One thing I love about OHP vs bench is that my strength never falters on OHP. If I can do it, I can always do it. For me, bench strength fluctuates so much.
Is it because ohp is less technical and just pure strength, example I'm not strong I can press 80kg but only bench 95 because I can never get comfortable on the bench.
If I want to know how serious a lifter is I don’t ask for their bench, I ask for their OHP. Grinding out 5x5’s and 3x10’s on OHP I find much more taxing and gruelling than benching
@@PropertywithTeo bro try standing dumbbell shoulder press it’s so hard especially trying to swing them up to your shoulders I did 90lbs 4 sets 10 reps it was gruelling but I’m gonna do it again just because it’s hard 😅
The OHP in general has changed my bench press in literal weeks, I've been doing them for a couple of months now but never really focused on them, until about 3 weeks ago, and as soon as my OHP hit 1 plate for reps my bench shot up by 15kg for reps, honestly huge help the OHP has become one of my favorite exercises in a short period of time. Thank you, honestly
Can you tell me how you programmed it during those 3 weeks? My OHP is insanely weak and hasn't moved in literally 2 years. I followed the 5x5 program for it because that worked perfectly for my other lifts, but it hasn't done anything to improve my OHP. The max I've ever done has been 45kg, and I can only do 40kg for like 3 reps on a good day.
@@mortem4342 normally I'd assume you were a novice with that weight and tell you to eat more at a caloric surplus or watch your protein intake, but that doesn't sound like the case. for 2 years of lifting you probably have a good bench yourself so there must be another problem and UA-cam comments probably won't be able to answer. good luck
@@patootie3529 Well tbh my bench isn't all that, it's only about 90kg. My squat and my deadlift are my strongest lifts by far (140kg and 160kg respectively). I should be a lot further ahead after 2 years, but my problem was that for my first year of gym I fucked up the programming. I was consistent in training and diet, actually went up in bw from 57kg to 75kg, but I didn't do a proper split and ignored isolation exercises. It's only until like 6 months ago that I realised i should do all that but my consistency has gotten worse due to work.
Made my way to a 1 plate neutral pullup. Currently working to a plate on pronated and chinup grip, AND 1 plate dip. Doesn't sound too crazy but I'm not a crazy strong guy, and I'm pretty small too tho. Definitely seeing progress. I'm seeing my OHP get stronger too, hopefully gonna get a 40kg OHP. Doesn't sound that crazy either but from where I started, it's progress nonetheless!
Considering the average man can do about 1 to 3 pull ups with only their bodyweight, a one plate pull up is definitely something to be proud of. Congratulations!
Goodluck on your journey brother 👍 (or sister) one thing that helped my standing OHP is focusing on barbell, but every now and then switching it up with dumbbells (u will find the lockout is harder in dumbbells) and seated OHP ( you can lift much heavier weight in the seated variation, so it’s very taxing and builds confidence)... also OHP pin presses help big time
@@longball756 yeah im hitting dumbbells too. it's been great. I've really come to appreciate doing switching it up between bells and bars. Also, changed from push pull legs to back and chest, shoulders and arms, then legs. I switch up volume and intensity throughout the week and months depending on how i'm feeling and it feels great. Chest and back is much better than a full push workout. Getting in shoulders and chest on the same day whilst getting in enough volume and intensity really hurt my pushing progression. I started doing hyper extensions too which has made training legs a lot more fun. And on the weekend instead of doing one leg sesh I do ring work, dips, pushups, facepulls, reverse delt flyes. Anything that I feel i've missed or that could get more work that week. I'm currently at my peak strength and size right now, hoping to see it continue. I tried smith OHP the other week and that was great. by seated OHP do you mean the barbell is seated on the support pins sitting down? If so I'll defo try that or OHP of the pins, I wanna try work to a 40kg soon!
By the standards of strengthlevel his bench is about 14% higher than the elite average. He claims to have average genetics which would mean the standards are a little lowballed and the real elite standard should be around 400 for 180 pound males. Even though we really should be comparing by how much lean mass people have instead of just body weight
@@KurokamiNajimi I believe that strengthlog standards is more honest than strengthlevel. Both stores data based on what people log that they can lift, but strengthlog is a logging app where people log their workouts as they do them while strengthlevel data is stored by people logging what they believe they can lift before they've actually lifted it. Therefore I think strengthlog is more accurate
@@miderwr9363 How do we know how the lifts from strengthlevel are recorded? Basing on what people think with no evidence would make the site pointless. I notice an error in my old comment I said Alex thinks his genetics are above average. I probably got that from watching older clips he doesn’t think that. Only thing above average for him would be leverages but his arms aren’t that big
@@KurokamiNajimi We don't know the lifts from strengthlevel is recorded. A lot of people will type in a bigger lift than they actually did, me included when I've been looking up my lifts on strengthlevel. I've always been like "yea but I could've done 2kgs more" and wrote in that number and it puts me on a novice/intermediate/advanced/elite level which is created based on what other people say their max lifts are. Strengthlog is an app where you log your lifts as you're lifting them between your sets for your own personal progression's sake, so at least when I'm using strengthlog I don't exaggerate my lifts because that would kill the purpose of the app. If you go on strengthlog standards and chose Bench press for example you see a text where it says "Below are bench press standards based on training logs of 24 408 users of StrengthLog." And I trust those statistics way more than I trust the statistics on strengthlevel
Alphadestiny and Enkiri doing OHP videos, freakied0550 absolutely mogging the internet with a ginormous OHP, all within days of each other. What a time to be alive.
Freakied is up there with Bugez as the Strongest Natural. Freakied actually surpasses him slightly on many lifts, which is nuts, because Bugez is a fucking mutant himself
@@unnaturalatrophy5377 I hardly ever push press almost always go strict, I am very explosive out the bottom of the lift so doing a push press is only a slight help, the place I always struggle is about 70% of the way through the lift, triceps are the weak point and push pressing doesn't help overcome that much for me. I can only push press 7.5-10kg more than I strict press.
Unfortunately, I have found the best way to bring my OHP is is volume. Which sucks because I love heavy pressing in the low ranges, but I shall do what I must.
Thats very interesting that you say the pushdowns helped you the most. I heard lots of people say that pushdowns are useless and its all about extensions but apparantly not! Also, congrats on the 225 ohp!! 405 flat coming soon
For volume work pushdowns win you can get much more volume with less fatigue and I can relate to having Triceps as the weak point too I'm exactly the same as alpha on that one. Never failed a bench press or OHP at the bottom.
The service, brotherly love and knowledge you give from your heart, shows in this video. We appreciate the chronicle of your success and some of us keep you in our head, cheering us on with your wisdom during our own lifting. You sir, are a legend.
THANK YOU! Been hitting ohp for a couple months now and have been stuck at 135 for 4. I I need to stop going so heavy and focus on my form with higher reps. thanks for the confirmation of what I knew I needed to do. Gotta let go of the ego 💪🏽💪🏽
I just started doing overhead presses again. I'm 165 lb and I just work my way to doing 155 for reps. It is an awesome movement. I haven't found what works for me yet but I enjoy doing them.
AWESOME Tips..... I too started at 115lbs max for 5-8reps for months. then one day 155 a year later. This came from gaining more confidence and proper execution of the movement, adding tricep pull downs and 225 T-Bar rows...on the same days. For 2023 I will hit 225, I'm certain.
I’ve been training OHP for one year. 62 years old, 6-2, 212 lbs. started at 5x5 50 lbs. Just hit 3x3 with 155. Single with 165. Small increases weekly with micro plates are working for me.
His content and product knowledge is uncanny!! Today I hit a PR of 260 OHP @255 because of the content you have on display. Amazing channel keep doing work!
During lockdowns I just did standing barbell press with a few weighted press ups and each time when the gym opened I barely lost any strength on my bench. In fact this time it was exactly the same. Thanks for your vids. Your one of the best channels around 👍
I haven't really been keeping up with your channel since succumbing to a hernia and a fucked rotator cuff from pushing it too hard, but its great to see how far you've come with your own methods. Unconventional training for the win. Hope to be back at it at some point. Keep up the good work bro.
Yo i was the exact same at the same time u commented. Hernia popped while i was sleeping and i had shoulder issues. Dw bro. Work on the shoulder issues with mobility exercises. What fixed my shoulders almost completely was shoulder pressing and flexing my back on all pushes to make the shoulders more stable. Also wear a weightlifting belt and brace properly to protect urself from worsening the hernia. Hope ur better now man
@@rumenstoianov9200 thanks bro. Shoulder has come good but I still have to avoid sqauts, deadlifts and a few other lifts to stop the hernia from getting worse. Funny enough, the first time i attemped to use a belt on a trap bar deadlift 3 rep max was when the hernia popped.
@@tastyj111 lol my inguinal hernia opened a little bit 3 months after i stopped training due to the shoulder injury. It was really wanna do deadlifts but i think i might stop like u cuz ur right about the hernia popping. What exercises are u avoiding in general
225 ohp is tough, it took me years to get to that for just a few reps and after my shoulder surgeries its just a distant memory now LOL Remember kids.. be kind to your shoulders, stretch and warm them up A LOT and they will be kind to you.
Just started from just a bar as I haven't done any OHP. Doing 3x12 progressive sets with small weekly increments. Glad to hear that this is way to go. I so much love this, very rewarding to add more weights. Now 25kg-30kg-35kg and going easy with those 12 reps. Doing this only once a week and then some shoulder press on another day.
Stalled out around 55kg a few months ago, only way out was to improve tricep work, and more volume at lower weights. Plus doing a bunch more pressing overall. Probably not far off 80kg now. I think most of the benefit was from narrow bench and seated DB shoulder press. Plus a couple days of 1-3 reps with a belt on the OHP, even if I had to push press it up, that slow control back down really helped me remain tight with lower weights.
You just can't find this info on any other channel. All other youtubers sell the same boring old rhyme. Here we learn how strength can carry over from one movement to the next and how to get strong naturally. Thanks SO much!
I like to think of it like this: Strength showcase is a performance outcome. It's like playing a video game. For a great experience, you need both efficient OS and powerful hardware. The nervous system is the equivalent of the OS and muscles the hardware.
close grip bench and overhead press 100% carryover. my normal grip bench was stuck at 250 for months, mostly because i was neglecting it and training other movements like db bench. i started training overhead press, its been about a month and in that time i went from a 150pr with a belt to a 185 beltless which i hit today and on that same day i hit a 265 close grip bench pr.
Having a high conventional deadlift, ie 584lb+, helps a lot with OHP personally. I'm in my head I think like "it's literally only 2 plates, basically nothing" and the weight flies up. It's all mental honestly.
Just benched 405 recently and i agree, strength is strength. Get stronger at straight bar variation like close grip, feet up, pin, and floor press will have amazing carry over.
Sick lift, man. It was buttery smooth! You're definitely one of my inspirations for overhead pressing. And the volume advice is dead on. Right now, I'm working on hitting 5x15 with 140 lbs in the Z-press. Once I hit that, I add 5 lbs. Over many months, the reps will go down, and I'll see what my max is. But hopefully I'll get 5x14-15 with 145 once I'm done with 140. Edit: regarding the high volume needed for OHP... I think it's because we're working with small muscles, so it takes a lot of time to add mass there. If all muscles synthesize protein at about the same speed, then muscles like glutes and quads will build a lot more mass faster compared to shoulders and triceps. CNS gains happen relatively fast, once a movement is well tuned. So what's limiting the increase in strength in the case of the smaller muscle groups that we use in OHP isn't CNS adaptation, it's protein synthesis. More reps allow for a slightly better stimuli for protein synthesis, and even thought it's not "heavy", it's still a shit ton of practice on the movement, and if you go to close to failure at every set and take really long rests in between, you still have to worry about performance. Every. set. counts. Every. rep. counts. I'd rather take 10 more minutes to rest before a set and get 15 reps than be done quicker and do only 14.
Great video. I personally find it easier to specialize in lifts. The ohp is the simplest, press variations for the bottom, tricep variations for the top, tons of back work for the whole lift. Cheers.
I do pullups everyday 10 sets of 10 followed by 20/pushups at 236 pounds. What got me there is incline, regular and decline bench with very heavy weight.
Really impressive mate. 102kg OHP, not many guys i know are doing that. Plenty of big guys like strongmen, yeah sure, but not normal guys who lift, its quite rare.
I’ll definitely be incorporating 3x10-15 on the Swiss bar OHP soon. Really want that 80kg OHP soon, hit 75kg the other day so in a few months that’s going down!!
@@liamcoleman1550 injured my rotator cuff going for 77kg. This was a year ago or so, rehabbed it and back to pressing flat at max intensity, but haven’t tried OHP in a while. Will have to see how I get on!
That's why bodybuilders love to use that rep range with higher volume and medium RPE. The stimulus to fatigue ratio is the sweetest for hypertrophy work.
I'm stuck doing z presses because my basement is exactly my height, so standing OHP is not possible atm but I will be doing them once the gyms reopen in Germany.
I started with Hammer Strength OHP until I could get 250lbs for ten good reps. Then I went to 200 on the bar, for six good reps and worked my way up a biscuit at a time, and a rep at a time. I am 65, and PRed today at 255lbs.
I hit 225 OHP today and now I’m contemplating what’s next? I know the program I have been doing is working okay for now but damn getting to 275lbs is going to be quite the journey. Took 2 years to get to 225 starting from a literal 95 pound for 5 reps.
For me the OHP is by far the toughest lift to progress but the most satisfying bar none. If i end up having a respectable weighted dip+OHP i honestly will still bench press but only for shits and giggles because not gonna lie ohp+dips have you beyond covered
Comming in late to the party here. I had simmilar problems with locking out power, I fixed this by doing seated banded pin-presses overhead. It was a total game changer for me, and an easy variant to mix up with different tensioins for different rep schemes.
I’ve been told the same thing and that’s part of the reason shoulders require more volume than other muscles, not 100% sure on this though would be great to know
Just started OHP this semester at college and after 2 weeks decided to test my max to get a better idea of what I should be working with. After a warmup I was able to hit 135 for 3 reps but it was such a grind that I decided to stop there and not try my ORM. Not sure how much I will be able to press by the end of this year but I'm hoping it is a nice increase.
I can barely do 175 OHP. And bench within 300s. I never really worked on it but now I am excited to see.I am now going to climb OHP to get great bench gains.
Man I hate this excerice But at the same i love it I’m so weak at pressing every presses i dont undertand I can flat bench press 50 kg dumbells But i just cant do shoulders presse I hate it I been trying to hit 100KG for 3 years Been stuck at 75 kg for 2 years It just won’t go up It’s Harder and harder for every time But i’ma take it more seriously now IMA do it 3 times a week
@@Taps2121Wouldn't count on having a strict 225lb OHP within a few years unless you have insane genetics or gain a ton of weight. It's pretty difficult to get even after training for 5+ years for most. Not saying you won't but it's a long road! I'm on my 2nd year and I'm no where close to 225lb, but maaaybe I'll get it within the next 5 years 😂
@@hiimronstuart1 Facts bro. Bottom line is, put the time into what you want to improve. Volume and just adding weight to the bar will get you there. And eating lol. I usually taper my volume over the course of a few weeks on a lift when I get to a comfortable spot to test my strength. 225 is something to hit though. I’m only at 195 on OHP while maxing 365 on bench press. I recently started to really focus on OHP but it’s a hard lift to add weight to. Keep working guys 💪🏾
@@hiimronstuart1 I was on the edge of having it with 2 years training, did gain a fair amount of mass and from a genetic standpoint my shoulders and back have always been the quickest to make gains.
400 bench -> 243lbs OHP. Most of my OHP strength came from bench work on Conjugate. High pulls seems to contributed as well😁 We all gunna make it brahZ😅💪🏻
@@ONE-pg7wd Done from hang. I usually rotate deadlift & snatch grips. Sometimes I'll do the pull off the floor on lower days tho. I usually do 3x10 at 70% or 3x5 at 80%. Last set is rep out and any time I add 2 extra reps the next session I'll add weight. Also 5x3 & 6x2 ascending sets worked well for me as well right after speed squats & speed pulls.
@@stefandrpa770 idk man I never felt like bench work did anything for my ohp except for incline. I got to a 225 ohp without even benching serious weight. Didn’t even hit 2 plate bench but hit 2 plate ohp before it
@@20bucktakedeal75 hahah interesting. I do lot of inclines, close grips and very steap inclines like Louie Simmons recommends. Both bench and press went up greatly 😁
@@stefandrpa770 I think it’s cause I’m tricep and shoulder dominant. Also I’m a strong believer in if you wanna strong ohp do ohp if you wanna strong bench do bench. Look at Olympic lifters. They don’t even bench press and they clean and jerk vast amount of weight. Also they only do weighted dips. Usually. Just food for thought also I’m stronger close grip bench than wide
I have a goal of 225 OHP in two years. Right now I can do 135 for 5. But let's say I have +100 pounds to add to the lift. Well, two years is 100 weeks, and 200 pressing workouts. So, my thinking is that I can stick to the same weight for 20 workouts in a row, and then add 10 pounds. Bingo bango we get there. Feels slow since I've been able to do the boring old Starting Strength +5 pounds a workout up to now, but it's nice to be able to map out a goal and realize that a plateau is just part of the process of getting stronger, and that you don't have to bump up weight every workout to hit long term goals.
Been working on adding strength to OHP, managed to gain 5kg since the start of the year but sitting at 2.5kg away from 1 plate! Definitely going to add in some higher rep ohp seasons and close grip bench press 👌
Not as strong as you, but it took me 1.5yrs to hit 60 for 8 reps, then after a year out of the gym i trained OHP 3 days a week for just over a month and hit 60 kg for 9. I'm also 5kg lighter than I was (78 now vs 83 back then). I alternated doing 12 rep range and 8 rep range with every workout. I want to start working on strength now and go for a bodyweight OHP.
Hi Alex, lockouts in OHP were your problem area that is mainly a triceps job, so the direct triceps work, CGBP and other benching variations carried over very well. Even HSPU would be good too. For people who have sticking points at or below forehead or eye level, shoulders are probably more responsible. What would you advise for it? For me, dumbbell pressing has benefited well. But I need your input. Thanx.
One thing I love about OHP vs bench is that my strength never falters on OHP. If I can do it, I can always do it. For me, bench strength fluctuates so much.
Damn not for me. My OHP always fluctuates.
My bench stays the same every when I take days off.
Ditto, I'm also that guy who can OHP more than 75% of what they bench too lol.
Lmao same bro my bench fluctuates a lot and I need to feel good to bench good. My OHP strength is always up there
Is it because ohp is less technical and just pure strength, example I'm not strong I can press 80kg but only bench 95 because I can never get comfortable on the bench.
Bro same I train it once each 2 weeks and still strong asf probably around 195 max rn gotta start training it each week or 2X/ week 😅
hoping to hit one plate soon on this lift!
Go for it king i hit 1pl8 for 5 the other day, feels damn good
1 dinner plate overhead pressi spaghetti!
I would be happy with that tbh haha
Same . Yet to try it . Been stuck at 50kg for 6 reps for a few months
I got up 1 plate but it was a little struggle. I did 10 sets of 10 reps @100 lbs. Thought for sure 135 would be easier than it was.
Having a big overhead press is like icing on the cake
If I want to know how serious a lifter is I don’t ask for their bench, I ask for their OHP. Grinding out 5x5’s and 3x10’s on OHP I find much more taxing and gruelling than benching
@@PropertywithTeo bro try standing dumbbell shoulder press it’s so hard especially trying to swing them up to your shoulders I did 90lbs 4 sets 10 reps it was gruelling but I’m gonna do it again just because it’s hard 😅
@@PropertywithTeo Bench isn’t even real strenght. You are againts a surface, doesn’t count
@@edtheangler4930 I wouldn't go as far to say its not real strength but its certainly the be all end all people believe it is. Much prefer the OHP.
Press is the cake
The OHP in general has changed my bench press in literal weeks, I've been doing them for a couple of months now but never really focused on them, until about 3 weeks ago, and as soon as my OHP hit 1 plate for reps my bench shot up by 15kg for reps, honestly huge help the OHP has become one of my favorite exercises in a short period of time. Thank you, honestly
in my opinion, OHP trains your front delts and triceps better than bench, that's why your bench rocketing up
I’m always steady on both because I’m consistent with my workouts and lifestyle.
Can you tell me how you programmed it during those 3 weeks? My OHP is insanely weak and hasn't moved in literally 2 years. I followed the 5x5 program for it because that worked perfectly for my other lifts, but it hasn't done anything to improve my OHP. The max I've ever done has been 45kg, and I can only do 40kg for like 3 reps on a good day.
@@mortem4342 normally I'd assume you were a novice with that weight and tell you to eat more at a caloric surplus or watch your protein intake, but that doesn't sound like the case. for 2 years of lifting you probably have a good bench yourself so there must be another problem and UA-cam comments probably won't be able to answer. good luck
@@patootie3529 Well tbh my bench isn't all that, it's only about 90kg. My squat and my deadlift are my strongest lifts by far (140kg and 160kg respectively). I should be a lot further ahead after 2 years, but my problem was that for my first year of gym I fucked up the programming. I was consistent in training and diet, actually went up in bw from 57kg to 75kg, but I didn't do a proper split and ignored isolation exercises. It's only until like 6 months ago that I realised i should do all that but my consistency has gotten worse due to work.
Made my way to a 1 plate neutral pullup. Currently working to a plate on pronated and chinup grip, AND 1 plate dip. Doesn't sound too crazy but I'm not a crazy strong guy, and I'm pretty small too tho. Definitely seeing progress. I'm seeing my OHP get stronger too, hopefully gonna get a 40kg OHP. Doesn't sound that crazy either but from where I started, it's progress nonetheless!
Considering the average man can do about 1 to 3 pull ups with only their bodyweight, a one plate pull up is definitely something to be proud of. Congratulations!
Nice you're making good progress!
Goodluck on your journey brother 👍 (or sister) one thing that helped my standing OHP is focusing on barbell, but every now and then switching it up with dumbbells (u will find the lockout is harder in dumbbells) and seated OHP ( you can lift much heavier weight in the seated variation, so it’s very taxing and builds confidence)... also OHP pin presses help big time
@@longball756 yeah im hitting dumbbells too. it's been great. I've really come to appreciate doing switching it up between bells and bars. Also, changed from push pull legs to back and chest, shoulders and arms, then legs. I switch up volume and intensity throughout the week and months depending on how i'm feeling and it feels great. Chest and back is much better than a full push workout. Getting in shoulders and chest on the same day whilst getting in enough volume and intensity really hurt my pushing progression. I started doing hyper extensions too which has made training legs a lot more fun. And on the weekend instead of doing one leg sesh I do ring work, dips, pushups, facepulls, reverse delt flyes. Anything that I feel i've missed or that could get more work that week. I'm currently at my peak strength and size right now, hoping to see it continue. I tried smith OHP the other week and that was great. by seated OHP do you mean the barbell is seated on the support pins sitting down? If so I'll defo try that or OHP of the pins, I wanna try work to a 40kg soon!
@@kklh7918 keep the consistency (which is underrated ) and a long term mindset and I’m positive the results will be there 👍
You have elite strength numbers on almost every lift,you are a beast and inspiration for everyone
By the standards of strengthlevel his bench is about 14% higher than the elite average. He claims to have average genetics which would mean the standards are a little lowballed and the real elite standard should be around 400 for 180 pound males. Even though we really should be comparing by how much lean mass people have instead of just body weight
@@KurokamiNajimi I believe that strengthlog standards is more honest than strengthlevel. Both stores data based on what people log that they can lift, but strengthlog is a logging app where people log their workouts as they do them while strengthlevel data is stored by people logging what they believe they can lift before they've actually lifted it. Therefore I think strengthlog is more accurate
@@miderwr9363 How do we know how the lifts from strengthlevel are recorded? Basing on what people think with no evidence would make the site pointless. I notice an error in my old comment I said Alex thinks his genetics are above average. I probably got that from watching older clips he doesn’t think that. Only thing above average for him would be leverages but his arms aren’t that big
@@KurokamiNajimi We don't know the lifts from strengthlevel is recorded. A lot of people will type in a bigger lift than they actually did, me included when I've been looking up my lifts on strengthlevel. I've always been like "yea but I could've done 2kgs more" and wrote in that number and it puts me on a novice/intermediate/advanced/elite level which is created based on what other people say their max lifts are.
Strengthlog is an app where you log your lifts as you're lifting them between your sets for your own personal progression's sake, so at least when I'm using strengthlog I don't exaggerate my lifts because that would kill the purpose of the app. If you go on strengthlog standards and chose Bench press for example you see a text where it says "Below are bench press standards based on training logs of 24 408 users of StrengthLog." And I trust those statistics way more than I trust the statistics on strengthlevel
Alphadestiny and Enkiri doing OHP videos, freakied0550 absolutely mogging the internet with a ginormous OHP, all within days of each other. What a time to be alive.
Freakied is up there with Bugez as the Strongest Natural. Freakied actually surpasses him slightly on many lifts, which is nuts, because Bugez is a fucking mutant himself
Y
I hope these guys make OHP popular again sadly most people neglect this movement and its imo the best upper body pressing exercise you can do.
@@unnaturalatrophy5377 I hardly ever push press almost always go strict, I am very explosive out the bottom of the lift so doing a push press is only a slight help, the place I always struggle is about 70% of the way through the lift, triceps are the weak point and push pressing doesn't help overcome that much for me. I can only push press 7.5-10kg more than I strict press.
@@BaldOmniMan bugez is not natural dont be stupid
Unfortunately, I have found the best way to bring my OHP is is volume. Which sucks because I love heavy pressing in the low ranges, but I shall do what I must.
I feel you brother.
What about frequency
@@sdas4084 3-4 times a week is what Rippetoe recommends if you want to be a press specialist
It took me few years to press 120 for 3x10. Volume on vertical pressing is no joke. It takes a lot out of you.
@@sapio0ohell yeah 👍🦫
Just hit 85 kg for 3 reps on Monday. First time lifted that weight and watching this gives me hope. Hopefully I can reach 100 mark soon!
Awesome bro. What bw?
@@BatistaBomb317 69-70kg
@@BatistaBomb317 hit 90 kg push press today. Felt amazing!
@@lefonwastaken3393 smashed it man! I hit 85 for 1 the other day, strict. Let’s get this 100 soon!
@@BatistaBomb317 Any updates?
Thats very interesting that you say the pushdowns helped you the most. I heard lots of people say that pushdowns are useless and its all about extensions but apparantly not! Also, congrats on the 225 ohp!! 405 flat coming soon
For volume work pushdowns win you can get much more volume with less fatigue and I can relate to having Triceps as the weak point too I'm exactly the same as alpha on that one. Never failed a bench press or OHP at the bottom.
Louie simmons uses both in his bench press programming so if it works for the best guys in the world you can bet that it will work for anyone.
The service, brotherly love and knowledge you give from your heart, shows in this video. We appreciate the chronicle of your success and some of us keep you in our head, cheering us on with your wisdom during our own lifting. You sir, are a legend.
225 OHP is honestly more impressive to me than a 405 bench
no, 405 bench is way harder to get than a 225 ohp. 315 ohp thats impressive, you get that and you have no choice but to be jacked!
@@justinriley8651debatable. I bench 345lbs with no bounce and a pause and I can OHP only 185lbs barely
@@justinriley8651 many ppl who can bench 405 for reps cant do 225 ohp tho even if they trains for both
@@shadder8468 i find that hard to believe.
I wanna see a 405 raw bench by the next couple months alex. U got this bro
lol he did it
@@joshuavd5194 Ik man its crazy
He fucking dit it
Enriki and Alex’s POV in one week ⁉️⁉️ let’s goooo
THANK YOU! Been hitting ohp for a couple months now and have been stuck at 135 for 4. I I need to stop going so heavy and focus on my form with higher reps. thanks for the confirmation of what I knew I needed to do. Gotta let go of the ego 💪🏽💪🏽
kg or pounds
@@qwertyyoe3334 pounds
@@youtubeuser6299 he said kg or pounds 😂😂😂
I just started doing overhead presses again. I'm 165 lb and I just work my way to doing 155 for reps. It is an awesome movement. I haven't found what works for me yet but I enjoy doing them.
pounds or kg
@@qwertyyoe3334 pounds
@@qwertyyoe3334kgs
AWESOME Tips..... I too started at 115lbs max for 5-8reps for months. then one day 155 a year later. This came from gaining more confidence and proper execution of the movement, adding tricep pull downs and 225 T-Bar rows...on the same days. For 2023 I will hit 225, I'm certain.
Don’t be so certain, 155lb to 225lb on OHP is MASSIVE. Not trying to discourage you but if you expect 225lb you may be disappointed
What's your OHP at now?
Yes, the video I've been waiting for! OHP / shoulders are my focus right now, thank you Alex
OHP and triceps pushdowns, two really fun exercises
I’ve been training OHP for one year. 62 years old, 6-2, 212 lbs. started at 5x5 50 lbs. Just hit 3x3 with 155. Single with 165. Small increases weekly with micro plates are working for me.
dude, the detail in your content is second-to-none. the way you relay your experience is awesome.
His content and product knowledge is uncanny!! Today I hit a PR of 260 OHP @255 because of the content you have on display. Amazing channel keep doing work!
Kgs or lbs?
@@smokeymcpot69 lbs
During lockdowns I just did standing barbell press with a few weighted press ups and each time when the gym opened I barely lost any strength on my bench. In fact this time it was exactly the same. Thanks for your vids. Your one of the best channels around 👍
I haven't really been keeping up with your channel since succumbing to a hernia and a fucked rotator cuff from pushing it too hard, but its great to see how far you've come with your own methods. Unconventional training for the win. Hope to be back at it at some point. Keep up the good work bro.
Yo i was the exact same at the same time u commented. Hernia popped while i was sleeping and i had shoulder issues. Dw bro. Work on the shoulder issues with mobility exercises. What fixed my shoulders almost completely was shoulder pressing and flexing my back on all pushes to make the shoulders more stable. Also wear a weightlifting belt and brace properly to protect urself from worsening the hernia. Hope ur better now man
@@rumenstoianov9200 thanks bro. Shoulder has come good but I still have to avoid sqauts, deadlifts and a few other lifts to stop the hernia from getting worse. Funny enough, the first time i attemped to use a belt on a trap bar deadlift 3 rep max was when the hernia popped.
@@tastyj111 lol my inguinal hernia opened a little bit 3 months after i stopped training due to the shoulder injury. It was really wanna do deadlifts but i think i might stop like u cuz ur right about the hernia popping. What exercises are u avoiding in general
225 ohp is tough, it took me years to get to that for just a few reps and after my shoulder surgeries its just a distant memory now LOL Remember kids.. be kind to your shoulders, stretch and warm them up A LOT and they will be kind to you.
After three years, I’m back in the game.This channel and Olympic weightlifting!!!
Hell yeah James!!!!!
Hit 145 OHP with the Kadillac bar other day at 155 bw. Cannot imagine doing 2 plates bro! Mad strong man.
So glad I watched this… my triceps have been holding me back & I have the same issues with lock out… this is super helpful!
Awesome video Alex!. For me, deficit pike push ups have really helped my OHP lately. Can't wait to eventually do deficit handstand push ups!
I cant get over 185lbs and my one year benchmark is approaching
Just started from just a bar as I haven't done any OHP. Doing 3x12 progressive sets with small weekly increments. Glad to hear that this is way to go. I so much love this, very rewarding to add more weights. Now 25kg-30kg-35kg and going easy with those 12 reps. Doing this only once a week and then some shoulder press on another day.
BTW I think you're a legend for staying on UA-cam after all the hate you've had. Never give up brother
@Bread Bread a Lot bro
why he is hated?
Stalled out around 55kg a few months ago, only way out was to improve tricep work, and more volume at lower weights. Plus doing a bunch more pressing overall. Probably not far off 80kg now. I think most of the benefit was from narrow bench and seated DB shoulder press. Plus a couple days of 1-3 reps with a belt on the OHP, even if I had to push press it up, that slow control back down really helped me remain tight with lower weights.
I just hit 135 for 1 2 weeks ago. next goals 135 x 10 or 185 x 1 ohp wish me luck homies
Thanks for this video Alex. Keep smashing those PR’s
You just can't find this info on any other channel. All other youtubers sell the same boring old rhyme. Here we learn how strength can carry over from one movement to the next and how to get strong naturally. Thanks SO much!
I like to think of it like this: Strength showcase is a performance outcome. It's like playing a video game. For a great experience, you need both efficient OS and powerful hardware. The nervous system is the equivalent of the OS and muscles the hardware.
Loving the OHP content! 🤩
close grip bench and overhead press 100% carryover. my normal grip bench was stuck at 250 for months, mostly because i was neglecting it and training other movements like db bench. i started training overhead press, its been about a month and in that time i went from a 150pr with a belt to a 185 beltless which i hit today and on that same day i hit a 265 close grip bench pr.
Having a high conventional deadlift, ie 584lb+, helps a lot with OHP personally. I'm in my head I think like "it's literally only 2 plates, basically nothing" and the weight flies up. It's all mental honestly.
Just benched 405 recently and i agree, strength is strength. Get stronger at straight bar variation like close grip, feet up, pin, and floor press will have amazing carry over.
Some people may make fun of you but you are proving that your programs are 100% successful. Great job man, keep going.
You know it's a good day when Alex uploads a new video
Key takeaways:
1. High volume twice a week(in the end)= 3x10-15
2. Push down
3. Close grip bench
4. Swiss bar variations
5. Use chains
Sick lift, man. It was buttery smooth! You're definitely one of my inspirations for overhead pressing. And the volume advice is dead on. Right now, I'm working on hitting 5x15 with 140 lbs in the Z-press. Once I hit that, I add 5 lbs. Over many months, the reps will go down, and I'll see what my max is. But hopefully I'll get 5x14-15 with 145 once I'm done with 140.
Edit: regarding the high volume needed for OHP... I think it's because we're working with small muscles, so it takes a lot of time to add mass there. If all muscles synthesize protein at about the same speed, then muscles like glutes and quads will build a lot more mass faster compared to shoulders and triceps. CNS gains happen relatively fast, once a movement is well tuned. So what's limiting the increase in strength in the case of the smaller muscle groups that we use in OHP isn't CNS adaptation, it's protein synthesis. More reps allow for a slightly better stimuli for protein synthesis, and even thought it's not "heavy", it's still a shit ton of practice on the movement, and if you go to close to failure at every set and take really long rests in between, you still have to worry about performance. Every. set. counts. Every. rep. counts. I'd rather take 10 more minutes to rest before a set and get 15 reps than be done quicker and do only 14.
Great video. I personally find it easier to specialize in lifts. The ohp is the simplest, press variations for the bottom, tricep variations for the top, tons of back work for the whole lift. Cheers.
got so happy to see this! have ben wondering this since he did it
I do pullups everyday 10 sets of 10 followed by 20/pushups at 236 pounds. What got me there is incline, regular and decline bench with very heavy weight.
There's some powerlifter guy cant remember his name that said sets of 10 are better than sets of 5 or lower for OHP too
Gyms are opening up again in the Netherlands 💪🏼
Same in France, time for gainzzzzz
Fuck, not yet in Italy, but close! Let's get it brothers!
Really impressive mate. 102kg OHP, not many guys i know are doing that. Plenty of big guys like strongmen, yeah sure, but not normal guys who lift, its quite rare.
He has a 395 bench so it's expected.
@@JHMninja89No, it is not.
I’ll definitely be incorporating 3x10-15 on the Swiss bar OHP soon. Really want that 80kg OHP soon, hit 75kg the other day so in a few months that’s going down!!
Did you get 80kg?
@@liamcoleman1550 injured my rotator cuff going for 77kg. This was a year ago or so, rehabbed it and back to pressing flat at max intensity, but haven’t tried OHP in a while. Will have to see how I get on!
@@PropertywithTeoso frustrating isn’t it? At least you’ve got back to it now. Good luck with your training mate
That's why bodybuilders love to use that rep range with higher volume and medium RPE. The stimulus to fatigue ratio is the sweetest for hypertrophy work.
This is true bro you should know if you have it in you or not on the the day of max out. That is a skill in itself.
This was bloody awesome 👌
I'm stuck doing z presses because my basement is exactly my height, so standing OHP is not possible atm but I will be doing them once the gyms reopen in Germany.
Thats a tougher variation anyway so it will likely boost your OHP anyway.
@@gravemind6536 I hope so
@@davidreuters8509 it will, guaranteed!
Thank you! I love the OHP. Hit 175 not too long ago.
keep going man
Thanks for the content and hard work of editing.
I’m working towards 220, currently at 132… adding 5.5 every 4 weeks… doing 5 x 5… Love the vertical press
Yeah you can forget that progression very soon m8.
Also Deftones. Very important.
Haha, for me, Alpha Wolf.
My OHP went up 10kg in 2 months after I started training ohp twice a week!shoulders looking jacked
I started with Hammer Strength OHP until I could get 250lbs for ten good reps. Then I went to 200 on the bar, for six good reps and worked my way up a biscuit at a time, and a rep at a time. I am 65, and PRed today at 255lbs.
I hit 225 OHP today and now I’m contemplating what’s next? I know the program I have been doing is working okay for now but damn getting to 275lbs is going to be quite the journey. Took 2 years to get to 225 starting from a literal 95 pound for 5 reps.
You need to encompormate eccentric training on your ovh press and do it correctly you will see big strength increases
Tell me more
For me the OHP is by far the toughest lift to progress but the most satisfying bar none. If i end up having a respectable weighted dip+OHP i honestly will still bench press but only for shits and giggles because not gonna lie ohp+dips have you beyond covered
Comming in late to the party here. I had simmilar problems with locking out power, I fixed this by doing seated banded pin-presses overhead. It was a total game changer for me, and an easy variant to mix up with different tensioins for different rep schemes.
Shoulders have a lot of slow twitch fibers so that high volume is key to building and strengthening them 💯
Is this Bro science or true? Weak Shoulder strenght is limiting my bench press i believe
I’ve been told the same thing and that’s part of the reason shoulders require more volume than other muscles, not 100% sure on this though would be great to know
Why would I lie man 💪🏽🤙🏽
you look as strong as ever, nice work dude
Just started OHP this semester at college and after 2 weeks decided to test my max to get a better idea of what I should be working with. After a warmup I was able to hit 135 for 3 reps but it was such a grind that I decided to stop there and not try my ORM. Not sure how much I will be able to press by the end of this year but I'm hoping it is a nice increase.
I can barely do 175 OHP. And bench within 300s. I never really worked on it but now I am excited to see.I am now going to climb OHP to get great bench gains.
205 for 2 (push press) is where I was at last time I checked. Hoping to see 225 OHP in the next 6 months.
Man I hate this excerice But at the same i love it
I’m so weak at pressing every presses i dont undertand
I can flat bench press 50 kg dumbells
But i just cant do shoulders presse
I hate it
I been trying to hit 100KG for 3 years
Been stuck at 75 kg for 2 years
It just won’t go up
It’s Harder and harder for every time
But i’ma take it more seriously now
IMA do it 3 times a week
Haha just did 70 lbs for 6 reps at the gym today...got a long way to go I guess 😅
Yo keep at it bro im also similar to you i can only do 82.5lbs im sure we can get 225 a few years down the road if we keep grinding
@@Taps2121Wouldn't count on having a strict 225lb OHP within a few years unless you have insane genetics or gain a ton of weight. It's pretty difficult to get even after training for 5+ years for most. Not saying you won't but it's a long road! I'm on my 2nd year and I'm no where close to 225lb, but maaaybe I'll get it within the next 5 years 😂
@@hiimronstuart1 Facts bro. Bottom line is, put the time into what you want to improve. Volume and just adding weight to the bar will get you there. And eating lol. I usually taper my volume over the course of a few weeks on a lift when I get to a comfortable spot to test my strength. 225 is something to hit though. I’m only at 195 on OHP while maxing 365 on bench press. I recently started to really focus on OHP but it’s a hard lift to add weight to. Keep working guys 💪🏾
@@hiimronstuart1 I was on the edge of having it with 2 years training, did gain a fair amount of mass and from a genetic standpoint my shoulders and back have always been the quickest to make gains.
@@gravemind6536 Nice man! How much do you weigh/height?
Your numbers are good. Those are very close to elites levels
400 bench -> 243lbs OHP.
Most of my OHP strength came from bench work on Conjugate.
High pulls seems to contributed as well😁
We all gunna make it brahZ😅💪🏻
High pulls as in the olympic high pull?
@@ONE-pg7wd Done from hang. I usually rotate deadlift & snatch grips.
Sometimes I'll do the pull off the floor on lower days tho.
I usually do 3x10 at 70% or 3x5 at 80%.
Last set is rep out and any time I add 2 extra reps the next session I'll add weight.
Also 5x3 & 6x2 ascending sets worked well for me as well right after speed squats & speed pulls.
@@stefandrpa770 idk man I never felt like bench work did anything for my ohp except for incline.
I got to a 225 ohp without even benching serious weight.
Didn’t even hit 2 plate bench but hit 2 plate ohp before it
@@20bucktakedeal75 hahah interesting. I do lot of inclines, close grips and very steap inclines like Louie Simmons recommends. Both bench and press went up greatly 😁
@@stefandrpa770 I think it’s cause I’m tricep and shoulder dominant. Also I’m a strong believer in if you wanna strong ohp do ohp if you wanna strong bench do bench.
Look at Olympic lifters. They don’t even bench press and they clean and jerk vast amount of weight.
Also they only do weighted dips. Usually.
Just food for thought also I’m stronger close grip bench than wide
I have a goal of 225 OHP in two years. Right now I can do 135 for 5. But let's say I have +100 pounds to add to the lift. Well, two years is 100 weeks, and 200 pressing workouts. So, my thinking is that I can stick to the same weight for 20 workouts in a row, and then add 10 pounds. Bingo bango we get there. Feels slow since I've been able to do the boring old Starting Strength +5 pounds a workout up to now, but it's nice to be able to map out a goal and realize that a plateau is just part of the process of getting stronger, and that you don't have to bump up weight every workout to hit long term goals.
Quality info Alex 💪
Damn. My man lookin good. Keep going
You rock dude! I love your info
AlphaDestiny would make a great rapper. I love the cadence when he talks. Hella motivating. 👊
Absolutely outstanding work! 💪👍🙏👑
Awsome video, gonna make a goal to get crazy strong on the over head presses
I don't availability to get a swiss bar but dumbbell bench press with a hammer grip is a variation I like using
What’s harder for you guys, 1 plate ohp or 225 bench
A bodyweight press is the beginning
Top fitness channel on UA-cam according to me ❤
Been working on adding strength to OHP, managed to gain 5kg since the start of the year but sitting at 2.5kg away from 1 plate!
Definitely going to add in some higher rep ohp seasons and close grip bench press 👌
Good luck brother, I was in same boat hit by 6okg pb on Monday after a year of on and off work blame lockdown.lol
Hey Alex, here's a bench variation that may interest you, Swiss bar floor press.✌
Jason Blaha been real quiet since this dropped.
beginner to 9 months of nsuns, achieved 150 for PB. covid came. im just starting to get back to it. almost 125 at this point.
I am at 1 plates 3 reps, 2 plates coming soon, watching ohp videos for inspiration
what is better: sitting on a bench doing overhead press vs standing up doing press?
My max is 215lbs
Hoping I hit 225lbs in 2021
You 100% got this!!!!
@@AlexLeonidas thanks for the encouragement brother🤙
Currently I'm doing the same I've got it's for a double once already, keep working 💪👍
I have a 100kg OHP was so buzzed when I got it for the first time.
Behind the neck is great for volume work, 10-15 reps.
I'd love to see the 225 pound versions of your Get huge with 135 lbs. video!
Not as strong as you, but it took me 1.5yrs to hit 60 for 8 reps, then after a year out of the gym i trained OHP 3 days a week for just over a month and hit 60 kg for 9. I'm also 5kg lighter than I was (78 now vs 83 back then). I alternated doing 12 rep range and 8 rep range with every workout. I want to start working on strength now and go for a bodyweight OHP.
You da man Alex
Hi Alex, lockouts in OHP were your problem area that is mainly a triceps job, so the direct triceps work, CGBP and other benching variations carried over very well. Even HSPU would be good too.
For people who have sticking points at or below forehead or eye level, shoulders are probably more responsible. What would you advise for it?
For me, dumbbell pressing has benefited well. But I need your input. Thanx.