Seated Overhead Press = Strong Shoulders!
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- Опубліковано 28 чер 2024
- Best way to seated overhead press (AD PRESS) for big, strong shoulders.
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0:00 Intro
0:10 Military Press?
3:24 Bench angle
4:47 Body angle & elbows
8:34 False grip
9:54 Unracking & bar path
12:07 No bouncing
15:37 Summary
16:52 Conclusion
All Dragon Ball Z Music By Saiyan Enigma
/ @saiyanenigma
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#shoulders #shoulderworkout #delts - Навчання та стиль
”Its a r a i n b o w” - Alex Leonidas, 2024
I died when He said that
'i drink milk' A.L.
I laughed so hard at this hehehehe
I took your delt advice and my delts blew up. Built up to 270x3 smith AD press in wraps.
Damn Max, you even surpassed me!!!! 270x3 is FREAKY strong, no doubt your shoulders are boulders.
Damn that's impressive, insane !
Daaaang! I found an increase for me too!
thats nuts, fellow max here
wraps for ad press 🤔
OHP is one of the most badass lift
OHP, dips, or pullups? Which is more badass? Hard to say!
@@AlexLeonidas I'd say bench press because i'm a bro at heart but all of these are amazing
@@Cynthia_Blackraven_666naw bench is beta compared to the big 3 above^
@@AlexLeonidasAs a 205 dipper, ohp for sure
I would say pretty much all of the main compounds (bench, DL, squat, dips, pullups, ohp, row, etc) are pretty badass tbh
Seated OHP to the OHP is exactly how seal rows are to bent over rows
Great comparison
And a Momentum Row (with hinging bias) is the equivalent of the Push Press
Its not. Ppl lift more in seated OHP compared to strict standing. It's the opposite in rows.
@@JoshwhattIf you don't cheat at all, meaning you keep the angle between your legs and torso the same throughout the whole repetition, then I would say you can lift less than on seal row.
Obviously assuming you pull the weight at the exact same angle as with seal rows
Really enjoying the new live style in your videos lately
Thanks Nick, so far this personal coaching style has been well received.
I started the AD press about a year ago thanks to you, just got a new 90kg PR today and I couldn't be prouder 💪
Thanks Alex, next target is 100kg !
90kg is very impressive!!! That's the standard right there, now that extra jump is going to be a fun journey.
@@AlexLeonidas hell yeah 💪
Started incorporating behind-the-neck standing OHP into my routine again and not only has it benefited overall muscle growth, but it's been helping with bracing core, back, staying tight, etc. Highly recommend!
Blows up the rear delts too
Same I started doing it and my shoulder mobility improved a bit as well as my traps blowing up a bit
@@user-db6tx1hs5o Yes!! It creates density all around that no other shoulder exercise can
@@xaviercarnalla3327 Trap development is amazing too from the exercise
Brother, what would you consider a respectable behind the neck press?
new to lifting so it’s super reassuring that i figured out the technique myself and hearing you talk about it, thanks alex! 💪🏽
I really enjoy these videos. You realize how much technique is involved with these movements and I think these breakdowns show that.
Alex, I wanted to say thank you for these videos showing different exercises and how you do them. They really help me a lot.
Loving these technique breakdown videos Alex. Keep em coming 👍🏽
that false grip tip is actually nutty. my wrists hateee presses but i didn't feel them nearly as much today trying it out with the btn press. please keep these bangers coming, alex. every video levels up my training 🙏🙏
I included the AD Press in my program about a week ago, and I was actually looking for an explanatory video of the lift on your channel, you read my mind! Advice on point as always, love these live commentary style video 🔥
Thanks Alex for every video, you are a treasure for natty community!
love these videos! so much knowledge and wisdom in them and Im loving the background colors/lighting Alex!
I started doing the AD press and I love it, thank you
bro i love some good standing military press yes it feels awkward as fuck but also so satisfying lol
Your channel is gold. Thank you
im loving these exercise series, keep it up alex!
Thank you for teaching how to align the bench.
i rediscovered your channel lately and damn you immediately impressed me with the amazing breakdowns on form and in depth analyses on many exercises. You have amazing dedication to the sport. You are truly appreciated Alex. Ever time you teach me something new, I am immediately excited to put it into practice in the gym.
great video series. super helpful
Awesome shoulder exercise and great form vid Alex!
My goals for shoulders is just hypertrophy and I used to be a lateral raise only bro but I watched your behind-the-neck press video and decided fuck it, nothing bad will happen if i just try throwing in 2 sets a week of BTN press - I built up from empty bar and man my delts are taking OFF now that im pushing progression on the vertical pressing. It truly is a game changer and Im fully conviced the best way to build big delts natty is to always do both isolations AND compounds, even for these smaller muscles like bi's, tri's. You're missing something if you're only doing isolations, and vice versa.
Absorbing this info on the seated ohp/AD press so I have them ready to swap them in :)
I do Smith machine AD presses, amazing exercise, has gotten my shoulders bigger and my OHP stronger. It helped my learn how to use my lats for tightness and compression.
I'm ngl as a taller lifter with long limbs I had given up on attempting barbell seated AD Press due to how awkward it felt for me due to the two common mistakes you've mentioned but now I'm gonna give it another try thanks to this video.
Do an updated video on box squats! Loving the series bro
You always have perfect timing, been pushing a plate for reps on OHP and I've been thinking about switched to seated to work on pure shoulder strength
A plate for reps on OHP always gets my respect. Well done, the seated combo will do wonders. Feeding into standing and allowing for pure brute force volume.
just added these! Awesome timing haha
It’s fucking crazy, I literally just added this to my workouts and here Alex is talking about it. He’s some sort of fitness psychic, anytime I have a question about an exercise he has an answer.
This is why i love my rep adjustable bench. Its top spot is 85 degrees, which lets me clear this issue of going around my chine face etc and still press in a good line
Good video mane this is what I’ve been doing.
We need a video on Upright rows
Currently doing seated DB OHP and standing behind the neck press because I noticed some asymmetries in all my barbell presses. Once that gets taken care of, the AD press is immediately taking the DB OHP slot.
Loving your content man, been really helpful! Have you ever considered of making a video that's something like "Hypertrophy ABC"? Like you would tell what you think is optimal sets, reps, volume, intensity, frequency, training till failure or not etc. So basically you would breakdown most common aspects when it comes to training optimally for hypertrophy
Hi Alex,
I've been doing BTN press and chest expanders because of you and the imbalance between the heads of my shoulders is gone now! Thank you
Good content man
You look bigger now haha! Thanks for behind neck ohp tip(crazy crazy pump) I alternate between lateral raises and behind neck ohp, since I started anterior delt press I noticed some shoulder gains that s crazy dude
I like to face into the rack and scoop the bar up to start in the bottom position like a standing press. Solves the unrack problem and becomes self limiting with no stretch reflex on the first rep so you can't go heavier than necessary
Nice breakdown.
PLEASE do in depth tutorial for BTN press, thanks so much for what you do Alex!
He already did a few months ago
Never realized how often you upload😯💪
The frequency is about to get even higher! After this May death cut.
@@AlexLeonidaswhats a death cut?
@@jbandzz973 A cut where you go close to or actually to competition level leanness
Thankfully I sussed out to use the high incline instead of the 90.
I also ran into an issue of being forced to press from pins in rack, which is amazing.
I now also do them with a cambered swiss bar 😎 I mainly focusing on the close grip right now.
My gym recently opened a new location and have a vertical smith machine ive been using it for seated ohp. The other location the smith machine bar path is at a angle
I don't have an adjustable bench for sitting nor do I have ceiling clearance for standing, so I straddle the flat bench and rack the bar from the bottom position off the safteties. It actually works pretty well, but a more suitable seat for the position could be nice--maybe something like a saddle.
I put 70-75 incline cambered press in my routines sometimes, even though if you do 30-45 incline press and flat press (or even dips), the anterior deltoid should be more than fine. But I love this lift, it's one the manliest lifts.
Love this man!
Btw what is your schedule for cardio along with your weightlifting?
Do you hit daily cardio or do you spread it out every other day?
Yo Alex great video , I been focused on seated for a minute I’m at 240 rn shooting for 250 then 315 long term thanks for making great videos
Perfect goals, my best was 245x2 and you're literally right up there. You'll crush 250+ this year.
Ive been doing this over the standing ohp after I had a back injury from doing the standing ohp with bad form
Gotta add some Viking presses to your arsenal too! I even pre exhaust them with Lu raises sometimes to really feel all the tension in the shoulder
Looking good Alex
With dumbbells you can be completely vertical.
Have been following your advice for a few years and just recently did a smith PR of 200lbs! Struggled but worked 😂
I'm excited to build those don key warrior shoulders.
Excellent
I'll try the behind the neck press instead.
Honestly this new video style has been great, I truly feel like I've been kidnapped by an evil genius of gains 🔥
2 Vertical presses 1 horizontal press or 1 vertical 1 diagonal 1 horizontal press for maximum yoke?
Hey Alex, great video! Would these pair well with weighted dips on an upper or push day? 2 sets each and maybe a fly or a 3rd set of weighted dips?
Thank you very much for the Video 🔥 Romanian deadlift next?😏
That's why i sit on a kork block, so my head comes up over the bench in the back, and i can tilt the head a little backwards, now the bar will travel in a strait line.
What's your opinion about Standing and Seated Arnold press?
Also love your content you're elite my king!
Also another question I've been training for 10 months and I'm 17 and weigh 187 lbs and my bench press 1RM is 230 lbs and squat is 410 lbs and deadlift 400 lbs, so in your opinion how much time it'll take me to bench 315 ,squat 500 and deadlift 500?
stricly pressing over my head always felt like it worked more traps then delts. Like Alex explained when i press slightly infront its all delts and the weight is much smaller then when i press trap heavy.
Alex, amazing progress, what would you say your bf% is now in this final month of the cut?
Best way to do a true vertical seated press is with the bench seat that has a short back pad. That way there's no pad directly in back of your head so you can't tilt your head back. But I still think slightly lowering the pad to the super high incline is better.
Working out alone, I found the rack-unrack of seated AD press to be sketchy and hard on my shoulders but switching to a smith totally solved it
Alex do you incorporate upright rows into your routine? Most of them including me perform the exercise wrong .can you show us how to do the exercise like you did in lateral raise guide video.
How to correct scapular/shoulder imbalance? When pressing with straight bar, my right arm is always higher.
Personally, I love AD pressing on one of those slanted smith machines. I prefer using it with the side in which the bar is closer to you coming down and farther when you get up. Really lengthened bias and you are able to grind since it gets easier at the top.
That's why I use a hex bar to OHP. Straight up, straight down.
Just got 150lbs x 10 paused on this lift. Making great progress doing it with 5/3/1. Goal is 2 plates tng
Do you have a video for the seated DB press?
How are you approaching deloads right now with this more bodybuilding specific training?
Ill try standing strict press with false grip and bent back wrists. But i wanna keep my wide grip because i dont really wanna use my triceps as much. As much as itd be cool to do a seated 75 degree press, I think id just prefer to do z press because it takes extra effort and time in commercial gyms to drag adjustable benches back and forth and doing standing variation is already way more convenient for me as it were. But I need to rotate sometimes just to keep some structural fatigue at bay and I think if I tried doing a seated press anyway else other than z press, there'd just be so many other factors that add unnecessary friction to set up for.
Funnily enough the gym has parallettes, but there is less space in dis gym and I dont know an imediate spot where I can just hog a wall for wall assisted deficit handstand. I think ill just do handstand practice as like a way to develop shoulder mobility and reinforce the girdle. Right now my only other vertical press in the rotation is deficit pike push up. Which i still enjoy for what its worth.
I remember you said before that dips and strict press compliment each other on an upper day. I try to do my dips more horizontal with my chest facing the floor and my head facing floor more. But ig its like not a true vertical press exactly. Ive been trying to just grind body weight reps on that lift since you said a standard would be to hit some 50 reps in a set or a session before you ever try to add weight to it so you dont ever get sternum discomfort. So ive just been enjoying doing dips and vertical press all the fucking time. But I find that my elbow and my wrist would become a nagging area at some point. Lifting sure has a whole lot of obstacles you have to go through. My scoliosis probably isnt helping my case either. My headphone wire snag on random shit a lot so i like to lightly clutch it between my teeth. I really wish I had the circumstances to cultivate my own home gym environment like you. But for now, I just have to keep at it with what I have.
ive been really enjoying smith machine ad press
Interested in the same idea here but with Dumbell or Kettlebells. Would you still recomnend the slight bend in the bench?
If we using dumbbells is there any reason not to go 💯 verticals? Thanks for great content.
Hey Alex, i know it's not the type of content but I would be really interested what your nutrition strategy is especially since you've told you eat plant based nowadays
I'm looking for some advice with the overhead press. I do it seated in my home gym, I can't use my bench as it only inclines to 45 degrees so I'm sitting on the flat bench with no back support. Is this way bad for you, or is there a way to do this without hurting your back?
How would this style compare to pressing behind the neck whilst standing?
Haven’t done OHP in years just laterals and face pulls and my shoulders blew up. I do weighted dips and incline bench tho
Do you pull your shoulders down and back before initiating this movement???
How would you advise programming the AD Press and OHP into push days with flat and 30/45 degree presses? Should they be done after or before chest? Maybe program them in place of chest pressing to remedy lagging delts?
I’ve been doing OHP and getting great results, in terms of not just front delt, but overall shoulder size. After watching this video, I’m curious: which will give me wider shoulders: OHP or AD press? After all, this one is specifically called ANTERIOR Delt press. This might be a stupid question, I just thought I’d ask.
9:12, 10:14 this is so good😆
I actually prefer classic ohp although ad press is superior in most aspects
I love your full ROM. You have no idea how many dudes on social media, put 400+ on the bar, then proceed to quarter rep it.
Awesome video we need a handsome press tutorial
I agree, but I use an ez curl bar.
How does the bench angle change with dumbbells?
LoL, I essentially never do Ohp on an incline with bar, go either with dumbbells.
Or I just do military press/standing ohp.
Dou you think DB Bench in press and DB incline Bench in press and laterals are enought for Maximum Long Term front Delt Hypertrophy ? My Front Delt got sore Same Level as my Chest from this Combination. IS this a sign that i got enought Front Delt Stimulus from doing this?
Awesome video. And I don’t care what anyone says- overhead presses build the whole shoulder. Not just anterior.
I 100% agree, and thank you brother
Alex, have you tried unracking from the safeties? When I do seated OHP I like to set up my spotter arms so that the bar is just under when I rest the bar on my chest. This makes unracking a lot easier so you don’t have to pull the bar into position and no worries hitting your uprights
Hey, Alex, do you have any thoughts on seated OHP without back support? Some days I workout at my office's gym where equipment is much more limited than my "real" gym, so I've started sitting backward on a bench press rack and doing seated OHP. I'm not sure if there are any major pros/cons, but I do feel like it MIGHT have contributed to my recent strict OHP PR (finally bumping up from 195 to 200lbs @ 165bw) because of how it forces me to get my head through as quickly as possible, due to the lack of support I can generate while standing. I know it's pretty close to a Z Press, just not sitting on the floor, so I wondered if you had anything input on it?
Can this be done on a smith machine as well or will there be no benefit?
I find having the bench less vertical feels awkward on my shoulders.
Also for the unracking, i use the safety's to launch from.
My adjustable bench only goes to 85° but i "Mil Press" at 70° and just hit a 205lb 1rm. Does that mean its closer to an AD Press than a Mil Press?
So without a bar I’ve been doing standing OHP using kettle bells In each hand (ends up being a double Arnold press where the hand rotates), should I be sitting for this?
What if the lights are in the wrong place and the shadow is off?
Can you do one for behind the neck