reps and sets then doing like 3-4 negative reps @ max+5-10lbs helped me get my max up
I did this program and it was awesome! Thanks Jeff
One really good tip for OHP is, try to squeeze the bar as hard as you can, i know it sounds stupid because it js pushing exercise and not pulling, but it really works, try it :)
I'm 6'3 Mr. Nippard and a huge advantage I discovered was taking a wide stance to help create more stabilization. While squeezing the glutes and tightening the lower core.
Joe from Szat Strength and Brian Alsruhe have good OHP tips. Your form is on point Jeff, but it's very strict. Joe begins his press with a slight dip of the bar and thoracic extension to get his head out of the way
Jeff's form is too good. I think this is on the money!
That intro. 10/10 would watch again
I personally swapped bench for incline , followed by dumbbell floor press , and ohp on my second upper day and it really helped
I had the same problem with OHP hitting the wall etc. I feel prioritising it in my first session of the week and getting strong in different rep ranges helped me significantly! Hope this helps Jeff keep the outstanding content coming 💪🏻😃👏🏼👏🏼👏🏼
For an increase in strength in OHP, try adding resistance bands or start doing handstand push up
Perhaps adding some lateral views whilst doing OHP. Lateral camera views might help in deciding if there were any discrepancies due to standing angle position and posture.The initial start-1/3 of the press is the most difficult, so probably additional conditioning of traps and medially located back muscles used in close-grip overhead back exercises would assist and stabilize. Trapezius i think would be the more under looked important accessory, as well as the rotator cuff muscles. We could probably better examine this by using an overhead press machine. OHP machine makes it crazy easy to load a ton of weight as we've taken away a huge strain from needing to use our accessory muscles to stabilize the movement and most machines have a slight recline to ease off shoulder joint strain. Not to get nit picky and I know people need to see muscles in an exercise video, but perhaps toss a sweat shirt on to maintain optimal temp and circulation.
JEFF!
TL:DR; rack the bar higher up your body so it rests ~on your collar bone and not on your wrists.
When you un-rack the weight, the bar is below the height of your clavicle, so not only do you need to move the weight a greater distance to achieve lock-out (and therefore do more work against gravity), the bar is also further from your center of gravity (so you're creating a lever which you do end up correcting by the time the bar is in line with your jaw) but you're also fatiguing fast from the moment of un-rack since you're actively resisting the weight using brute force rather than using your skeletal structure.
Look to top Olympic Weightlifters (like Dmitry Klokov or Dmitry Berestov) for pressing technique if you're after absolute weight (which could translate to greater hypertrophy due to higher load).
Check out the description in this clip from Klokov for set-up: instagram.com/p/BzCFks_F23L/
and see these for inspiration: ruclips.net/video/eZ94vZkVhqA/видео.html instagram.com/p/B1WJxDRFR7V/
I have been running the upper/lower program but on a 5 days/week basis (basically one week 2up 3low and the next 3up 2low) with great results keeping my calories right about maintenace level. Some vascularity starting to show. Cannot wait for the next one to come out!!
Jeff. Squeeze the legs throughout the ohp. Keep the tension tight. This doesnt incorporate the legs but gives you more stability. Jeff cavaliere talks about this and it has helped me a lot with my OHP
Your bar path is mint for OHP. There are a few queues I took from other lifts that have helped me with mine, mainly: 1. From deadlifts/squats, the "grip the floor with your toes and turn your heels in" queue. Follow that up with a deep brace and it allows me to stabilize the load a bit better. 2. Taken from bench is the "rip the bar in half" queue. If anything else i'd have to say, oddly, focusing on the proprioception of my front delts in the lift. To me, when they kick in it feels the same as when you're pulling a heavy deadlift and you lock it out with your glutes. I found that sets of like, 3x15-20 on super light front lateral raises really helped to identify that feeling
OHP feedback: Low rep work or bust. I only do triples (unless I'm cutting). Using the old Hepburn Method. Pick a weight you can do for a triple. Then try to do eight sets of that. Once you can do eight sets of triples with that weight, add five pounds to the bar and then do eight sets of doubles. Consider this your deload. Now your goal is to get back to doing eight sets of triples with this new heavier weight. Once you get to eight sets of triples, you guessed it, add five pounds and move to eight sets of doubles. I do an upper/lower split like you, but less frequent, so two upper days a week and two lower days a week. I do OHP on both my upper days, BUT I specifically do it FIRST on one upper day and then SECOND on my second upper day. Hope this helps, Jeff. Big fan of your work! - Stefan
This intro is so damn nice, i watched it 10x
Liked for the dope video edit in the beginning!
Thank you so much for what you do and your videos, I bet they take a long time and efford to make so thank you again!! Love the content and keep it up, it's really good!
Amazing video Jeff well done 😊😊❤️❤️
For OHP I would just say that has helped a ton is variations for example pin press,Z-press etc are the best for loading on the shoulders and it does have a great carryover to the traditional OHP.
Hope this helps man! 😁