How To Barbell Press | The Starting Strength Method
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- Опубликовано: 23 янв 2023
- Starting Strength Coach Ray Gillenwater breaks down the technique for the press, one of the main lifts in the Starting Strength program.
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I've watched this multiple times and will do again and again, superb tutorial.
Still in my NLP, Ive watched several videos on the press…this one is by far the best and most straightforward. Picked up things that I haven’t really understood in the other videos. Thanks Ray!
This is a lot closer to the way it is taught in the seminar - strict first, then with the hips/bounce
My pleasure 🍻
@@DavidSinclair I’d rather just do a push press. It’s safer for lower back and gets the weight off my shoulders less shear on front delts.
@@bryanutility9609 how do you apply "shear" to your front delts?
@@Francesco-cj3oi when the weight gets too heavy the delts can’t easily lift the weight from zero. There’s a pulling dragging grinding sensation. Anyone can feel this when it gets very heavy. Perhaps it’s not shearing exactly but whatever it is, isn’t healthy to the joint. Just half an inch up off the bottom feels less painful and gets the majority of the range of motion. Hence the hip bump or push to get it off the bottom. Please describe the issue more accurately 🙏
Incredible coaching!👏 👏
Thank you, that was an excellent presentation.
Ive watched many, many videos on OHP and tried all the ways but the way it's taught by Starting Strength, particulraly the hip extension (to get out of the bar's way) was the missing element in my OH. No other source ive consulted until now taught it this way. I'm genuinly amazed by the simple brilliance of this technique and it's effect on my OHP. Amazing stuff.
Great video - very informative. Going to start incorporating the overhead press in my training. Thanks!
Great teacher!
Great explanation and coaching. Love the Starting Strength method…and my coach (John) is the bomb!!! 💣💪🏻🔥
Good video this video helps me for my first strongman competition
Been looking for a video that clearly explains the reasoning behind the hip bounce. Thank you!
You're welcome 🍻
Every press tutorial on the SS channel will do that, but better late than never 😅
It’s also possible that I’m a bit daft
@@Julle83 you get a pass for saying something positive on the internet
Very good video thank u
6:45 pressing 200lbs in a year is a crazy milestone. I've been lifting for about 14 months and while I haven't stayed the most consistent I'm still at a 155lb press. I don't think unless I had perfect sleep, training, diet, and I stayed perfectly consistent I would have a 200lb press. I don't see myself doing it for at least another year.
The secret to continuing to drive progress on the Press is to move to 2.5lb jumps- get some 1.25lb plates and continue...
To me an overhead press is a bench press. With that, at one year point, my bench is 205 lbs. Because I bench, I haven't gotten into overhead press since when I am at the racks I am deadlifting at 275 lbs which is quite tiring. In the same way, deadlift is a squat, just opposing starting positions.
It also depends on your size and weight. Don't sweat over it
Awesome video, it was explained so well.
Much appreciated 🍻
Thanks, this was great.
🍻
Thank you both!
🍻
@@xmoogoox please can you make a video on how to bench press with correct body postures explaining the movements.
@@kushalbansal1888 Yes sir, coming soon
He's in balance, new balance!
Great tips.
No mention on the usage of push press . When / how and if acceptable to use.
I’ve had rotator cuff surgery on both shoulders in the past, and sometimes have a twinge the next day after maxing out on the press. At my age, a 200 pound press might not be possible, but I am working on on getting heavier. At 5’10” and 200 lbs, my best press was around 150, a couple of years ago before the surgery on my right shoulder. Thanks for the informative video
You don't need to be pressing 200 over your fucking shoulders, jesus.
It’s the Barbell that is causing your pain due to its unorthodox bar path. Use Dumbbells problem solved and build more stability and balance in your shoulders
Respected coach 🙏🏻
Is this exercise for all three heads of shoulder?
I'll admit a 200LB press seems pretty far away from where I'm at currently, but I'll keep at it. Thanks for the video at the great tips. Go SS Boise!
Pretty far away for 99% of people
@The Secular Atheist people should just aim for a bodyweight OHP. That's strong for anyone.
@@simohayha6031 I am at 80 lbs and would be good with 100, and very impressed if I got to 120. I weigh 165.
Excellent video Ray! I really wish I lived in or close to Boise to train with you! I could use a coach. For reference, I live in central Kentucky, 3ish hours from any SS gym.
Next time you're in town, feel free to stop by the gym
Love it. Clear, concise, and all makes perfect sense. For the target numbers you mention (100lbs press for females and 200lbs for males), what reps/sets is this related to? Thanks, keep up the great work
It's a good goal to hit a single at 200/100 - if you can do that, you're strong
@@xmoogoox Thanks Ray. Appreciate your answer
@@xmoogoox 200 is super strong.
For you fellow lifters who, like me, are a bit tight in the shoulder and in thoracic extension, doing an extra set or two with the empty bar to work on making the bar traveling backwards instead of straight up, and on the really focusing on the final shrug, is very helpful.
How did you know I am training shoulders today!!?????
Do you guys have a starting strength video training or just the RUclips channel videos?
Is the hip movement necessary? I’m having issues with my knees bending when my hips reach forward, and also I’ve had low back pain as well.
Started pressing. It hard as hell. I'm going to get good at this.
So, how many people have you trained that got a 200 press after a year? I've only seen one guy live doing a 200 press.
Very few in a year or less. The average guy will take longer than a year. Everyone would go faster if they'd dial in technique, programming, food, and avoid skipping workouts.
After 1 year I was at 205. I was 5’8” 220 or so. To get from 205 to 226 (where I am now, took another year lol) @marcolapegna3504
lmao im at 190 now and I started going to the gym in september last year, so its entirely possible
@@crasnicul3371 Entirely, pretty easy actually.
Depends where you start out and your individual biomechanics ( taller/long limbs = brutal ROM). An athletic manlet with short limbs can hit 200 in a year no prob. A tall long limbed skinny dude that started at 135lb body weight, nah. Maybe if he's insanely dedicated and has great genetics. But a 200/225 pres is rare irl. Online everyone can lift that apparently, but in a normal comercial gym you barely see it. Maybe 1/100 if that
How do you factor height and weight into the 200 lbs goal? I’m 5’5” 140 lbs
Guys, if you can afford it, hire an SSC in person or online and do it before you start (ideally) so you can have the coaching for your NLP up through into your intermediate stage.
I cannot say enough good things about SS. I tell everyone I know if we talk about gym/health/similar.
It's just a shame that most won't heed the advice!
"He's in balance."
Not just any balance, he's in New Balance.
4:10...like the The three amigos Salute, the only thing missing there Is the..."Juack!" sound😂😁
God Job!
If possible, would you please comment on the breathing for the OHP? I am working on a big breath in (big chest, full lungs) before pressing with no exhalation at lockout. Exhalation is at the return position - is this in line with your practice? EPO
Correct, yep.
I've had more success breathing at the top with my arms fully extended over my head. The reason for that is because when I'm at starting position, the weight compresses my chest and I'm not able to fill my lungs with as much air as I otherwise could.
@@glumberty1 make sure the bar is floating over your chest in the bottom position
I love the press as a movement. My big problem is that I always get brutal tension headaches the next day. I don’t know what I am doing wrong tbh.
I had some issues with the press in the past. In my case it was supertight neck muscles with tension headaches following. It was because of incorrect bar path. If the bar is not moving in a perfect straight line, but instead slightly forward, the neck muscles have to compensate and get overused quickly.
@@lb3598 You might be on to something here. I recorded myself doing presses and I noticed that my head was really going out of the way of the bar and my bar path was - although only very slightly - leaning a bit forward. Also I am currently working on keeping my shoulders packed while doing presses, whereas I used to really engage my neck and pull my shoulders up when finishing the lift. I will definitely try to keep a more straight bar path. Thank you!
Would love to see a video on the final press position. For example, in what position is the back? I'm 56 and have tight shoulders and to put the bar behind my head in correct position makes me feel my back is over arched. If I keep my back tight, the bar is out in front of me.
What's most important is the bar relative to the shoulders, the head is in neutral anatomical position. Bar should be stacked upon the shoulder joint, upon the hip joint which alignes with the mid foot. Shrugging the bar in top position is is necessary for the whole alignment. For some people hyper extention of thoracal might be a confusion of the shrugged lockout position.
Some older/injured people might have calcified bones that makes full alignment impossible. Try hanging from a bar and see if you can get in position simulating the lockout in the press. If you can't maybe you get some feed back from tight musculature that you can loosen up to get you into position. Continue to try the excercise with full focus on the lockout, it will loosen up.
The final locked out position should have your shoulders in-line with your ears - this should ensure your back is also aligned correctly.
Bar is ALWAYS over the mid foot, have someone look at you and coach you on that or record a bunch of videos of yourself and watch them.
Or you can simply put the empty barbell overhead and move it forward and backwards until your realize when it's over the mid-foot
Feel free to post a from check video on the forum
How many inches between index should it be?
I love to barbell press that 2.0 hip press is going to be something I have to get used to. My arthritis doesn't like that hip movement right now lol. Currently at 115 a few times, 85 pounds to go! I'm going to leave this here for reference :D
Yo great vid, however my lower back is sore especially on my higher reps and weights. How can I stop this happening
By doing seated barbell press instead.
What is your opinion on trap bar deadlifts, as opposed to the straight bar version?????
They have a video on this, you should watch it
@@robertlevy4613 i suspect he knows and is fishing for a troll thread
@@robertlevy4613 Thanks...I just found and watched it.
I need to stay with one approach, aka this one. I've seen a lot of other tutorials where the hip bounce is a no no. But utilizing the method here was loads better for me.
it seems logical to me. a little bit of hip drive moves the head out of the way. There is way too much dogmatic opinion on what is appropriate over complete nonsense in weightlifting. Influencers need to create material out of something I suppose.
@willnotwill7167 I agree. As a beginner I made it a point of finding a method that is, to me, logical, makes sense, and simple. That being said I enjoy watching any videos/tutorials. But I'd want to tear my hair out if I was jumping from one thing to the other.
I really need to get the hip movement down. All my press movements end up strict presses. Something to practice for sure.
I’m 190lbs and stuck at 70lb press. I’m on my 4th attempt at 75. Last workout I did 70x5 and some front and lateral raises after. I still can’t do 75 for more than one set of 5.. I’m gaining weight and other lifts are going up
Hi. I'm about 150 pounds and my press is at 125 pounds for 5 reps.
One approach I learnt from a Starting Strength coach is to always ensure you keep the frequency and volume but always try to increase the intensity.
One approach is if u can only do 3-4 reps at 75 lbs, just make sure you do as many sets as possible to get to 15 total reps in that session. Next session you might try to get 4-5 reps for every set at 75 lbs.
Key is always get your 15 total reps. Try not to take off weight unless it's your technique that's the problem.
I don't know what really is the problem. It may be various things. But one thing u can do is never cut your total volume short and always train the press 3 times every 2 weeks as prescribed in the Starting Strength programme.
You may want to cut all that accessory work you're doing and see if you improve.
Even if you only could make triples and doubles at 80 pounds, try and get your 15 total reps and try to increase reps for each set, then up the weight.
So if it's 80 lbs 3, 3, 3, 2, 2, 1 next session try to get at least 4 reps in your first 2-3 sets.
This is just my advice. I'm still a novice like you. I've been running starting strength NLP for 5 months .
Just because you're not pressing 200lb doesn't mean you're not gleaning benefit from strength training. Keep doing what you're doing.
A lot depends on how tall you are/your limbs are = increased ROM. I'm 6'3 with long arms, so I have to push the weight up high. I've been stuck at 90kg for 3 months now, I hope I can finally hit 100kg/220lbs but I'm not sure tbh. Might be were I strike out
My current 1RM is140lbs. 200lbs is more than my bodyweight that supposedly would put it between advanced and elite tier for my length and body weight, let alone for people below 6'2 with ectomorph builds. I think 130-140 lbs is a respectable figure for average lifters. Maybe 160 when you get more serious.
What is the reason for the shrug at the end of the movement
The elevation of the scapula by the traps involves more muscle mass and stabilizes the arms and therefore the barbell overhead
@@Francesco-cj3oi Except it completely destabilises the shoulder girdle. Pretty idiotic really.
Show a video with 250lbs or so and 5x.
Im on 264lbs and its hard to do 5x and go up 2,5lbs every session. I can only do 5x1 or 3x2. 1x5 is to hard or i cant go up in months
4day texas split from andy barker here
5"10" 260lbs 38y
I seem to lack the elbow (?) flexibility to properly rack the bar on my upper chest. Any ways to work on that?
There is not really special flexibility involve with this natural movement. If you are actually having problem with setting your elbows in position and it is not caused by a grip that is either too wide or too narrow to begin with, you need to stretch your arms / elbows a little before starting. I have learned on personal experience that doing 2 sets of Lat pulls before I start my daily routing does wonder to stretch both your shoulder as wells as the elbows. Just remember to use around 50-60% of your Lat pull max, no more than that, as it is just for the stretch / blood flow and really pull to max.
@@alemarba I can rack it better with a wide grip, but then that is less ideal for the actual pressing movement. I only have access to a limited family gym where there is no weightlifting platform and the barbell is used for bench pressing.
I have seen a video of Klokov teaching some racking stretches, but have trouble understanding his Russian accent 😁
Don't rack the bar on your upper chest! It will be floating above your chest.
@@xmoogoox That's what I do now with light weights. Is it not racked on the chest when lifting heavy? I assume that's what "racking" means.
@@khmak9387 correct, the bar should always be floating above your chest for the Press, even when it's heavy.
gomad 1 year straight for 200lb press, got it.
Pressed 150 today, omw to 200
So the press with heeled shoe or flat shoe?
Everything should be done with flat shoe.
Everything should be done with weightlifting shoes
Everything should be done in sandals
@@CankleCankle weightlifting sandals
im very mobile and have a big chest is it ok if i tip the chest?
What do you mean by tip?
@@xmoogoox slightly touch it and bounce a bit.
@@Cairn_August ideally the bar will not come into contact with your chest. If it does, be careful not to turn it into a push press.
Why shrug?
I just dont understand the form on some of the SS lifts. For example, if OHP is a "natural movement", why would you change the form by shrugging at the top? When else in any motion in life do you shrug when lifting something overhead?
They do it on overhead press to make impingement pretty much impossible. But I agree, to me it doesn't feel natural either.
Exactly lol. If it is natural to shrug at the top of the overhead press, we should also be doing a doing the equivalent during bench press (serratus punch).
And I would have thought shrugging would reduce stability in the shoulders.
Do search for Bob Simpson Knoxville Tennessee power rack "I drove 690 almost to arms length" and used up to 800 pounds (claims---not my story). Full range 551 claimed.
We all know the 3 Amigos finishing move 4:35
⚔️
I prefer seated behind neck presses instead. Built up my bench press more than the standing press.
Standing press is an excellent exercise. Unfortunately the barbell put your shoulders is a unorthodox position..Dumbbells are far Superior than a Barbell for Standing Overhead Press
currently at 125 pounds......75 more to go
Was the homie pressing 225 for 5?
Hmmm 200 pound press. I didn't realize I sucked that much. I think I can do 1 rep of 195.
200 pound press man, fuck.
You can do it. Don't miss training. Press 2-3x per week once you finish LP.
Cultivate mass, bruh
For a set of 10
I noticed that you forgot to make sure that his toes were in front of his heels. That needs to always be checked for in every movement.
Uhhh….aren’t your toes always in front of your heels?
@@robertlevy4613 doesn't hurt to check, kekw
Ha!
great video, but I would not be wearing cushy spongey shoes
The less time you have trained it may take longer. Tendons and muscles have to get stronger..
What should the lifting goal of a healthy 65 years old man who has never strength trained before? I'm 6' 2" and my weight is 255 lbs.
Lifting weights
@@vuavu Let me restate my question. In the context of the shoulder press how much should a man, with the parameters I have stated, set as a goal to be able to lift?
@@thefox1703 work up to pressing the bar, then add 5# at a time until it gets too heavy for solid technique. Then go home and two days later press just under that weight for 5 sets of 3 repetitions. Then add 5# the next time and do the same
@@vuavu You still have not answered my question. In the video the trainer stated a man should be able to press 200 lbs.. This statement was made without qualification. This maybe a reasonable target for someone in their teens or early twenties. I want to know what would be a reasonable lift for a master athlete?
@@thefox1703 I was very proud of myself when I finally worked up to 135# after a couple months and I'm 31yo and started training 6 months ago, and up to pressing 170# for sets now. I don't know what strength standards are for your age group but I think eventually pressing your body weight is a solid ultimate goal to set. Unfortunately I'm very far away from that. I'm no expert though so take my advice with salt sir
Press 2.0 is nonsense. You can get a straight enough bar path by just moving the head back and pressing close to your face, without having to do a circus number of momentum in the bottom. If all that mattered were the absolute load, I would just push press or jerk the weight. Strict press is where it's at and always have been.
Agree. Why not just push press.
Guys I'm 1m93 for 72kg (158lbs), I'm pretty thin and I really have a hard time integrating that I have to eat more. I don't really know anything about nutrition but I know that I need to eat more. If anyone can give me a video or a website to help me understand how it works. I especially have trouble with meals, a site or video with "meals plans" would be really good. I've watched too many videos that talk about bulking with all different meals. I tried for several weeks to make the same breakfast:
100-60g of oats
300 ml milk
30g peanut butter
1 banana
I feel like crap after drinking it lol...
Need help
You certainly need to add muscle / protein to your frame. A very simple hack I use on my train days, is taking 2 shakes of whey isolate on training day. Take 1 at least 2 hours before training and 1 immediately after training is finished. Just keep it low carb, that means get flavorless isolate solution (like 25 grams of protein) and half the measure to prepare 16 onces of Gatorate powder for some taste and carbs.
Here in an example of my training day meal plan. I start my morning with 2 eggs + 1/4 coup egg white mixed together with cayenne pepper and green sauce. Then add one slice of bread and some peanut butter or mermelade. Then have a normal lunch around 12-1, whatever is available at work cafeteria, try to keep clean, but nothing crazy, ensure some greens. Then around 3 p.m. have my shake. At 5:30 I leave the office and do my training, takes normally 1:30 hours, and then have my post work out.
Try peanuts
First of all, you need to learn to love food. Skinny people usually have a list of foods they don't eat for very stupid reasons.
Decondition your brain by looking at people like Ray (the coach in the video) who was a skinny bug of a man and is now a fully formed human.
Eat anything man, you are incredibly underweight, if you DO THE PROGRAM as it is written in the blue book ( you can look that up) and eat 4000kcal EVERY DAY, your skinny days will be behind you faster than you can say GOMAD
If you don't train it will be impossible to gain weight. You need to stress your body in a way that it's going to demand food from you
i thought this was supposed to be a thumbless grip movement
That's called the "suicide grip" for good reason
Can’t locking your knees cause you to pass out? Great vid either way
How are your knees connected to your cardio-respiratory system?
@@Francesco-cj3oi by veins prolly.
Would not bother trying 200 standing, way to risky on the low back. Seated however is a much better option when going heavy. Speaking of which why are they leaning back (essentially putting all the weight on the low back) for momentum to press up? This is just a recipe for a back injury
Seated is absolutely NOT better for the back! 😂
@@montuckyman4982 how do you figure?
Al the ladies so fine especially Kat from Russia😊
for a moment there we were right into The Rocky Horror Show
Ok so my goal would be a 100 pound press since I'm built like a woman.
LOL, that joke put a nice smile on my face. If you consider that a good olympic bar is already 45 pounds, 100 pounds is just on 1x25 + 1x2 1/2 plates each side. So, no matter how "girly girl" you are built, I am pretty sure you can at least target 80% of your own body weight.
How tall are you? Bodyweight?
@@xmoogoox 5'11" 160 pounds.
@@portman8909 I'm 6'2" and started at 168lbs. You can do it. Gallon of whole milk a day!
@@xmoogoox That's quite some progress!
I'm on my way up slowly but surely. Ever since implementing greek yoghurts for breakfast that helped me go from 120 to the current 160.
Now having granola as an after workout meal to push to 180. Once I reach that I'll probably add in a mass gainer to get 190 or 200 pounds as end goal.
Such a technical and misunderstood lift.
but the French press makes better coffee
The guy on the wall isn't using his hips, and his starting form is a disaster.
shame on you john🤣
Guys are weeaaak. 225 is lightweight
Grip too narrow(you can literally see him struggling during the initial fase of the lift because of it, your shoulders are a rotating joint, you're not just extending your elbows), shoulder blades aren't pulled back before the press because this stupid idea that it shouldn't rest on the upper chest, and no, you don't shrug at the end of the press, in the same sense you don't push your shoulders forwards at the end of a bench. You're completely destabilizing your base.
Wow, so much ignorance in only one comment. Did you really just compare pressing a bar vertically over head while standing up to pushing a bar away from you while laying on a bench?
You want your scapulae to be locked while you are rotating your shoulders?
So you WANT an impingement?
I hope you don't try to coach anyone with this nonsense and get them hurt. Stick to the bench or learn something
@@Francesco-cj3oi "Did you really just compare pressing a bar vertically over head while standing up to pushing a bar away from you while laying on a bench?"
Yes, because it's the same coif you're stressing needlessly. You will never, ever see a professional strongman shrug the weight during a loglift for the exact reason. The base stays down and tight.
"I hope you don't try to coach anyone with this nonsense and get them hurt. Stick to the bench or learn something"
Or don't follow this guy like a cult and look at actual professional athletes.
"stupid idea that it shouldn't rest on the upper chest" - Depends on your arm legth, especially forearm.
Hey, i'm posting intelligent stuff, why you're deleting me?
@@skandalbanker No, if it doesn't rest on the upper chest, your grip is probably too narrow and/or your shoulder flexibility needs work. Once again, look at the professional athletes. Look up a strongman doing overhead presses, look at the grip. Here's, I'll help you, Brian Shaw saying exactly what I'm saying. ruclips.net/video/crQO6HtH7C4/видео.html
I guess I must be a woman then!
Dude touching trainee for no apparent reason other than just to do it.
That is not right 😂and this looks like a comedy
Not racking the bar
Horrible
Using hips like that throws out my back. I don’t need to be a bloat maxxer like those in this video.
Yea look at these tubs of lard
how unfortunate for your wife.
I don't like this coach