HOW TO Overhead (Military) Press: Best Exercise For Building Shoulders + Strength
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- Опубліковано 8 лют 2025
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I must say man your tutorial videos are all spot on...explained very well from multiple angles etc. Great job bro!
DO. IT. UP.
Retract them backwards like you're keeping tight for a squat. Don't squeeze your traps like a shrug, just pull backwards.
I love how recently you've been posting a video about almost everything going through my mind. STLG, pendlay rows, military press... Keep em' commin!
Its underrated because doing a strict military press is a rare sight, its currently getting a resurgence but a couple years ago, no way
Omar great cues in the video. Had watched this vid a few times and when I did the move I could feel it wasn't hitting my shoulders correctly, then I realised I hadn't changed my thumb position. when I moved my thumb behind the bar I couldn't believe the difference something so small could make, cheers bro
Its completely safe on the overhead press, the bench press as I demonstrated with pins is fine to do the thumbless grip as well
I was told to keep your wrists straight when the bar is in the air!
my friend and i tried this yesterday, it was much more difficult than i thought 35kg was more than enough. did 10 reps 4 set. my new favourite shoulder workout thanks Omar
Way to be a boss. I just wouldn't expect someone to advocate that in a basic pressing video considering there's more technique involved with a proper clean.
Thanks chief, your OHP looks SOLID, we all need more shoulder mobility. Sitting down at a desk fucks us all up
Look up Todd Bumgardner (seriously) on the overhead press. There is powerlifting OHP press, Oly lifting, a ton of variations
Excellent video. I'm one of the maybe 6 people I have seen at my gym doing overhead press. It's one of the funnest lifts but hardly anyone seems to do it
You are knowledgeable, kind enough to spread the information to your followers for free, and best of all, hilarious. You are a genuine individual, Cheff Buff. An inspiration to us all. No homo.
The information you provide is the best on UA-cam.
Keep it up man.
It's essentially a different form of a bench press. This just targets the shoulders more and will make them a lot stronger then the bench press alone, it also works different areas of the shoulder muscles. This will also work your triceps. Stronger shoulders with more stability = stronger bench press. I might be missing a few details but that's the gist of it i believe.
Many things, seated is actually harder on your back in a negatively way if performed incorrectly
Yes its better than sitting and there is a difference, if sitting down and performing incorrectly can actually put more pressure on your spine
It was mine last year, now I've been bringing it up
What the hell is these empty comments?
Man, you are the man. Honestly. Keep up the awesome work and your channel is gonna explode! RESPECT.
Fully agree. I started doing them after Matt Ogus showed the proper form and way to do te exercice. Use to press 30lbs dumbbells, im up to 60s in about 2 1/2 months. I can almost military press 1 plate for 5 reps. Results really do come fast.
EXCELLENT advice! I'm actually one in the group who can't overhead, but it was great to watch this anyhow. Thanks for posting.
Everything that you're saying about the technique and just using the overhead press is dead on. I have been an novice lifter for a couple of years working out off and on and I've stayed away from it because it was hurting my back as I couldn't figure out how to do the movement correctly so I took advice from you, Alan Thrall, Elliott Hulse and Furious Pete and my strength went up significantly overall in a short amount of time. I'm checking out the rest of your videos for advice on squatting 6 days a week. I Could use more of your help as I just want to get bigger and stronger.
Hi, in short; overall shoulder mobility was improved. The exercise also helps me warm up my shoulders quite nicely. I messed up my left shoulder about two years ago while benching. I believe fatigue leading up to loss of proper form was the culprit. I could barely lift my arm in the following weeks and two years later, it still gets sensitive from time to time but MUCH less. I ice it preventively after training which seems to work for me.
You replied just as I hit the gym, did the military press as a salute to you my man.
its easier behind your head because of the position of the shoulderblade, a lot of pressure is loaded on your ligaments which makes it easier for you to bring the weight up again. ligaments work kinda like strong rubber bands
Man what a nice fucking thing to say, honestly dude thanks. But its subscribers like you that keeps this awesome.
The shoulder dislocation exercise has really helped me (with anything regarding shoulders, squats, bench, military press etc.). Search for "shoulder dislocations exercise" and check out the first result (dude in a black shirt). Start slow and wide and progress from there.
Yes you are arching your back, keep your core tight
"Press for success" is a quote which means so much.
GJ and thanks for the input Omar :-)
Omar you do read my fucking mind? Was doing military press for the first time today, was looking for a good video ALL day.
I get back from the gym, and LOOK whos making the exact video i was looking for?
Omar seriously love the vids you make theyve helped me a lot already. Hnads down top fitness channel on the web. Cant wait to see your vids averaging 500k views
Probably all those years walking around in a static most muscular pose.
I ain't chef buff but my philosophy is to do everything standing. It requires more stabilization strength, its more of a compound movement. You have the added benefit of shooting through your legs to force up that last rep and come down slow on the negative. I would say both are beneficial, another variation is the hand stand push up which is just as good as the standing military press if not better.
you're right it can be a very dangerous grip if done by someone who is not use to it but i noticed when i would bench with thumbs it causes your elbows to flare out but with out thumbs you can bring the bar lower to the chest and elbows tucked for proper form
Yep, he's solid, the only points I disagree with slightly on him is the squat
Man chefbuff deserve moe views man....this guy put quality time making this quality video.......moe power to you chefbuff......solutations from toronto!
Great video man. Confirmed I was álmost doing it correctly, just had to watch the wrists-above-elbows more.
Same problem. Not looking to cut corners on the Project Buff routines, but there are a few workouts that give me pain or I don't feel like I'm doing the right form.
I never got it looked at by a doctor but from online searches it was most likely bursitis or something along those lines. It's most sensitive around the front deltoid when doing a motion like a front raise. Proper mobility work, warm up and especially perfect form has greatly reduced annoyances.
I have to say, your videos are very helpful, when I go back to the gym ima utilize all the information ive learned, still have much to learn, just that.now I have a better idea
Great shoulder/upperchest exercise :)
Triceps too. All around awesome compound lift
good vid. i stopped doing seated presses long ago. i just maxed out on ohp yesterday and my abs are so sore! it's a total body workout.
I freakin LOVE the overhead press! I'm a female and it's done wonders for my shoulders! Glad you discuss this
Real good video O! Need to work on my own shoulder mobility!
Always nice to get conformation that my form has been spot on, thanks for the vids buddy, and regards from Singapore.
in high school weightlifting we did a seated military press. in which our coach did not take the time to introduce the proper form, and also i have hyperlordosis (swayback). i ended my weightlifting real quick by not knowing the proper technique. if you've never done this exercise and want to try it on a bench, don't go heavy.
Glad I could help
For some reason, this lift confused me so much. I just felt so awkward doing it. Thanks for the video!!
Thanks for the tips. I will try this tomorrow and hopefully I wont be another guy in the dream that screws this up! Looking for some gains and I know these tips will help. thanks for sharing this video.
Dude, I've subbed to your channel, really enjoy your videos and find them very helpful. There is however one thing that I disagree with: the way you grip the bar in this vid, without using your thumbs. I just think it's an extra safety mechanism that many people ignore (or are over-confident about), in the absence of which everything can go horribly wrong in an instant.
Thoughts? :)
Keep the videos coming! Thanks!
Always do chest before shoulders...reason being is the bench press uses shoulder muscles while the shoulder press doesnt use any chest muscles. This way you can use maximum effort on both lifts.
hey omar you got one of the best fitness channels on youtube! my question was how would you rate the seated dumbbell shoulder press against the exercise you demonstrated? thanks
I just end up doing light weight with high reps, upright row and lateral raise has produced a nice square shoulder (do not forget rear delt exercises)
Chef Buff! Big Fan & Youngster Subscriber here! do a vid on tips for teens and building muscle.......importance of form, possibility to stunt growth, losing weight, cardio etc.
-THANKS CHEF BUFF
love this exercise , btw you have one of the best fitness video's tips on youtube..keep it up bro!!!
Omar, I appreciate the comic tees and Akira background. Your t-shirst designs are dope too as well as your solid advice. I get a lot out of your approach.
One comment about this demonstration: wearing dark colored clothes makes comprehending the movement your explaining diffifult. Especially when your want to point out subtler mechanics; as you were with the shoulder blades in this video. Perhaps wearing lighter colors, additional lighting, or sporting one of the custom tanks will aide in more visually comprehensive demo vid.
Thanks for your creative approach and diligence in study.
Yes you certainly can
how is this under rated? everyone ive ever seen work shoulders does this or some variation of the same movement.
Depends on your whole program, but doesn`t sound bad
its always my first exercise on shoulder day,good vid man. loving the Hulk shirt too.
I would have to see the form
I filmed 5 vids with it, it'll be in more!
Great job on this video Omar! Thanks for sharing!
I was concerned about flaring my elbows at the end, then i got back to this video and learned that it's quite normal, nice!
did overhead press today. snapped sooooo much shit up!
what do you mean?
Robert Butacu he visted snap city
Snap city
Mark Richardson lol how?
Standing overhead press requires you to use more muscles to stay in form (eg keeping balance).
thanks for this, very informative and i wanted to do this exercise today but wasnt sure on the form
Awesome video cherry buff. I was doing overhead press today for the first time in a while. My shoulders are lacking heavily. Lol
I'm digging this tutorials. Keep em coming.
Depends on your goal, for pure size IMO the military press
Guys dont forget to strengthen your core to be effective with this. You will be standing up so you will need balance throughout your mid section.
Totally dude, you would be surprised by the amount of those spam messages my channel gets, its out of control
Glad we agree on something!
push with palms? as in suicide grip?
I have a push day in my routine. Do you suggest, i do this exercise before or after my bench press. Right now it looks like this, BB bench press 5x5 Overhead press 5x5 DB chest press 4x10..... or should i do it so that OHP is before the bench?
Supposedly, it puts more stress on the neck, putting you at higher risk for injury. People usually do it, however, because I guess it works the traps more. I've never really done it that way, so I don't even have any personal experience to share with you, but that's what I've heard.
yea when you learn to master the suicide grip it's so easy on the wrist but when it comes to ohp leave the ego at the door that can be a hard exercise for newbies
Question: Do you push your shoulder blades completely together through the entire movement, or do they open up at the top. Because I think I am one of those 20% who don't have the proper shoulder mobility.
If I push up with a "kind of" tight back it works fine, but is it still safe? It feels okay, when I do this my way. What's your opinion?
PLEASE ANSWER!
Thanks chief
Considering that a lot of top coaches (Wendler, Thibs) recommend the thumbless grip and it gives better drive for a lot of people, I'd respectfully disagree
I just switched to sitting military presses for this new workout log. Is there any difference besides being seated or not? Only thing I can tell is that it's easier on the back/core. I find the standing a lot more fun!
Yes
May I suggest you to to keep your abs tight (inhale and tighten abs, exhale when you're in the starting position) throughout the movement t. that will assure a stronger support for your core/spine. But do your own research, though.
Thanks brother
Hey Chef Buff great info there. I have been doing this lift for quite a while (standing) and I used to cheat a bit by taking a little jump (by bending my knees and thrusting up ) when going heavy but recently I have reduced the weights a bit to avoid this. Is it the right way to go about or should I cheat a bit to get that extra weight. Also how do you recommend doing it? Standing or seated (with the shoulders rested on the backrest)
You can have your thumb around the bar, for most I recommend this
Hardest part of the exercise for me is the pressure on the bent risk.
i would honestly do whatever feels more comfortable, like myself personality, i grab the bar just cos it feels more natural and safe, but i dont think the thumb placement makes a huge difference in this movement like it does with other exercises such as lat pulldowns
Thanks for the video. Very helpful. For the head tilting part, I once read a website saying by tilting the head, you would kinda loop the bar forward which makes it no longer a straight line motion. The website suggests retracting the entire head backwards as if you are making a double chin. Any advice for this? Thanks!
DEF gonna try this next time! thanks as usual omar!
Omar! Great videos brotha! What do you think about pendlay rows? Just wanted to get your opinion.
could you do a video on increasing shoulder mobility, thanks.
could you do a video on behind the neck press and the pos/neg of the movement or if you could just use a pressing machine besides the point it takes the stablization muscles out other then that if you should even have this excercsise in your shoulder routine
You gotta bring back Dumbledork or whatever his name was. He's always a great help on the nutrition vids. Haha.
i have problems with barbell exercises ive practiced for months but i have problems with balance on the way down on the bench and on the overhead press.
Great video chef! Could u also do a vid on how to clean?
Hello Cheff Buff which is better, doing this exercise with barbells or dumbells or would it be better to incorporate both? Please reply.
I'd get that checked out!
fuarkkk this whole time ive been doing military wrong, thank you omar