Overhead Press

[kimm4]

I haven't done any type of DB overhead press in years. I always start/switch up between standing/seated (all depending on my mood) BB OHP or a BB Bradford press. When standing I always use a split stance (one leg front/one leg back) which has always been more comfortable for me.

[Mark1T]

I don't have great shoulders...and years of doing lateral raises didn't help. My shoulders have finally started improving with my full body workout that includes military presses, presses on my powertec workbench (see below), and military presses using a trap bar. And of course bench presses and heavy bent over rows (which make my rear delts grow a thousand times more than bent over laterals.

The trap bar presses allows me to use heavy barbell weight while being able to hit the delts like dumbbell presses (I can really feel these in the lateral delts).

The powertec workbench is crappy for doing seated presses (like you are supposed to), but I actually turn around and do standing presses. I sort of lean into it, which allows me to push a lot of weight right in the leverage path, which really seems to hit all 3 heads.

MHO

Great points, grub. Thanks.

I haven't done any type of DB overhead press in years. I always start/switch up between standing/seated (all depending on my mood) BB OHP or a BB Bradford press. When standing I always use a split stance (one leg front/one leg back) which has always been more comfortable for me.

Oh, kimbees, I like mood training Your shoulders were chisled from the finest granite. Mighty fine

[pryme]

I alternate between standing and seated bb military presses and also do some push pressing.
I always to my seated bb right off the chest. Using any kind of heavy weight and trying to unrack off the top pins up over your head and slightly behind is an injury waiting to happen. Plus unracking to tge chest builds more explosive power. And keeps ya honest and not doing partials lol.

When doing standing make sure you push your head through the lift when you have the bar pass up over your head. Most people dont do this hence lower back pain at lockout.

[bodyhard]

IMO OHP is the core for shoulder mass, along with seated MIL presses DB/BB.

Then I add DB work to target all 3 heads specifically. This is what helped me build great shoulders from every angle.

[Mark1T]

I alternate between standing and seated bb military presses and also do some push pressing.
I always to my seated bb right off the chest. Using any kind of heavy weight and trying to unrack off the top pins up over your head and slightly behind is an injury waiting to happen. Plus unracking to tge chest builds more explosive power. And keeps ya honest and not doing partials lol.

When doing standing make sure you push your head through the lift when you have the bar pass up over your head. Most people dont do this hence lower back pain at lockout.

Agreed on the pushing your head through the lift. If you don't turns into an incline press which is totally wrong. Thanks, pryme.

IMO OHP is the core for shoulder mass, along with seated MIL presses DB/BB.

Then I add DB work to target all 3 heads specifically. This is what helped me build great shoulders from every angle.

If it works, it works. Thanks, BH Grande.

**Note to deeks the dumbass troll: OHP is probably too advanced for you since you don't lift. You most likely look like a bowling pin. lol

[Jbizzlechizzle]

Standing OHP is a staple of mine. (not sure why you would use a belt either?) I dont do dumbbell presses. (maybe 2-3 times a year for fun). I also dont do much in the way of lateral raises.

Shoulders get hit from all directions with big heavy compound movements so I never really worried about iso movements.

I dont think it has hurt me....I would say my shoulders are almost overdeveloped to the point where they actually overpower my arms. (which are not small by any means pushing 19")

I hate to sound like a broken record....but you can do dumbbell raises and laterals all day and you will never build the quality mass that OHP, rows, hang clean and press, bench press....etc... will pack on you. Just my feelings. And standing OHP is by far a superior option. Plus it allow the variant of push presses....or assisting on your last rep when doing them in a more strict manner.

Agree that big compounds are how you pack on quality mass in the shoulders. I hit side laterals and front/rear delts for a nice burn but none hit the shoulders as hard as the OHP, BP and rows. I find dumbell raises to be a great finisher, but the real work is done prior to that with OHP. I try to OHP when I can make time for it weekly and, similarly, my shoulders overshadow my biceps (17" w/ a pump) a bit in the rear double bi pose as well.

[JRT6]

I've been doing OHP with a trap bar from the kneeling position. Left leg up which is my weaker shoulder and that makes my strength much more even. Side laterals makes my left shoulder grind as soon as the weight gets challenging so I don't have the desire to keep at them.

[anonymous]

couple points

1 - if your lower back is swaying back and getting hammered by the lift then it's likely compensating for a lack of thoracic mobility - which is KILLER in this lift. No thoracic mobility = no safe OHP, it means your shoulders are getting a beating in a bad way too

2 - I picked up this from paul carter but it's a great tip - go thumb less - really helps in this lift a lot.

I need to get back into OHPing but my jacked up right shoulder just doesn't like doing it (and I suck at it which makes it even less inviting)

I wouldn't drop side laterals though, because I'm super front delt dominant to the point I've had multiple chiros point it out as a serious inbalance

[Brackneyc]

You most likely look like a bowling pin. lol

Why am I being dragged into this?

[Mark1T]

Agree that big compounds are how you pack on quality mass in the shoulders. I hit side laterals and front/rear delts for a nice burn but none hit the shoulders as hard as the OHP, BP and rows. I find dumbell raises to be a great finisher, but the real work is done prior to that with OHP. I try to OHP when I can make time for it weekly and, similarly, my shoulders overshadow my biceps (17" w/ a pump) a bit in the rear double bi pose as well.

Thanks, Mr. Chizzle.

I've been doing OHP with a trap bar from the kneeling position. Left leg up which is my weaker shoulder and that makes my strength much more even. Side laterals makes my left shoulder grind as soon as the weight gets challenging so I don't have the desire to keep at them.

Word, JR.

couple points

1 - if your lower back is swaying back and getting hammered by the lift then it's likely compensating for a lack of thoracic mobility - which is KILLER in this lift. No thoracic mobility = no safe OHP, it means your shoulders are getting a beating in a bad way too

2 - I picked up this from paul carter but it's a great tip - go thumb less - really helps in this lift a lot.

I need to get back into OHPing but my jacked up right shoulder just doesn't like doing it (and I suck at it which makes it even less inviting)

I wouldn't drop side laterals though, because I'm super front delt dominant to the point I've had multiple chiros point it out as a serious inbalance

Good notes, Half man, Half cyborg. I suck at OHP, too, but I am determined to get it down and progress. I am getting better, but I have the flexibility of a treated 4X4. Thanks.

Why am I being dragged into this?

lol, Brack. No worries. I wasn't thinking about you when I wrote that

[ajdahlheimer]

I ONLY did seated military press for years with barbell. Just recently started doing them standing. I always was restricted by a low ceiling in my basement home gym. Then I figured out that if the biggest plate I put on there was a 35 instead of a 45, I could fully extend and just miss the ceiling. I don't do any OHP dumbbell work. Do some lateral raise with DB though. Standing BB OHP is obviously much harder than seated, so I had to decrease the weight a lot. And I also find myself leaning back too much, but still working on it.

I still do seated military press as well, only I do it with my Swiss bar. I find it really changes the muscle activation with that grip.



Edit: My god I was fat in this vid.

[Mark1T]

I ONLY did seated military press for years with barbell. Just recently started doing them standing. I always was restricted by a low ceiling in my basement home gym. Then I figured out that if the biggest plate I put on there was a 35 instead of a 45, I could fully extend and just miss the ceiling. I don't do any OHP dumbbell work. Do some lateral raise with DB though. Standing BB OHP is obviously much harder than seated, so I had to decrease the weight a lot. And I also find myself leaning back too much, but still working on it.

I still do seated military press as well, only I do it with my Swiss bar. I find it really changes the muscle activation with that grip.



Edit: My god I was fat in this vid.

Good set. Yes, for OHP, leaning back and basically doing an incline press while standing is common in the beginning trying to get the form right. As you have probably read, tight glutes, tight clavicles, thrusting head forward and locking out all helps. I do like the use of the trap bar. Good change up. Thanks, aj.

[ElrondHubbard]

You should stick to civilian presses, then.

[AbuDina]

2 quick and dirty tricks to help lessen lean:

1) stagger your stance slightly; have one foot an inch in front of the other
2) clench your glutes.

Great tips, cheers.

[congore]

Lots of good suggestions above. Hate OHP myself, since gains are so painfully slow. Beware of ego monster, going too heavy leads to bad form. Had to reset 1RM from 180 down to 165 lbs. to restart gains recently. One tip I often try to remember is to "push my head forward" as the bar pass my forehead to insure I'm keep the bar on a vertical path over my feet (I use narrow stance for OHP). Also, I find my abs are strained as much as my lower back when I'm doing them properly - tight core is critical.

Finally, I agree with 'induced_drag' that complex exercises (OHP, bench, squat, deads) done heavy is all you need for shoulders. I do some face pulls with bands or light rear delt fly for balance, but that's it. Good luck.

[Plateauplower]

How often should I do the overhead press? I got a great gym a quick bus ride from my apartment with the big dumbbells.

Hey deeks! Red

[mikieson]

am i the only one that throws his neck out when doing shoulder presses? i'll feel it right when it happens and know its going to suck from there for the next week or so..ive tried looking up,looking straight,looking more down..nothing helps..I have a horrible back and shoulders and ill be dang if its not my neck that goes out..lol

[JRT6]

I would video some sets but my guess is you're extending you neck hard. I don't think one really has to take the bar to directly over their head at the top position and this could be causing you the problem.

As far as the comment about the weight increases being so damn frustrating I just put a weight on the bar and go by feel. When the reps start getting too high or if I haven't added weight in a while I will then do so. I keep the reps higher in general too.

[DuracellBunny]

For those that have problems increasing the weight, you can try what I call "double ups": pick a low number of reps (3-5) and do that number of strict presses followed by the same number of push presses. From week to week, you can use less leg drive, then add 1 press and subtract 1 push press etc.

After adding 2 strict reps, you can put the weight up and go back to equal number of presses and push presses. Rinse and repeat.

I've even seen people do triple ups: 3 presses, 3 push presses and 3 double dip pushes (technically jerks).

There are lots of ways of increasing the total work done in the set to induce an adaptation and thereby the weight/reps over time.

[DuracellBunny]

For those that have problems increasing the weight, you can try what I call "double ups": pick a low number of reps (3-5) and do that number of strict presses followed by the same number of push presses. From week to week, you can use less leg drive, then add 1 press and subtract 1 push press etc.

After adding 2 strict reps, you can put the weight up and go back to equal number of presses and push presses. Rinse and repeat.

I've even seen people do triple ups: 3 presses, 3 push presses and 3 double dip pushes (technically jerks).

There are lots of ways of increasing the total work done in the set to induce an adaptation and thereby the weight/reps over time.

Thinking about this; this is probably so alien to the way that a lot of people train that I should expand on it.

OHP 2x a week with 5 sets per session.

Session 1: 4 reps press + 4 reps with a lot of leg drive
Session 2: 4 reps press + 4 reps with less leg drive
Session 3: 5 reps press + 3 reps with a lot of leg drive
Session 4: 5 reps press + 3 reps with less leg drive
Session 5: 6 reps press + 2 reps with a lot of leg drive
Session 6: add 5lbs and do 4 reps press + 4 reps with a lot of leg drive
Session 7: 4 reps press + 4 reps with less leg drive
Etc

If you run 4 iterations for 21 sessions (10 1/2 weeks) you get 20lbs out of it.

For people that are just not getting anywhere with OHP, it's worth trying. It does require looking at things a slightly different way though

[Guinea-pig]

I like doing these after heavy shrugs.
Makes the first couple of sets feel pretty light.