Is Overhead Press Good For Building Muscle?
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- Опубліковано 16 бер 2024
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This video explains if the overhead press is worth it for building muscle. The shoulder press has been criticised online because it's not optimal for bodybuilding. The argument being it's too taxing when standing, a poor stimulus to fatigue ratio.
If the goal is general strength while involving the core, the overhead press has value. This tutorial will explain overhead press exercise variations with calisthenics including pike push-ups, dips and handstand push-ups. You'll learn what angle of bench is optimal for dumbbell overhead press.
Enjoy this nuanced discussion with @coacheugeneteo - Спорт
If you enjoyed this collab, watch eugene teach me how to bench press ua-cam.com/video/vjM4BcLWdpo/v-deo.html
These collabs between the two of you are a nice breath of fresh air and show the best of both worlds!
They both have calm vibes and are not so hectic like other fitness influencers
This is my second favourite exercise after deadlifts
Yeah, deadlift is the goat. Even ignoring how great it is, it just taps into a primal part of you and feels amazing.
I also haven't done my back in since starting to deadlift heavy. I used to hurt my back a lot but now it never happens.
My third favourite after barbell back squats and deadlifts.
Over head presses wear out the socket joint ,the arm isn’t meant to rotate that way let alone with weight . Just saying .
@@UncleTermite
That’s the craziest thing I’ve ever heard.
@@Ont785 killer klowns from outer space.
Over head press, bench press, deadlift, squats, pull ups & pushups are total OGs any experienced guy wont ignore
Edit: Thanks for 100 Likes all you OGs😎
dips too🔥
I remember me going for a 1000 push ups once. Reached 851 pushups. My serratus anterior was so utterly sore it was orgasmic. I kight actually try that again this weekend.
bench press is one of the less effective ex to build chest/upper body muscles, and dead lift too for legs/lower body
What is Deadlift good for? Is it worth doing at all or skip the exercise entirely? @@Ale55andr082
@@Ale55andr082what do you recommend instead for chest?
I am doing 90% calisthenics, OHB is part of the 10% and it simply feels great.
Overhead Bress
Overhead breasts.
OH🅱
@@jacksonlittle282😅
Overhead breast
Been training overhead press hard lately, it feels great to do, and has a lot of real world applications if you work a physical job :)
Even if you don't the occasional couch you need to get into your apartment is good enough of a reason : P Plus, it works the serratus, which very few exercises do.
Daniel, you keep pumping out quality content..this vid is a clear example. Both you & Eugene cover the topic very well. You’re both very humble guys. This gives us an insight of how honestly your views & thought processes are re this topic. Respect!!!
Love your collabs. They're honestly entertaining, chill with a lot of information loaded in it.
Compound exercises like the OHP are FAR more efficient than isolation exercises in building overall muscle because they hit many areas at the same time. If you want to get big, a few compond exercises (e.g. OHP, bench, deadlift, squat) done well will build more overall strength and muscle faster. Yes, if you have plenty of extra time, doing lots of isolation exercises is great for definition and can be optimal for very "specific" areas, but not everyone has the time.
I don't do any isolated lifts. I just... don't like the strain I feel like it puts on me. I've been lifting for 10 years only doing compounds. I don't LOOK like a bodybuilder, but I am definitely shredded. Just OHP, rows, cleans, cnj/snatch, high pulls, squats, essentially just an Oly WL regiment.
I did overhead pressing movements my entire life with progressive overload, and my shoulders saw very little improvent. Once I started doing side lateral raises and rear delt flies 2-3x per week with high repitions, they became absolute boulders. And no it doesn't require tons of time. 15 minutes per session is more than enough. Just keep a pair of light dumbells handy in the house. No need for the gym.
@@freelancerAMthat's because the overhead press is a bad overall delt builder. It's a great overall shoulder complex exercise, but for the delts specifically it's a tad overrated
@@rad_lad_2715 you get sooo much shoulder work, particularly on the front delts, through other heavy compound pressing movements, especially on chest. There's nothing wrong with OHP, but your body adapts to it fast. Isolation exercises for shoulders are the most effective in my opinion, but the key is frequency and high reps.
@@freelancerAM To be fair the lateral head of your shoulders is the thing that will give you boulder shoulders. While OHP does work it out, it simply does not do terribly efficient with the lateral head that lateral raises will do
For me OHP (besides DL) is one of the few lifts that really makes me feel strong. Pressing my body weight or more over head feels so much more 'raw' and useful compared to lying on my back and pressing something over my chest.
Exactly!!!! I always laughed at bench press because I think its way more impressive to take a weight from the floor to over head.
@@StrongerThanBigfootoverhead press is performed shoulder width
Plus you can just drop the weight off you're too fatigued unlike bench press
For me the overhead press is a fundamental movement I do whether with bodyweight, dumbbells or kettlebells
Do you see a need to do ohps if you do pike push ups? reason i ask is, there are two exercises that my shoulders seem to hate - overhead presses and lat raises. But oddly, aside from pike push ups being hard af, never felt any weird shoulder sensations from doing them. (As for lat raises, i swapped them out for face pulls and my shoulders have been thanking me since)
@@ce1474 try doing ohp with neutral grip it could help
@@ce1474 Go with the exercise that feels comfortable to your shoulders we are all built a Lil different. Arnold Presses work well for me also with dumbbells
@@DJAPE-vq5jw I use the neutral grip often myself as well💯✊🏿
@@MRKJONES74 Oh ok, if you do both, i was wondering if strength gains transfer between the two fairly well. Goal is simply to have resoectable ohp strength, even tho im doin pikes. Ill give neutral grip a try, i normally do overhand grip with a barbell.
I love it. Really gave me nice and round wide shoulders
Great video! There was so much more in that video than I thought there would be. Really enjoyed the conversation.
Great format. Great to see how your presenting and speaking skills have improved over the years with this type of format.
not necessarily the skills that improved, maybe as they got larger they could afford to hire better writers. a 1.7 million subscriber youtube channel makes enough money to afford to hire writers for scripts rather than doing it all himself.
Weighted calisthenics plus compound movements seems to be the future
weighted calisthenics is an oxymoron...
@@JafmanzSo? You shouldn't take training advice from the dictionary.
In weight lifting we use weights those can be your body, some metal or indeed any object you are moving the body with applied resistance. Calisthenics is very specific in that it ONLY uses the human body as the weight!
weighted calisthenics is weightlifting... a term already exists!@@tykjpelk
@@Jafmanzweighted calisthenics is king for muscle building and strength gains
@@aminlogory4684 so weight lifting….
I really liked this format - nice one Daniel!
Fantastic video, loved the conversation and the facts you've mentioned. 💪
I love overhead press. Started weightlifting four months ago and started off with 5kg dumbells each and I'm now comfortable with 20-22.5kg each. The barbell press is a bit difficult for me, but I enjoy the exercise❤
I wouldn't go much higher than that weight. Just slow them for 3 solid sets.
Loving these discussions
My favourite upper body lift
I actually like push jerk. But with a slow lowering overhead press down. Why not put the quads into it too?
@aethylwulfeiii6502 I love the push press and push jerk as well. When I say OHP, I usually am encompassing all of its variations and similar movement patterns. I have at least 10 different ones in rotation. I really like the Z press, kettlebell and other unilateral OHP variations, push press, etc. Awesome movements! 👌
Same
My two favourite fitness channels, love it ❤
7 reps with 100kg!?! Fuck, I can't even do 7 with 50kg 😢
7x100 would be like 12hspu with 120kg body weight 😂
lol yeah that’s insane especially for someone who isn’t huge. Maybe I can get there one day
Great video guys! Thank you!
It's still a compound movement so it's got to to be beneficial? I think it's good especially if you're getting back into pullups or just trying to increase strength.
This video is aimed at me! Truth be told I'm not very good at the OHP, so when I heard you don't need any extra front delt work I was happy to bin it off. I may return to it now, thanks for the info.
OHP was a part of my routine for years. I took it out for a while and saw my bench press progress stall and even go backwards. That was despite increasing my isolation work on triceps and back. I’ve since put the OHP back in, and I am seeing big gainz. I don’t go heavy, generally lifting 65-75% of Max, with rep ranges in the 8-12 range. I use different variations (sitting, dumbbell) always as a secondary movement on my upper body days. I also find that the OHP torches my core like no other lift.
that was a very nice talk about one of my favorite movements
thanks boys
Thought for you live all the content you do the science etc all awesome your are the best out there unconditionally, love to see a day of what you eat on a daily basis morning until evening and also what supplements you use if any I think it would be a huge audience for your channel ?
Paul🏴
Fun fact, I did a tonne of deep handstand pushups and barely any lateral raises (kept the weight at 15lb lmfao) and my shoulders were HUGE. I stopped doing them because of people on UA-cam and now my shoulders ache and are smaller despite going up in weight (25lb) and volume for my lateral raises. Oh, I also felt more aches on my joints where’s before I never had problems.
Honestly THIS! This is the sole reason why the only thing i do for shoulders is deficit handstand puships!! Been doing them for 4 years now and honestly NOTHING compares to the growth i get in my side and front delts than this. Even if i go to a gym and i do overhead press i still dont feel satisfied unless i do handstand push ups later when i get back to my house or the next day doms.
NOTHING compares to the hypertrophy you get from these and is honestly the best shoulder builder for me personally (and ive done every shoulder exercise you came name).
As an MMA athlete I don't have time to divide all muscle groups into seperate days for the simple fact that there are only 7 days in a week and I need to combine strenght training with Grappling, stand-up and conditioning which leaves me with 1/2 days for strenght only max. Compound ex like the OHP will always be my go to together with calesthenics. I understand people who are solely focused on esthetics or body building to go for different isolated exercises but for the rest of us who use fitness in support of a discipline of choice I would always recommend realistic movement full ROM compound exercises. I reap the benefits of it during every training.
I do C&Ps with KBs (not a barbell), in an Arnold Press path, so I do get rear and side activation, but under counsel from a certain wee UA-camr, I prework with lateral raises or wide barbell front rows before pressing, makes a difference.
I normally don’t enjoy long fitness videos but, when the best of the best sit down from a chat, it’s worth listening to.
Thanks lads!
Controlled Eccentric Dead Rows & Standing Barbell Overhead Press are my favorites
It was the go to exercise back in the day and it worked for us .
I only do Military Press for shoulder and my Side delt grew very well too. I saw Most shoulder devlopement after i got to 80kg ohp
I’ve been big in to farmers carries lately. Great for core, great for shoulders
I get better pump in my front delts from doing barbell overhead press than from doing seated dumbbell press.
Amazing video, guys
I started doing overhead press to improve on my handstand push ups, and it's a great complement for building shoulders too.
Excellent
After hitting an OHP plateau and encountering some bicep tendonitis, I switched to seated dumbbell OHP and Arnold Press to keep working a similar pattern as I recover. The Arnold press in particular I find to give a wild shoulder stimulus. Would definitely recommend experimenting with that to anyone who struggles to progress or with injury in the barbell overhead press.
Behind the neck presses have been amazing for my shoulder health. If one mastered the btn press, dip, and chest flies your shoulders are pretty bullet proof.
Mastering the rotater cuff exercises would make it bullet proof
Anyone that can strict OHP their own body weight are in an elite club of physical strength.
I do OHP because its a fundamental movement and translates to performance that you can apply in your daily life. the aesthetics part of it is just secondary
and the aesthetics part is truly the missing part of a real masculine physique.
Yep, FitnessFAQs has shoulders that would make a bodybuilder blush.
Cool conversation, I love OHP even though I'm very weak at it.
I have a shoulder impingement that I have been battling with for almost a year. I stopped lateral raises and dumbbell and switched to overhead press a month ago and finally feel the impingement lessening and mobility increasing. my routine is compound exercises now full body 3 days a week roughly 1HR rotating my start push pull legs.
For me scapular upward rotation is the main point. Serratus anterior training and balancing scapular muscles.
From a physical therapist perspective the best point brought up is the high association of injury/pain and the overhead press. Modification is needed for most people to prevent gradual progression of pain.
Shoulders/OHP have ALWAYS been my weak point. And I LOVE doing OHP.
I started doing them again but it is rare to see . Helps my handstand.
Thank you both for such an excellent discussion. If only all online fitness advice was based on such experience and thoughtfulness. Legends!
What's your opinion on the 'Arnold Press'?
I do dumbell overhead presses, and am shocked at how quickly I hit a platueo. Used to do them a long time ago, so there was a bit of muscle memory this time round. But still hit that platueo surprisingly quick. Overhead presses are renowned for this. Need a different form of stimuli to break them through the wall.
Fantastic 🎉
Hi Daniel, I've been doing your Hybrid program for around 2 years now, and it just came to my mind, is there a face pull exercise replacement in the program? How would I include it and is it necessary?
This is my favorite exercise.
Overhead Press is my favourite exercise.
✓It is hard to do in overloading.
✓It looks manly.
✓It is compound.
✓It teaches you preciseness.
✓My shoulders got huge and probably the best part of my body even though I don't do more than 4 exercises per week.
I just hit 87.5×1 kg and 82.5×2 last week. 1.90 105 kilos.
My favorite exercise. Repping your bodyweight over head feels so much better than benching 2-3 plates.
what is your best set or 1rm in ohp daniel?
Behind the neck press is fantastic. 💪😁
I usually use the ohp as a superset for lateral raises and tricep workouts.
Shoulder's toast so I can't bench but I can press still.
Sorry to hear. One of my greatest fears is fucking up a shoulder. what happened?
Bodybuilders = look good = isolation exercises. Functional fitness = Be strong for the real world = COMPOUND EXERCISES!!!
I love them, but with dumbbells for better independent range of motion for shoulder joints.
Standing starting from the clavicles/upper chest, keeping the bar as close to your face/body as possible and locking out with the head forward/bar slightly behind the head and over the hips ftw
Never stared at a bicep more in my life... Great video though 👍
I feel form my experience it builds complete upper body including traps if squeezed at end range of motion to high upper chest girth , popping out muscles just under those clavicles ... plus shoulders obviously ... I like ..
The bb ovh press is my main exercise for vertical pushing strength. I do switch it up with dbs and hspu's but bb ovh press is the staple.
Behind the neck press gives me a great pump on rear delts for sure
It's the test of strength, muscles for show
Funny because my WHOLE training program is built around increasing OHP. It's not the best way to train but I am obsessed with OHP.
It makes you feel like a Superhero, doesn’t it!
I feel you bro, mine is centered around ohp pullups and deadlifts
@@ExNihilo634 true it makes us feels like a superhuman like wwe wrestlers
👉🏻 what to do if we don’t have the barbell and weights? Does freestanding handstand achieve the same results or how to modify it??
shoulder press with dumbells
OHP is a true pure power move
For me handstand pushups against the wall have always been easy. But overhead press always had me struggling. I realized that hspu is easy for short arms. Obviously, once you start elevated you all of a sudden can’t do one hspu. That’s the part you can train with OHP :)
@fitnessFAQ can I ask why you are using suicide grip for the overhead press? Any specific reason?
I'm older and my shoulders eventually flared up with pain as I aged. I found doing the barbell overhead press standing up with my grip in a little - still wide but not super wide - stopped the pain. I also do it behind my head but with lighter weight and more reps so I don't kill my shoulder, some people say you can injure yourself with this one, but seems fine with lighter weight to me, wouldn't load it up heavy though. On the overhead presses, the barbell seems to give me more stability than dumbbells and it doesn't hurt. Weirdly, it's the opposite for my bench press. My shoulders hurt with a barbell no matter where the grip is, but far less than with a dumbbell bench press. Morale of the story is - find what doesn't hurt you, then do that. Don't stop exercising, there's always a plan B.
The military press works the shoulders, triceps, upper chest, upper back, and core. It's a great overall upper body exercise for strength and muscle development, so why not ? It also helps a lot with benching more.
Great exercise after legs or bench (as in a full body workout)
i replaced ohp and flat bench both in favor of incline incline bench. dips and lateral raises have continued the be staples for me
Kettlebell op is the best
great chat
I do this once a week because I'm still recovering from a SLAP tear following bench pressing. OH press doesn't give me shoulder pain. I'm a runner so don't have a lot of time to faff about in the gym with shoulder and chest exercises.
Overhead pressing, including push presses and jerk variations, is something I could never let go. I'd rather have a strong OHP than a strong bench.
Is a good variation with the barbell, up and down behind the neck, up and down onto upper chest and repeat?
I'm 60 6/2 218lbs.... I do 5sets/5-10reps of squats 225... then 135-155 standing OHP right after 5 sets/5-10reps.. On days I'm not doing OHP, I'll carry x2 45lbs/90lbs plates overhead and walk around the gym... I prefer strength over pump.... The OHP along with heavy close grip T-Bar rows has built me a thick dense back and shoulder girth, just an over all healthy athletic build... and I'm strong
Overhead press was removed from Olympics now only push jerk and split jerk is done, which is both quads, shoulders, back and abs.
I do overhead/front press, standing and sitting. Dumbbell seated or standing, you're asking for trouble on biceps and forearms the heavier you go. Standing barbell it's the same with your back and wrists. It's not a beginner exercise, as so many things recommend.
I can say ever since I started adding weighted calisthenics to my workout i never felt stronger and better after a workout
as a swimmer starting goin to the gym doing the shoulder press machine was my nemessis..... my shoulders where aching so much cus i was doing 1,5-2 miles of swimming and goin to the machine at the first 2 months was really problematic. After a while i started doin dumbbell shoulder press with over 80 degrees with a more not quite 90 with a little bit changed form.... and this was good, of course i was doin laterals and such but the shoulder pain was Real...... Still sometimes when i go to the shoulder press machine i am still getting that pain so i stop completely using this machine..... is too vertical.....
I have a question about a dilemma many have with regards to this exercise and Boxing: Overhead Presses are tricky if your primary athletic hobby emphasizes throwing strikes like Boxing or Kickboxing. It’s not that they can’t be done but they can backfire horribly if you aren’t careful because you need to be relaxed and fluid at the shoulders to be able to throw technically correct, fast punches. This is even in cases where the shoulders feel healthy and well balanced with adequate pulling muscle development. It seems to be something about the way it effects muscle memory but I’m not sure….
Is something you can provide advice for or is it something too far outside your expertise???
Overhead press is a great exercise but, when lifting heavy, may not be worth the risk of back injury. Even seated OH press puts a lot of stress on the lower back, especially at full lockout of the lift.
Where does behind the neck overhead pressing rank? I don't know why but I really like how it feels, I've no idea if it is doing me any good or not but I still do it.
Incorporating OHP a lot has help me build my shoulders that translates me having healthy shoulders in having a physical demanding job that focus using your arms carrying heavy objects for the whole day nonstop.
As other people that are in a physical demanding jobs have shoulder problems.
Training OHP has real world applications and does help you maintain healthy shoulder and away from injuries.
I had shoulder issues/impingement and the one thing I could do without making it worse was the OHP...
Nice Bicep dude
I like to do “optimal”, but I also like weeks where I just have fun, and do the big 4 lifts(bench, OHP, Squats, Deadlifts).
When I smash the bar in to my nose on the first rep, I know it's gonna be a great set
The problem is, is that people have a hard time knowing what specific excercise, what form, and body positioning causes the most hypertrophy in the front delts generally speaking
This still has to be discovered in a more definitive way. Some people think raises really work some people say put the dumb wells as far back like your almost doing a behind the neck press. Than others say no keep the dumbbells slightly in front of your body more and press.
I guess certain ways will work better for different people but more research has to be dont on generally which excercise and exact forms generally stimulate the most hypertrophy
Best exercises for building strength and muscle
In this order
Squat
DL
press (standing overhead press)
Roe
Bench press
specialising OHP got me fuckin yoked, anyone shit taking it doesn't have a clue or any gains
It's a good noob gains builder
I don’t do OHP and I guarantee you I can do more handstand push ups than you (disregarding the balance aspect)
If it works for you then great bro but there’s plenty of other exercises that more than make up for that
@@daorkykid lol
@@gabriel08607 sure lil bro i can do assisted one arm handstand push ups by only doing OHP lol ohp > handstand push ups
@@gabriel08607but the question is does he care for or train hspu? (Ik its a calisthenics channel). Not everyone has the same goals just saying.
Is there a difference between Dumbell and Barbell version? I follow the Reddit's recommended routine with whatever change possible for me. That means I do pike pushups/dumbell over head pushups. I do dips instead of pushups. Should I replace dumbell over head pushups with lateral raises? I can only do 1 exercise for vertical push and I want it to sufficiently affect my delts.
Lateral raises is the KING of side delts which gives you 3d broad shoulders. I wished I started it sooner in my lifting journey if I knew how good it would be for my shoulders.
Nice 👌👌👌👌
I don't remember the fitness UA-camr who said it, but I recall someone saying the following in defense of OHP's bad rep (Paraphrasing);
"If you can build towards training with 60-80kg in your OHP workout sets. You're not going to have small or non-existing shoulders. You just won't".