Im a newbie, and the strict press is probably my favorite exercise. Obviously it's the lightest lift, but it makes me feel like Superman when I lift those measley 95lbs overhead. I hope to be able to strict press 135lbs by New Years.
My first year of lifting I was kinda puss about benching. It was where the big scary dudes (who turned out to be the chillest dudes) hung out and I didn't want to ask for spotters to really push myself. But over in the squat rack I could OHP safely as hard and heavy as I wanted. About 8 months in I had a 175lb OHP but couldn't hit a 135lb bench for more than like 5 reps. Years later, it is legitimately fun having a much bigger strict OHP for reps than the one rep max of all the teenagers and college boys with that same coif-top haircut. But my bench still sucks.
Push Press is incredible. Really helped me with grinding through push motions, and the gains to your stabilizers is insaneeeee. My bench press flew up because I always get stuck half way up (meaning weak triceps). I like to hold the last rep at the top to get even more work from my stabilizing musculature
My two cents: you're completely right about the triceps, but it's usually also the lats and the rest of the posterior chain losing tension. It might not be your case, but it's very common
Push press only made me better at push press. When I hit my biggest pr on strict press I was doing no push presses. This was my experience while working with a well known strength coach.
I do my OHP before my deadlifts. I start with strict press and then switch to push press once I can't do a proper rep. I appreciate this video and some of your past tips for the push press. It's one of the most personally satisfying lifts when you complete a heavy rep!
I do this, I've never had a fatigued lower back. It warms up your back nicely imo. If you have lower back fatigue it may be a case of cleaning up your technique
Push press was a game changer for me, once I really started getting good at it my push press went from 55kg to 90kg in a couple months and still going up
Hey brother, just thought you might want to know that your shirt says "Big Plans, Bad Genes" big dreams is more like "大きな夢" doesn't really matter I guess, gets the same idea across
I have what I call a “strongman’s jerk” it’s not terribly pretty but for log, axle and CDB it’s helped elevate my numbers. It’s helped my CDB the most. I’m the only super heavyweight I know that split jerks a dumbbell. Spot on analysis I’m a pretty athletic guy and the movement came naturally.
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley
i think the "pause " aspect of lifting that is resurging rn is due to the emphasis of controlled eccentric for growth. Same reason you experienced growth with rdl and even touch and go if your eccentric is somewhat controlled. i like the pause in strict press , makes me want to own each reps but yeah definitely taxing past 6/8 reps. fantastic video btw thanks !
It feels to me like the "head through the window" version actually finishes the movement with respect to shoulder and upper back contraction and keeping your head looking up and your arms at an angle to your torso is like a low-ROM version. It's almost like the difference between bouncing your deads or bench and doing strict full/paused reps. A lot of guys have trouble with that range of shoulder flexion, but if you work on it, it helps get into the squat position a lot more comfortably.
5lbs a month at such a heavy weight and you're complaining???? Bro i added 5lbs a month from an 185 bench to 235 and i was following a proven program lol
Good luck. You got this. 225 is doable for most people for any movement other than the overhead press. 225lbs is a heavy press. Don't let social misleadia tell you otherwise.
I’m 6’8” and I LOVE push press. My arms are hella long and there’s something truly addicting about holding the weight over my head where it’s near the ceiling. It just makes me feel more like a giant, lol
With only access to barbells at my gym, i focused on push press after achieving 60kg strict OHP. With a good foundation the push press numbers went up very fast. Got first place on the Strongman comp where i had to log press (never had done one before) so def carry over
i'm 5'2 139lbs and can overhead press (strict press, not pushed press) 100lbs for 6 reps but barely can i lift 115 for 6 reps on the incline dumbell bench, i feel like i must be doing something wrong because i've never heard of anyone else having their OHP and IBP numbers so close to each other, anything i should look out for to fix this?
My issue that is stopping me progressing past bw ohp is that my left hand always slightly different rotation to my right hand and if I try to change it I cant push as much
Surprised that you didn't talk about maintaining an activated core throughout the exercise to help protect the back. Other people have said that you get enough front delt development from bench work, so I've dropped it off my program and focus mainly on side and rear delts to get a more balanced shoulder. I've also cut down on volume in my late 40s to protect joints.
@@schultemeister6975 I specifically mentioned chest work, though I imagine it probably does create some level of activation through all the shoulder muscles; the question is what muscle is doing most of the lifting. Pretty sure RDLs are causing quad activation, but it's not my go-to for quad growth.
Commiting to strict press is a flex by itself, but it also lets you transition to push press to go "beyond" failure. You can do it seated also which proves it's strict to onlookers and takes less space.
Push Press improves strict press. To improve Push Press do jumping squats, kinda weird when I first did em, but they do improve the pop when Push pressing. Just start with the bar 1st
I like doing pin presses to work on my weak points on my strict press. Mini bands help since my spotter arms have provisions for band pegs. That and using a football bar to mimic a log press. The Split jerk definitely requires a lot of technique which is why I prefer the power jerk. It's just as effective with less skill needed. I found when I did did split jerk I picked up a bit of the Toma Shuffle which is definitely not optimal. Somehow Loradona Toma makes it work for her.
21:48 it really does depend. Working sets of strength training and working sets of power/speed training, the rebound helps you keep a breathing rhythm and time under tension, and makes it easier to initiate fatiguing you less, yet, in the other case, for training that initial force production, like with powerlifting, training a 4s pause can be very very optimal, since the stretch reflex has dissipated and the bottom position is your pin to press from. With squats i will go through many different rhythms just to warm up my CNS and probably could benefit the same (I.e 1.5 reps, 1.5 with a pause at .5, double bounces, single bounce, quick pause, long pause)
I always thought “head through” was a part of movement standard to get the rep in a lot competitions. I don’t compete so I’m probably wrong but thought I’d heard judges say that on live streams etc.
I like to do push presses, but control the weight on the way down until it's at my chin, then I drop it. That reliably makes my shoulders sore, and weak the next day. I can't say that about the strict press.
I definitely agree rebounding or touch n go on something when it’s in the program for the purpose of repping. Which sounds vague but I think that makes sense lol
I'm 175cm long(or short)😅..and weigh around 230lbs, being training all my life, playing elite hockey 🏒 until i got 16years, after that i just proceeded powerlifting to keep the shape and when i was 40 years old i benched 200kg raw and strictly ohp 100kg easy..so i just wanna say that nothing is impossible if you just keep doing it if you really love it & are consistently!💪🤗..and it takes time and pasions to get really strong, that's the reality!! Just my five cents.. greetings from Sweden to you all great Americans ❤️🇸🇪🇸🇪🇸🇪
19:25 - and when you go to a competition make sure to check out the rulebook. Like in my countries national strongman federation you dont get a downsignal if you dont bring your head in.
@@dennisnordlund902 were u doing it consistently tho? Im guessing u was on and off with it.. i just started OHP since jan on a reg basis like 3/4x a week.. my goal is 225 in under 2 yrs hopefully lol
@Dreweybaby I got 185lbs for one rep max strict OHP following a slightly tweaked basic starting strength 5x5 style program but I rarely bench pressed and really focused on my strict presses. I never did any variations like DB presses or seated presses or that silly behind the neck press. I just hit my 5x5 every 2-4 days and kept adding weight every week or so. But I am 6'1" and I was fat as FUCK and was eating big that whole first 8 months or so. Then I did crossfit for a couple years and my press got even stronger because they programmed a lot of push pressing and Olympic lifting. I started power snatching a lot and that drove my strict OHP up as well. Then I started BJJ and Muay Thai and I just couldn't keep up with an hour of crossfit or lifting every morning and then 2-3 hours of BJJ and Thai boxing every evening so I dropped crossfit and started lifting only like twice a week. My PRs basically stopped after going headlong into combat sports but during COVID I was able to lift a little more because most MMA gyms shut down. I think my one rep max only got to 200lbs but I could hit 190lbs for 3x5. I basically stopped doing one rep maxes for the last 5 years or so. Not worth it to me anymore. 225lbs strict OHP is very, very impressive for the average sized man.
I found push press hits my triceps hard and then reduces my pressing ability on subsequent exercises. Also it hits my core/low back so I don't use it if I can't get 7+ hours sleep consistently. So strict press when my life is relatively hectic and sleep is at a premium. Push press when I can have perfect rest and nutrition.
My goal forever has been a 200lb strict press but I do enjoy the push press. How much do you think would be equivalent poundage if it chased the goal with push press instead?
My best strict press is around 265 and my best push press is 315 for 3. Call it 80%. A ROUGHLY equivalent lift would be a 245 push press. I’m not sure if I’m typical though I do love strict press.
Man Alex i gotta say. I tried your 100lb in 10 weeks squat program and it's been wonderful. Already completed 5 weeks and went from 110kg -> 130kg today, 20kg or 44lbs increase in a bit over a month!. When is a similar bench program gonna release?? Just asking 😆
Had frozen shoulder for over a year, well still have it a bit. Started ohp july 2023, could do 10 reps of 50lbs max. Worked my way up to doing 90lbs for 10-12 reps, super slow grind but trying to do it safely. May try a 1rm strict press soon just to soothe curiousity, thinking 120-130lbs maybe?
I'm sometimes feeling something in the articulation shoulder-arm while locking-out heavy weights. May it be caused by a lack of mobility in the shoulder ? If yes, how to unlock it ?
Stand with your back to a wall, then try and touch the wall above you with straight arms. This will give an idea of your mobility. Make sure you shrug at the top of OHPs to lift the Scapula
my main lift is seated overhead press, then i finish with doing strict standing military press just to work on form really, don't imagine trying to go heavy standing, I feel like I'd fold like origami lol.
Great stuff. 38:45 had me cracking up! I like using some density training to up the stimulus lately for volume. Sets of 5 with very moderate weight with short rests (~1min for most lifts). I saw Pavel talk about this on Joe Rogan and saw Pave write about it in the Russian Bear program. I’m getting great stimulus on most lifts now without the high fatigue cost that comes with burnout sets or heavy loads.
Why is the shirt $34? Will it improve my military press? Or like, make my post workout meal for me? like, the shirt is cool as fuck, but why $34, genuine question?
Push press is more intimidating to me than deadlifts squats and bench press. My max push press is 255 lbs. It's scary having that much weight directly over my head. Sometimes I get light headed when bringing the weight back down. Push press strength goes quicker and takes longer to build back up than it does for me on the other three compound lifts. I look forward to it, it's a enjoyable explosive exercise.
Part of the "collarbone school of thought" is that the energy exerted when you start driving is directly transferred to the bar. If you initiate the movement when the bar is at the chin, the bar can descend prior, creating a less efficient movement pattern.
Also, it should be noted that that theory would be more applicable to the Push Press, Push Jerk, and Split Jerk techniques as these are the ones that have the leg drive initiating the movement.
23:10 - the collarbone-standard is just stupid and ppl who are set on it dont know what there are talking about. My experience is that almost no guy can put the bar on their collarbone when the are doing a closer grip. Which makes sense, right? So the collarbone-thing really is a gfip-with thing and you cant say that closer or wider grip is better or worse. It puts different focus on different things (generally speaking a wide grip is more taxing for the delts while a closer grip is more taxing on triceps). It would be really stupid if someone said that you generally must put focus on one specific musclegroup during a compound-lift and can never do it any other way. But thats essentially what the collarbone-ppl are saying.
Ahh, this is my nemesis (well, after deadlift), one of the lifts that seems like it's never gonna get close to anything impressive, even for my hobbit sized body. Thank you for the tips, lots to think about now.
When I started overhead pressing my 1 rep max was 165. In only a year, I added 50 pounds to my OHP push press and locked out 205. I push pressed 220 pounds recently. 2 big plates! It was one of my biggest accomplishments in life. And if felt heavy as fu@k! My bench press 1 rep max is also about 65 pounds heavier than is was before I started OHPing. So yeah, the push press was my gateway into the world 315 bench presses, etc.
Not doing touch and go deadlifts will train the part that is used more at the bottom, so touch and go will improve the strength of the lockout because the bottom end is not the limiting factor. Doing a stretch at the bottom of the bench press will 100% improve the chest. stretching a muscle under load always works, for the target muscle. You aren't stretching the top end strength at the pause of a deadlift so that's why it doesn't work.
I start my overhead sessions with heavy Push Press, and finish with a super high incline seated press (AD Press) to make sure I’m getting as much fatigue built up in the shoulders through the whole range of motion
Don't try too hard fellas.Deceased and former pro-wrestler Big Van Vader has almost everyone beat.He was doing 1 armed overhead presses on a machine w 275 lbs for reps,I believe.It's on UA-cam somewhere.Most of us will never do that w both arms,lol,but unless you are a competitor - one is only competing w him or herself.Think I can rep my weight once or twice overhead,not bad at 185 lbs and 5'10".Such is a reasonable goal,depending on one's body fat to muscle ratio and a few other factors.
In case you need more motivation to start overhead pressing, here's Klokov clean and strict pressing 162 kg ua-cam.com/video/WnJd42b3EfI/v-deo.htmlsi=oKYN5UmbDF5Qr2fb
I got my strict press to reps with 220 (seated), then started pin and ultimately push press. The thought of working out with 225 (4, 45 plates) was just too intoxicating to keep doing seated strict press…
Head through the window! ;) All jokes aside, great video on a very important subject, and the underlining is great; what works for you and makes you feel the most "at ease and natural", that's what you do.
Pushing through the window allows me to engage more upper back. Staring the sky doesn't work for me. Maybe it's helpful if your incline bench press is very good that isn't in my case.
I feel like your videos are really quiet, dude. Easily listenable on earphones, but I've got my phone speaker cranked and am still struggling to hear the video over very mild environmental noise. The volume level even looks objectively low on my output. Maybe add a little gain compensation to your mic when editing! As always though, great content 👍
My anecdotal take: Always start with strict press as a novice. And try to milk that shit for as long as possible, preferably a couple of years. Then you switch to push press, but only if you have plateaud. Do that for at least 6 months. After that, you can start rotating. Or do both. There are many ways you can combine the strength benefits of being able to place a greater load on the negative parts of the lift through push press, with the hypertrophy benefits of a lighter weight strict press. You can do them on the same days, on different days... You can do behind-the-neck strict press to work on shoulder mobility and stability. No, they are not inherently bad. You are using them poorly.
There´s something about lifting stuff above your head it's just so satisfying
There's a reason his board lists "General BAMF" next to Who is this for.
Im a newbie, and the strict press is probably my favorite exercise. Obviously it's the lightest lift, but it makes me feel like Superman when I lift those measley 95lbs overhead. I hope to be able to strict press 135lbs by New Years.
Homie that’s my current goal too. I’ll check back next year. Hope we both hit our goal.
Getting strong at Strict Press is a neat edge when most other gym goers don't bother to do it.
Feel you, I’m at 115 for reps and I’m hoping to rep a plate for 5x8 by new years 🙏
Mine is 155lbs… OHP transfers over to DB press also 💪🏿💪🏿💪🏿
My first year of lifting I was kinda puss about benching. It was where the big scary dudes (who turned out to be the chillest dudes) hung out and I didn't want to ask for spotters to really push myself.
But over in the squat rack I could OHP safely as hard and heavy as I wanted.
About 8 months in I had a 175lb OHP but couldn't hit a 135lb bench for more than like 5 reps.
Years later, it is legitimately fun having a much bigger strict OHP for reps than the one rep max of all the teenagers and college boys with that same coif-top haircut.
But my bench still sucks.
Push Press is incredible. Really helped me with grinding through push motions, and the gains to your stabilizers is insaneeeee. My bench press flew up because I always get stuck half way up (meaning weak triceps). I like to hold the last rep at the top to get even more work from my stabilizing musculature
I have the exact same story.
I also love to walk around with the bar over my head. Its really fun, feels good, makes me feel my back and core, and gets funny reactions.
My two cents: you're completely right about the triceps, but it's usually also the lats and the rest of the posterior chain losing tension. It might not be your case, but it's very common
Push press only made me better at push press. When I hit my biggest pr on strict press I was doing no push presses. This was my experience while working with a well known strength coach.
In high school we used push presses as part of our shot put training. As a side effect, it elevated my bench press as well
I do my OHP before my deadlifts. I start with strict press and then switch to push press once I can't do a proper rep. I appreciate this video and some of your past tips for the push press. It's one of the most personally satisfying lifts when you complete a heavy rep!
Doesn't it fatigue your lower back too much? I prefer to do them on separate days
I do this, I've never had a fatigued lower back. It warms up your back nicely imo. If you have lower back fatigue it may be a case of cleaning up your technique
@@davidfernandez8515squeeze ur glutes it takes load off lower back
Freakie D specializes in this
Yeah, but he cheats by going to his collarbone
@@AlexanderBromleysmell that? That's moral superiority in the air 😂
@@freakied0550nah smells like comedy
Push press was a game changer for me, once I really started getting good at it my push press went from 55kg to 90kg in a couple months and still going up
from 55kg strict press to 90 kg push press?
Yes. To me it happened the same
Are you sure you're not cheating?
@MoonMan2024 yeah ur doing it wrong lmao.
Love the profile pic my guy. Getting shotguns in BO2 zombies was a massive accomplishment for me back in those days 🔥
If someone can strict press their bodyweight i consider them a badass
Hey brother, just thought you might want to know that your shirt says "Big Plans, Bad Genes" big dreams is more like "大きな夢" doesn't really matter I guess, gets the same idea across
I have what I call a “strongman’s jerk” it’s not terribly pretty but for log, axle and CDB it’s helped elevate my numbers. It’s helped my CDB the most. I’m the only super heavyweight I know that split jerks a dumbbell. Spot on analysis I’m a pretty athletic guy and the movement came naturally.
Hey. It's like they say. If it's dumb but works it's not dumb. Same thing. If it's not pretty but gets it done for you then it's pretty.
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
i think the "pause " aspect of lifting that is resurging rn is due to the emphasis of controlled eccentric for growth. Same reason you experienced growth with rdl and even touch and go if your eccentric is somewhat controlled. i like the pause in strict press , makes me want to own each reps but yeah definitely taxing past 6/8 reps. fantastic video btw thanks !
It feels to me like the "head through the window" version actually finishes the movement with respect to shoulder and upper back contraction and keeping your head looking up and your arms at an angle to your torso is like a low-ROM version. It's almost like the difference between bouncing your deads or bench and doing strict full/paused reps. A lot of guys have trouble with that range of shoulder flexion, but if you work on it, it helps get into the squat position a lot more comfortably.
My overhead press is going up. I’m at 245x3x3. I wish it was going up more than 4-6lbs a month but oh well. My bench is going up too so whatever….
5lbs a month at such a heavy weight and you're complaining???? Bro i added 5lbs a month from an 185 bench to 235 and i was following a proven program lol
@@lm13eddfs I hear that..and yes I’m complaining….😜. I’m 49 and I don’t have much time left. Lol.
Trying to get 225 strict hopefully some push press might help a bit
Good luck. You got this. 225 is doable for most people for any movement other than the overhead press. 225lbs is a heavy press. Don't let social misleadia tell you otherwise.
@@bmstylee appreciate the input! Currently at 205 for a triple so I'm creeping up on it. Slowly but surely
@@joshjered6462I'm pretty sure a 205x3 is pretty much already a 225 for a single, so if you're not there yet, it won't take long at all
205x3 is impressive for anyone. Love to see it
That’s my goal as well, I’m a little under your level. One thing I found helped immensely was push presses for volume, like 8s and such.
I’m 6’8” and I LOVE push press. My arms are hella long and there’s something truly addicting about holding the weight over my head where it’s near the ceiling. It just makes me feel more like a giant, lol
It must be difficult for you at your height.. im 6”5 and OHP is no joke 🤣💀🤣
@@DreweybabyI feel ya, the only time in life I feel tall is when pressing and I’m only 5’8 😂
@@dennisnordlund902 your good height.. but of course vvomen gona say ur short cuz they looking for giants
please keep eating and pressing heavy weight. We'd love to see both of you 6'+ guys get to WSM!!!
@dennis got that perfect squat height though
Love the overhead press content. I think if you created an ebook on the overhead press, it would compliment the deadlift book you have.
Yeah I’d love that. Bromleys overhead content is second to none and has done so much for my pressing!
With only access to barbells at my gym, i focused on push press after achieving 60kg strict OHP. With a good foundation the push press numbers went up very fast. Got first place on the Strongman comp where i had to log press (never had done one before) so def carry over
ive been spamming push press but have no rack so been cleaning it off the floor first after 1 year am at bodyweight ohp/push press 69kg, is that good?
For stability I squeeze my butt like you said but I also try to spread my feet apart and I feel really locked in.
I will start miitary pressing again. I can do bar with 5 pounds for 3 sets of 10 right now. Ask me before 2025 where I am!
Did you actually draw those figures on the white board? Very impressive!
i'm 5'2 139lbs and can overhead press (strict press, not pushed press) 100lbs for 6 reps but barely can i lift 115 for 6 reps on the incline dumbell bench, i feel like i must be doing something wrong because i've never heard of anyone else having their OHP and IBP numbers so close to each other, anything i should look out for to fix this?
Sadly, with today's dating market, I am absolutely spending my entire life developing myself for a jerk.
It’s more impressive to clean the weight before pressing. Pressing off the rack is cheating, HA!
My issue that is stopping me progressing past bw ohp is that my left hand always slightly different rotation to my right hand and if I try to change it I cant push as much
Surprised that you didn't talk about maintaining an activated core throughout the exercise to help protect the back. Other people have said that you get enough front delt development from bench work, so I've dropped it off my program and focus mainly on side and rear delts to get a more balanced shoulder. I've also cut down on volume in my late 40s to protect joints.
The ohp is full shoulder it’s a myth that it’s only front delt
@@schultemeister6975 I specifically mentioned chest work, though I imagine it probably does create some level of activation through all the shoulder muscles; the question is what muscle is doing most of the lifting. Pretty sure RDLs are causing quad activation, but it's not my go-to for quad growth.
Commiting to strict press is a flex by itself, but it also lets you transition to push press to go "beyond" failure.
You can do it seated also which proves it's strict to onlookers and takes less space.
And if you've got a low ceiling in your basement pretty much need to practice seated anyway.
U ever tried doing it seated with out back support.. thats brutal too
@@Dreweybabyprefer unsupported if I do it seated. I naturally rock back and forth a little bit.
@@utgardkraft1412 same here
@@Dreweybaby it honestly never occurred to me to use a backrest, may as well do incline bench at that point.
Push Press improves strict press. To improve Push Press do jumping squats, kinda weird when I first did em, but they do improve the pop when Push pressing. Just start with the bar 1st
Very informative but I'm more impressed wit your drawings capabilities
I like doing pin presses to work on my weak points on my strict press. Mini bands help since my spotter arms have provisions for band pegs. That and using a football bar to mimic a log press. The Split jerk definitely requires a lot of technique which is why I prefer the power jerk. It's just as effective with less skill needed. I found when I did did split jerk I picked up a bit of the Toma Shuffle which is definitely not optimal. Somehow Loradona Toma makes it work for her.
Me too.. i also do more pin presses than reg OHP.. i just like the feeling of starting from a dead stop
@@Dreweybabyi dont really understand how a pin press works for OHP... dont you already always start from a dead stop with OHP?
most comprehensive OHP video ive ever found... thanx dude!
Tried How to Overhead Press Thier Bench then I tore my pecker off!
your artistic abilities are becoming top notch. that "Jerk" illustration though!
21:48 it really does depend. Working sets of strength training and working sets of power/speed training, the rebound helps you keep a breathing rhythm and time under tension, and makes it easier to initiate fatiguing you less, yet, in the other case, for training that initial force production, like with powerlifting, training a 4s pause can be very very optimal, since the stretch reflex has dissipated and the bottom position is your pin to press from. With squats i will go through many different rhythms just to warm up my CNS and probably could benefit the same (I.e 1.5 reps, 1.5 with a pause at .5, double bounces, single bounce, quick pause, long pause)
Head-back pressing vs head-through pressing: Are they judged differently in comps? Has it ever been judged a no-lift when the head was kept back?
Not in strongman, both are judged equal
I always thought “head through” was a part of movement standard to get the rep in a lot competitions. I don’t compete so I’m probably wrong but thought I’d heard judges say that on live streams etc.
I like to do push presses, but control the weight on the way down until it's at my chin, then I drop it. That reliably makes my shoulders sore, and weak the next day. I can't say that about the strict press.
This is the way. I always do a 3 count tempo on the way down from a push press
@@porqpine53me to.. strict press is better to me
Man who draws the human figures. Those are perfect.
Omw to 135 lb strict press next week
I definitely agree rebounding or touch n go on something when it’s in the program for the purpose of repping. Which sounds vague but I think that makes sense lol
I'm 175cm long(or short)😅..and weigh around 230lbs, being training all my life, playing elite hockey 🏒 until i got 16years, after that i just proceeded powerlifting to keep the shape and when i was 40 years old i benched 200kg raw and strictly ohp 100kg easy..so i just wanna say that nothing is impossible if you just keep doing it if you really love it & are consistently!💪🤗..and it takes time and pasions to get really strong, that's the reality!! Just my five cents.. greetings from Sweden to you all great Americans ❤️🇸🇪🇸🇪🇸🇪
Sjuka siffror 🤯
Haha något! Du är ju galet stark Danne!
19:25 - and when you go to a competition make sure to check out the rulebook.
Like in my countries national strongman federation you dont get a downsignal if you dont bring your head in.
HSPU has carried over well enough towards OHP in my case
Ohp is my favorite lift having a -10cm ape index
Also it ends in a victory pose
Tumbless grip is my go-to and especially a very rough knurl bar. Most I got rn is 185 for 5.
That’s impressive
How long that toke u to OHP 185? Im at 155
@@Dreweybabycan’t speak for the guy who you asked, but I reached 185 after about 3 years, however I’ve gotten 2 children in that time.
@@dennisnordlund902 were u doing it consistently tho? Im guessing u was on and off with it.. i just started OHP since jan on a reg basis like 3/4x a week.. my goal is 225 in under 2 yrs hopefully lol
@Dreweybaby I got 185lbs for one rep max strict OHP following a slightly tweaked basic starting strength 5x5 style program but I rarely bench pressed and really focused on my strict presses.
I never did any variations like DB presses or seated presses or that silly behind the neck press. I just hit my 5x5 every 2-4 days and kept adding weight every week or so.
But I am 6'1" and I was fat as FUCK and was eating big that whole first 8 months or so.
Then I did crossfit for a couple years and my press got even stronger because they programmed a lot of push pressing and Olympic lifting. I started power snatching a lot and that drove my strict OHP up as well.
Then I started BJJ and Muay Thai and I just couldn't keep up with an hour of crossfit or lifting every morning and then 2-3 hours of BJJ and Thai boxing every evening so I dropped crossfit and started lifting only like twice a week.
My PRs basically stopped after going headlong into combat sports but during COVID I was able to lift a little more because most MMA gyms shut down. I think my one rep max only got to 200lbs but I could hit 190lbs for 3x5. I basically stopped doing one rep maxes for the last 5 years or so. Not worth it to me anymore.
225lbs strict OHP is very, very impressive for the average sized man.
I found push press hits my triceps hard and then reduces my pressing ability on subsequent exercises.
Also it hits my core/low back so I don't use it if I can't get 7+ hours sleep consistently.
So strict press when my life is relatively hectic and sleep is at a premium. Push press when I can have perfect rest and nutrition.
DIDNT WATCH, WILL WATCH NOW, BUT I HAVE TRIED AD PRESS AND ITS NASTY GOOD.
How to overhead press for no gains?
My goal forever has been a 200lb strict press but I do enjoy the push press. How much do you think would be equivalent poundage if it chased the goal with push press instead?
My best strict press is around 265 and my best push press is 315 for 3. Call it 80%. A ROUGHLY equivalent lift would be a 245 push press. I’m not sure if I’m typical though I do love strict press.
My strict press moves independently of my push press. Work both hard
Great video and I respect the effort you put in the drawings on the board.
Man Alex i gotta say. I tried your 100lb in 10 weeks squat program and it's been wonderful. Already completed 5 weeks and went from 110kg -> 130kg today, 20kg or 44lbs increase in a bit over a month!. When is a similar bench program gonna release?? Just asking 😆
He had a free bench program
Had frozen shoulder for over a year, well still have it a bit. Started ohp july 2023, could do 10 reps of 50lbs max. Worked my way up to doing 90lbs for 10-12 reps, super slow grind but trying to do it safely. May try a 1rm strict press soon just to soothe curiousity, thinking 120-130lbs maybe?
I'm sometimes feeling something in the articulation shoulder-arm while locking-out heavy weights. May it be caused by a lack of mobility in the shoulder ? If yes, how to unlock it ?
Stand with your back to a wall, then try and touch the wall above you with straight arms. This will give an idea of your mobility. Make sure you shrug at the top of OHPs to lift the Scapula
This is incredibly useful stuff.
my main lift is seated overhead press, then i finish with doing strict standing military press just to work on form really,
don't imagine trying to go heavy standing, I feel like I'd fold like origami lol.
Most frustrating lift I have ever attempted to focus on. 460 bench, less than 250 strict OHP and I don't understand why.
world record coming soon, hoping to throw a plate around
I am 16 year old..I started doing OHP like 1 week ago and I'm at 88lbs currently...
My goal is 220lbs OHP ..
Hopefully I can get it soon..
Bar starting on the chest and touching again to get a complete rep 👍
.....no
Seen three of your videos now, have no clue why I hadn’t subbed until now
Great stuff. 38:45 had me cracking up! I like using some density training to up the stimulus lately for volume. Sets of 5 with very moderate weight with short rests (~1min for most lifts). I saw Pavel talk about this on Joe Rogan and saw Pave write about it in the Russian Bear program. I’m getting great stimulus on most lifts now without the high fatigue cost that comes with burnout sets or heavy loads.
Why is the shirt $34? Will it improve my military press? Or like, make my post workout meal for me? like, the shirt is cool as fuck, but why $34, genuine question?
Push press is more intimidating to me than deadlifts squats and bench press. My max push press is 255 lbs. It's scary having that much weight directly over my head. Sometimes I get light headed when bringing the weight back down. Push press strength goes quicker and takes longer to build back up than it does for me on the other three compound lifts. I look forward to it, it's a enjoyable explosive exercise.
What does intimatating even mean 😭💀
I just train for hypertrophy. So I like to stand and strict press, when I can't complete anymore I start push pressing for a couple more negative reps
Part of the "collarbone school of thought" is that the energy exerted when you start driving is directly transferred to the bar. If you initiate the movement when the bar is at the chin, the bar can descend prior, creating a less efficient movement pattern.
So I've heard... 😆
Also, it should be noted that that theory would be more applicable to the Push Press, Push Jerk, and Split Jerk techniques as these are the ones that have the leg drive initiating the movement.
23:10 - the collarbone-standard is just stupid and ppl who are set on it dont know what there are talking about. My experience is that almost no guy can put the bar on their collarbone when the are doing a closer grip. Which makes sense, right? So the collarbone-thing really is a gfip-with thing and you cant say that closer or wider grip is better or worse. It puts different focus on different things (generally speaking a wide grip is more taxing for the delts while a closer grip is more taxing on triceps). It would be really stupid if someone said that you generally must put focus on one specific musclegroup during a compound-lift and can never do it any other way.
But thats essentially what the collarbone-ppl are saying.
Overhead press has the most frustrating plateaus. Painfully slow progress after passing the novice stage
Ahh, this is my nemesis (well, after deadlift), one of the lifts that seems like it's never gonna get close to anything impressive, even for my hobbit sized body. Thank you for the tips, lots to think about now.
Im doing the alternate dip to ohp, but i wasnt doing the ohp acessory on dip day and acessory dip on ohp days, I think i will try it out
When I started overhead pressing my 1 rep max was 165. In only a year, I added 50 pounds to my OHP push press and locked out 205.
I push pressed 220 pounds recently. 2 big plates! It was one of my biggest accomplishments in life. And if felt heavy as fu@k!
My bench press 1 rep max is also about 65 pounds heavier than is was before I started OHPing. So yeah, the push press was my gateway into the world 315 bench presses, etc.
What helped you make the jump from 165 to 205? I just hit 165 yesterday OHP (PR), hopefully get to 2 plates someday!
Not doing touch and go deadlifts will train the part that is used more at the bottom, so touch and go will improve the strength of the lockout because the bottom end is not the limiting factor. Doing a stretch at the bottom of the bench press will 100% improve the chest. stretching a muscle under load always works, for the target muscle. You aren't stretching the top end strength at the pause of a deadlift so that's why it doesn't work.
I was wondering why my biceps and tendons were inflamed, thank you
I start my overhead sessions with heavy Push Press, and finish with a super high incline seated press (AD Press) to make sure I’m getting as much fatigue built up in the shoulders through the whole range of motion
I can overhead press my ex gf's squat. Do I even need this?
Me with 38kg strict overhead press 39kg falied
To me, the strict overhead press is the unsung fourth measurement of strength.
Wow great info! I almost can't keep up lol
Thanks for the video. Good info as always. I think starting strength calls the strict press 'military press.' It has kind of a macho sound to it.
Military press is feet together i think
Thanks for this. I was just searching for this kind of an explanation recently.
Overhead press is the most humbeling exercise imo
Miller Sharon Johnson Linda Davis Kevin
Thank you Mr. Bromley. The work you create is never unappreciated. Excellent video!
There's only one God, and none of you goofy lifters are him.
The Press is the ultimate test of upper body strength.
Anyone know if Bromley's shirts run big, small, or about normal? I'm smack dab in between an L and XL and picking sizes can be a struggle.
I'm wearing an XL, at 5'10 and 275. I'd tell you to bias towards a L if you don't want it baggy
@@AlexanderBromleyperfect thanks man.
My current goal is a 220lb ohp
Great video, exactly what I’ve been trying to figure out on my overhead press. Also Alex, congrats on the baby on the way!
Bromley: How to overhead press their bench
Random dude working out at SHAKE N BAKE fitness: 💀💀
8:14 Billy Bromley came to work today 😅
Don't try too hard fellas.Deceased and former pro-wrestler Big Van Vader has almost everyone beat.He was doing 1 armed overhead presses on a machine w 275 lbs for reps,I believe.It's on UA-cam somewhere.Most of us will never do that w both arms,lol,but unless you are a competitor - one is only competing w him or herself.Think I can rep my weight once or twice overhead,not bad at 185 lbs and 5'10".Such is a reasonable goal,depending on one's body fat to muscle ratio and a few other factors.
In case you need more motivation to start overhead pressing, here's Klokov clean and strict pressing 162 kg ua-cam.com/video/WnJd42b3EfI/v-deo.htmlsi=oKYN5UmbDF5Qr2fb
I got my strict press to reps with 220 (seated), then started pin and ultimately push press. The thought of working out with 225 (4, 45 plates) was just too intoxicating to keep doing seated strict press…
Head through the window! ;)
All jokes aside, great video on a very important subject, and the underlining is great; what works for you and makes you feel the most "at ease and natural", that's what you do.
On the wide/narrow grip, I thought “stacking the joints” was the way to go…..you’re saying not really ?
Pushing through the window allows me to engage more upper back. Staring the sky doesn't work for me. Maybe it's helpful if your incline bench press is very good that isn't in my case.
I feel like your videos are really quiet, dude. Easily listenable on earphones, but I've got my phone speaker cranked and am still struggling to hear the video over very mild environmental noise. The volume level even looks objectively low on my output. Maybe add a little gain compensation to your mic when editing! As always though, great content 👍
My anecdotal take:
Always start with strict press as a novice. And try to milk that shit for as long as possible, preferably a couple of years. Then you switch to push press, but only if you have plateaud. Do that for at least 6 months. After that, you can start rotating.
Or do both. There are many ways you can combine the strength benefits of being able to place a greater load on the negative parts of the lift through push press, with the hypertrophy benefits of a lighter weight strict press. You can do them on the same days, on different days... You can do behind-the-neck strict press to work on shoulder mobility and stability. No, they are not inherently bad. You are using them poorly.
Rotator cuff injury that I will not have surgery to repair, too much recovery risks, makes OH presses a no-go for me 😢
“Most guys can’t spend 20 years perfecting their jerk”. Hate to tell you Bromley…
I’m commenting for the algo, but just got kicked out because I’m an Olympic weightlifter 😅. Have fun and tell me how the video is!
read it as "How to overhead bench their press"