Relevant: “appropriate to the current time, period, or circumstances; of contemporary interest.” The press isn’t as relevant as it once was even though it should be! This video is not an argument against the overhead press! It’s simply pointing out why the bench press has taken its place and considers if the ohp is worth it for weightlifting. I explicitly point out why the OHP is more effective than the bench press however because I say it’s no longer relevant people misconstrue the entire video!!!
Thanks for clarifying... I saw the title, and my blood-pressure went up immediately ;) I bloody love the Press! Great vid, ZT. You earned a sub from me.
strict pressing is a grown mans exercise, that is, if you press heavy. the deadlift and the strict press are the ultimate strength exercises. squats are very technical and most of all a balance movement more than a strength movement. an olympic weightlifter is a great presser, BUT, the aim of weightlifting is to get any weight overhead so its understandable. im not a weightlifter im a powerlifter and at 83kg i strict press 90kg for now. but because i train with professional top level weightlifters my push press is at 120kg, but a push press is 90% lower body strength and 10% upper body, the minute you place your self the correct way open up your knees and push the bar is almost there and very little strength is required to finish the movement. i agree with you though, shame they took it out, lord knows what we could have been watching today
And it doesn't screw up your shoulders like the bench press does. My rotor cuffs are too shot for me to flat bench press anymore, but I can still overhead press without pain.
Think about the times we celebrate something, we often throw our arms up in the air. It effects our mood because the movement pattern tricks our brains into thinking we are celebrating. It would be like if there was an exercise that requires us to smile, we'd feel better after doing sets of it simply because we were smiling.
When the OHP was more popular then the BP rotator cuff problems rarely existed.Once the BP became popular trainees started having loads of rotator cuff problems.
@@1TieDye1 I think it's a somewhat similar problem with climber doing a lots of climbing and pull ups, their are being told they also need to do a lot of push up or their body will have muscle imbalance in a serious way and vice versa, those who do a lot of push up need to do a lot of pull up. Don't quote me tho. I don't have source.
@@Gorjiba when people say "my strongest lift" they talk about relative, it's how strength is measured :) ofc I'm not gonna ohp more than I can deadlift but my deadlift is a level under my ohp in relative strength. I also have size L shoulders and size S waist genetic build. Luckily I like women so no male bs of "eww a girl with shoulders" for me.
Olek_Gannon Spoken like a man who never done any strongman exercises. Deadlift is tough sure, now take that weight and lug it 15m. Yoke and frame carries and by far the hardest bar none.
I've found that it's tougher to find a woman who can stay stiff enough for you to press her than it is to have the strength to do it in the first place.
@Adrijana Radosevic It depends in the guy really. You can OHP 45 kg, nice. What do you think, how does that translate to a live human body? Where do you grab it? I am around 65 kg as a guy. I'm not proud of my OHP, just started training it a few months ago, I am at 57 kg. But if I had to press my 55 kg girlfriend, I'd just give up. Even if I could do it, the amount of damage I would cause in her would be substantial. Sure, if you go out a guy 1.5 times your size, he might be able to OHP you, but it's far from easy. Your one rep max significantly drops when the bar isn't ideally shaped. On the other hand, I am pretty sure I could hold myself straight on two poles at around gripping width just quite easily.
Edred Odinson A lot of people I know who press, myself included, got it from Rip. And there's nothing wrong with offering advice. It may worm for some people and not work for others.
Edred Odinson It just came to me. You're 14! I get it now. And yes, Rip even says that SS is heavily inspired and derived from Bill Starr. It doesn't take much to figure that out.
Since I don't compete in weightlifting. I do it for myself, I've included the clean and press for half a year. I've pressed since I started working out. The look on people's faces when you press more than they bench is priceless :)
Hank's Gear I didn't say I press more than everyone benches :) there are definitely many people bench more than my press, just not everyone. most gym bros have a hard time hitting 220 :)
Sebastian Tokle lol all good, those are the gym rats that don't even bother to come to yt, to get more knowledge. My feat of strength is doing my +100lb pull ups, on my 165lb frame, that's when I see the whoa eyes.
I like that people think I'm setting up to squat. I had a friend come over to me, said hi, asked if I was squatting. I said no press. We talked for a few. I went back tp the front rack and started pressing 225 for reps. He went 'holly shit I thought you were joking!'
Don't forget about a lot of politics and inconsistent judging that lead to dropping the press. Also Mark Rippetoe and Starting Strength community have been repopularising the Press in the recent years. In 2016 SSC Tom Campitelli established a Strengthlifting Federation that has the Press as a contested lift instead of the Bench. Other lifts are Squats and Deadlift (conventional only).
Because four lifts would take much longer than it already does and the whole point of prioritizing the press over the bench is that it's much harder to "cheat" in the press. Some people are just strong as hell and others are able to get an insane arch, wide grip and have a 6" ROM. And everything in-between.
Do you think Strengthlifting will have similar issues with the press as with the past? From a couple clips, some of the strict presses are more like jerks where they suspend the weight above their collarbones and "press" by shooting their hip forward, leaning back an under the load and unleaning their back under the weight more than any actual pressing. If the rules say it's legal to .essentially press-jerk (press 3.0 I think) then it's all good but I'm still anticipating "but that's not a strict press."
Yeah the judging made it anti-climatic. When Reding hit the fist 500lb+ press you could hear a pin drop. He and everyone else turned tot he judges. Everyone should have exploded the moment he got it overhead but no one did. It made for bad TV.
I am old enough to remember when the military press was the strength standard, and I worked out in a gym in the 70s where there were several Olympic style lifters. I know the reason for elimination of the press in competition was judging difficulty, but I was told the problem was that people were bending so far back that the military press had become a sort of standing bench press. This was also the era when steroids were filtering down to the regional and local levels, so that it was now possible to achieve much greater brute strength than previously. That sudden skyrocketing in powerlifting achievements may have created a new fascination with bench press, but I do think it all had a lot to do with the basic realization that you can lift a hell of a lot more pushing at a right angle to your torso than pushing in line with it and going overhead.
@@Ross-ch9vv Yea its a huge risk. But some people always exercise with perfect back and still herniate a disc, others curl up like maggots and never get any injury. Search for "worm chad" on youtube and watch him exercise. My spine pulverized just from watching his videos, though now i got a new adamantium spine implanted so its cool...
Bill Starr says that as you train the press your lower back gets stronger and you are able to lean back without injury. But rushing to lean back too soon is where injury may occur.
Strongmen keep it alive. It's mostly because of them that I recognised that I would rather focus on OHP over bench because it's far more functional for me. I keep it with Brian Shaw's priority since then - bench is just an accessory, press the primary movement.
Evoo very true. I Feel that in the real world the bench press has next to no carry over. Where the OHP has lots. I am a powerlifter so I want a strong bench for a comp point of view but I am a firefighter and OHP is where it's at in my job.
It's one of the big 4, just like how you should squat, bench and deadlift you should also include the press in your routine. It's just basic movements you really shouldn't skip over if you wanna get stronger...
John Miller tbh none of these movements actually carryover to real world. You're never going to squat something you'll just body squat. Or dead lift as the deadlift is not best mechanic to lift. Strongman and their obscure lifts seem to be more real world practical. If you had a big package to pick you'll treat it more like an atlas when lifting than a deadlift or squat.
USSF (Strengthlifting) contests the press. Dynamic style pressing is allowed (forward hip movement, bar drop from chin to clavicle to elicit stretch reflex out of delts).
I’m a novice/intermediate lifter, and right from the start I loved OHP. At day one it was the hardest, it just felt like a different kind of burn. There’s nothing better than picking something up and pushing it over your head, like some sort of primal instinct.
Strong press demands great upper body strength. Great jerk demands great leg explosion and speed. David Bedzanian jerked 245 kg, but can press only 120 kg. Klokov can press 165-170 kg, but can't jerk 245 kg. Zydrunas Savickas can press 220 kg, almost strict, but barely jerked 230 kg. Weightlifting without press became 80 % dependant of leg and back strength.
Klokov can jerk 245 though? There's 2 vids of him doing it. One in preparation for London I believe and the other for a seminar. He's also done 242 C&J which is pretty close and claims to have rack jerked 262. 242 C&J: ua-cam.com/video/5dsuKFdFNeM/v-deo.html First 245: ua-cam.com/video/7FT42sYd828/v-deo.html Second 245: ua-cam.com/video/4F3VPvhM3Lw/v-deo.htmlm53s You still have a good point here though.
TheSkatingreptile He can, but only when he weight more than 105 kg. He jerked 242 kg in training several times, but he was with 112 kg at that time. Anyway, one weigthlifter ( I don't remember, but i think was Akkaev) said in a Interview that " Klokov was dumb for being too strong" instead of focusing more in other aspects. But you get the idea, right? Another info: Kurlovich could jerk 265 kg in training, and said that the maximum he pressed was 160 kg. I think Strongman contests tests upper body strength specifically better these days.
Adriano Bernardi Prado Haha good old Akkaev. He could win a Most Interesting Man in the World competition for a lot of reasons. But yeah, I see your point. Strongman is definitely the go-to for testing overhead and upper body strength now. I don't care for it as much as a sport compared to Weightlifting but I have a lot of respect for how well rounded the sport requires one to be.
Imo, the press is just as important as squat, bench and deadlift. I set out my week with 4 essential days Squat, followed by accessory lifts (Legs) Bench, followed by accessory lifts (Push 1) Deadlift, followed by accessory lifts (Pull) OHP, followed by accessory lifts (Push 2)
@@tommywho924 I try to train UNNNTTTTTAIIMMMEEDD from my garage, but the program I did was his beginner program from his website. I saw really good gains in strength and size (granted, I tend to be quite slim). I was a reasonable price (~$12 if I remember correctly) and came with a 16 week program based around the 4 major lifts. Would totally buy it again.
The strict press is definitely one of my favorite movements. I'll spend 30 min just working it. It's such a good builder for your front and side delts.
before christmas i replaced the OHP with handstand pushups. My reasoning was I knew a bunch of gymnasts who could rep out at bw, but very few people who can do bwx10 OHPs - and in HSPU - the way ou use your body is quite different. So far I haven't got as far as doing it on raised paralleltes (so my hands go down as far as they would on the press) but i'm optimistic that a year of this kind of training is going to do more for my OHP than any of the last five.
I use Doug Hepburn's methods to break my pressing plateau. I was totally stuck at a 90kg strict press. Anyway, I took up Hepburn's training style and have finally been able to press 98kg for a two rep, then 98kg for one on the seated press after 8 sets of three with 88kg. I went to these lengths to guarantee myself that I could do it and that I wasn't cheating myself in some way. I was worried about leg drive. So, that's one way of increasing your shoulder strength. It's been well worth it and has helped my neglected bench press a lot too. I love strict pressing!
nice dude! I recently hit a PR of 100 myself. But how do you do the seated press? Cause I only use 40 kg there. Treating it like an isolation movement for volume.
Good video, I never understood why the OHP was completely missing in the workout routines going around among my peers of casual lifters, amateur body builders and most athletes who lifted weights to complement their training. Doing the OHP consistently 1-2 times a week got me a staggering amount of both volume and strength within mere months, and I was real sloppy with my diet and sleep.
I love ohp. I think ppl find it hard to make progress because you think its all shoulders. But in reality you're entire body needs to be strong and stable so you dont leak power. I found training my upper back and doing dips accelerated my ohp progress
Watch Eddie hall pressing at the 2017 Europe's strongest. Strict presses an axel of 217kg like its a fucking peanut. Him and big Z have got some amazing records between them.
Took me 1 year to go from 80kg ---> 105kg OHP max rep. It's by far the hardest thing you can do in the Gym. Also when your arms start failing and the bar is above your head, the sense of impending doom exceeds that of a failed bench press. i.e it's also one of the scariest things you can do in the Gym.
I have made The Press™️ my main pressing movement due to the practical benefits. Lifting things in the vertical plane is more common to my lift than pressing things forward with my back supported. In lieu of bench, I do some push-ups after OHP and that seems to work just fine.
Thanks, I always wondered why the bench was the standard. I always find myself feeling far more accomplished making progress in the OHP rather than the bench.
Thanks for the video. When I was in high school (1958-1962), the question that was asked of those few of us even lifting weights in those days was, "How much can you press?", which meant how much can you strict military press. The bench mark for significant strength was being able to press your own body weight. While a senior in high school I could do 200 lb at 180 body weight. Although I've been quite successful as a masters powerlifter, I regret that I haven't trained the overhead press since I got into powerlifting in my mid forties.
I've always considered OHP more pleasant lift to do than bench. It feels more natural and greater feat of strenght even though ur lifting lighter weights.
Andrea Bonanno when i first started i did not do squats or bench press as all i had was an olympic bar and 210kg (463lb) weight. But now i do squats and bench press as well.
Great exposition! I never knew this in such detail, but when I started doing bodybuilding in the mid-70's I heard a lot more about the classic Olympian triad (Snatch, Clean and Press, Clean and Jerk). As time went on, I heard less and less.... I'm a lot older now, and I'm lifting for general health. I'm finding the OHP much more valuable for general upper body strength and the mobility of my shoulders than the bench press.
I see you get alot of your information from the old russian literature and their translations...very good and good for you by putting out high quality videos with theor info...wish i had thought of this years ago after reading
Just wanna say thanks for this video. I saw this little over a year ago and started prioritizing the OHP over the bench. I now have a 225 OHP and 315 bench, starting from 165(OHP) and 285(bench).
Anything lifted overhead is also a much more functional activity (transfers to real life)....not too many times in sport/real life will u b required to lay down and press anything!! Nice vid bud!
I like the OHP but don't like that line of reasoning as to why it's good. Not too many times in sport/real life will you put a bar on your back and squat, but it's effective for sports training because it allows you to express force. And really how often in day to day life do you press something overhead (I can think of lifting my cat up...). I reckon I play the only sport where a OHP is performed on the field which is lineout lifting in rugby union. Strength is the ability to produce force against an external resistance, and producing more force is more “functional” compared producing less force. In saying all that I do like the overhead press lol
Putting things up on a shelf in garage/closet/attic....my thought process was lifting objects over your head....not necessarily a barbell....that's all. I cant think of any functional activity you would b doing while laying down and pressing....maybe I'm wrong?? Just a comment anyways pal
When I started lifting in 1963, people who knew it always asked how much can you press? The bench press took a backseat to the overhead press as a barometer of upper-body strength. Per what the narrator said, that changed after the press was dropped after the '72 Munich Olympics (1972) and Power lifting became more popular, especially in the USA. Prior to that, the press had gone from a strict "military" movement (i'm told that lifters had to even keep their heels together while pressing) to a glorified jerk, with excessive body movement, including knee bends. It's no surprise that the weight disparity between what one could press and jerk narrowed to the point where keeping the press in competition was somewhat redundant. Also, those three-lift competitions could drag out Olympic lifting contests to the wee hours of the morning. Ergo, the death of the press. May it rest in peace.
Can't even remember the last time I hit the bench with a barbell. OHP is the king of all presses in my opinion. I call it simply the Press and everything else is a variation. Great video brother keep it up
Yes, i agree. Clean and press is even better. I'm an elite sprinter for Team Canada (national/Olympian level) and i STRICTLY clean and press (with strict form of course) to increase my overall strength for T&F (no bench pressing at all). There is no better exercise than the press. It combines the classic powerlifting movement such as the deadlift (to pull the bar off the floor with brute strength) and the squat (to go under the bar and to catch it on your shoulders sightly above the clavicles) and at last, the overhead pressing phase (with strict form).
I think it was Bill Starr who wrote that strong overhead pressers could usually do well on the bench because they had powerful front delts as well as well-conditioned rotator cuffs. Conversely, he said that big benchers weren't especially good at overhead pressing. I'm sure other well known coaches have said the same thing, but Starr's comments stood out to me.
It seems ironic with this change that OHP has been a staple still In Worlds Stengest Man where the other types of competitions have dropped it. I can't imagine putting over 300k overhead! I'm crazy weak now but working on that.
Great video Zach, just found it! Love the focus on press. I am just an aging amateur but my goal is to be strong enough in press todo 3 strict handstand pushups, either from standing on my head with flat hands on ground or from push-up-handles to ease strain on wrists. Still got at least 30 kg to go though.
In the eyes of a noob, the bench press seems fairy comfortable to do lying on your back whereas the rest of the barbel exercices are done standing and you can imagine just how much body tension is needed to execute them correctly hence some type of fear. Also in my understanding you can bench press much more weight than pressing over head, so for people seeking those big numbers It's only natural to take that route. What are your thoughts on weighted dips and overhead press only as pressing movements ??
Another consideration: The bench press doesn't compress the spine as much as the overhead press does. I'm no big bench advocate, but it's a consideration.
That is so interesting! I just started to dive in into this topic, but already the missing correlation between the strict press and the clean&jerk fascinates me. I always thought I need stronger shoulders and legs to pushpress more, but you just showed me how wrong I am. I can comfortably do 85kg for 8 reps strict, or 105kg for 1 rep strict. But I could NEVER pushpress or jerk press 165kg, thats a crazy weight to me! I think after watching this I will have to rearrange my training...
OHP saved my shoulders. What this movement does is stretching all downward rotators rhomboids pec minor and scapula depressor - lats. And strengthening upward rotators serratus anterior and upper traps. This should be main lift for shoulder health and neck health.
The press and the jerk are too different for the press to be a primary assistance movement imo. I mean you're looking at splitting underneath the weight and standing up with it vs standing there and pressing it over your head. Both require strength but in different areas. I don't think you should ignore it as a beginner lifter but as a more advanced lifter I can completely understand why lifters would only treat it as an accessory.
I think the reason the shoulders get fucked up by jerks is because jerkers dont do enough pressing so the shoulders are forced to support more weight than they are really capable of safely supporting. If you give the shoulders some more focused love with pressing then the jerk wont do the same kind of damage.
Xavier Salinas when I say my max bench they're all like that's weak and I'm like my bench isn't my best lift and I don't sit in the gym doing nothing but bench like every other kid judging and meanwhile I still prob bench more than them with my bench being 245
For aesthetics, the overhead dumbbell press is a great one because lifting two weights means your core must work overtime in order to be balanced. Should be part of any lifter's routine.
I feel like if you asked from a person with no lifting experience that what kind of lift is measures the person's strength, he would show overhead press type of lift. Again with zero lifting experience, no clue about any exercises nothing, he/she wouldn't answer bench press, squat or deadlift because those lift are more complicated and invented in the gym for the gym, but the overhead press is something every human has experienced in their lifes: trying to press something heavy up over their head like a rock, small log or smth and they notice that its a simple movement yet really challenging. This is how i feel and tried to express myself how the overhead press is the most basic movement yet good measurement of power.
lol I can agree about the BP but a deadlift is literally "picking something heavy off the ground" and a squat is literally "standing up". Both are very natural movements.
You are right sir, I can strict press 79kg and have problems jerking 102kg. Therefore, I have to pay mlre attention to my jerk tecnique. Great video as always!
the bench won't be in the olympics ever unless they stop the unnecessary arching. Other wise its a no go but the squat and deadlift i never understood why its not i think its because to some people watching a deadlift or squat seems boring.
@@erickelk36 Having DL in the Olympics would spark heavy debate about the topic of sumo or conventional stance, either that or literally everyone competing would pull sumo (which to me sounds worse than another plague), considering it allows for the most weight. And having the squat in the Olympics would spark the debate about high bar or low bar, or everyone would do low bar, as it again allows for the most weight. Idk I just feel like there would be a lot of complications if those two excercises were added. Edit: Oh and yeah, great point about people thinking watching them would be boring, I'm sure that's a factor as well.
@@lordofstuff_ Interesting mention of conventional vs sumo deadlift and sumo allowing more weight lifted... Thor just set a record yesterday lifting 1045lbs conventional deadlift, no sumo stance and they can lift however they want...
@Matthew Anthony Powerlifting is anything but raw power. Power means to be able to move big weight FAST. The slow grinders you see in every powerlifting competition are not "power". Powerlifting isn't even good for raw STRENGTH. If I wanted to watch raw strength I would just watch Strongman. All powerlifting is good for is seeing what clowns can come up with to cut their range of motion. Powerlifting is a joke and that is why it'll never be in the olympics.
If I were to choose one lift to do for overall strength and health it would be the OHP. It's kinetic chain is longer than any other exercise overall, incorporating feet, toes, ankles, quads, hams, hips, glutes, abs, back, chest, deltoids, traps, neck, biceps, triceps, forearms, hands, fingers & face muscles.
It all depends on your goals and eventual competetive aspirations. However for every strength athlete; weightlifter, powerlifter, strongman, Standing Overhead Press is a very useful lift. Obviously competetive lifts should be always proritised but the Press is an excellent assistance lift that keeps all the muscles around the shoulder joint strong and healthy. If you're a recreational lifter and you really enjoy the Press you can treat it as a main movement.
Oly doesn't involve strength? And don't forget about specificity of training. If you want to jerk more - jerk more. Want to snatch more - snatch more. As Torokhiy quoted his coach: "Чтобы рвать нужно просто рвать"
Zach, I wanna say that I watched this vid a while back and it caused me to OHP more than bench to the point I mainly got rid of it. Now I’m powerlifting due to knee problems (my weight repeatedly dropping on my knee from snatches and CnJs were no good 🙁) so I have to do bench but then time I did standing press caused me to be stronger in my upper body strength and gave me bigger upper physique than when I did bench and accessory lifts. Thank you for this video! Even tho I’m doing bench, I still do a standing press regardless- in fact, I may swap the standing press in my program and just do bench for max purposes 😁
@Dennis Thorson I watched Larry wheels press 407lb, I believe, over his head. As far as a spectacle, pressing a lot over ones head does look more impressive than a high bench, I'll give you that.
I've done a LOT of Pressing and I don't think it's the best pushing exercise for weightlifting. The Press rewards contorting your torso to get under a weight. This has made my jerk technique suffer as I'll instinctually bow my back when catching a jerk. The Z Press or a Standing Behind-the-Neck Press don't reward back bending and are easier on the back. And Klokov-style deficit handstand push-ups might be even better, taking the arms and shoulders through the same range of motion but with no load on the spine.
I think the benefit of pressing for weightlifting is better in higher rep ranges and not maximal weights. This way form can be strict and the movement can be used for hypertrophy and shoulder health.
because it's impossible to press in an efficient bar path without some degree of layback in the press. you can't get the barbell over the shoulder joint without pressing back and getting your torso under the bar, since the bar travels back a reasonable amount from its starting position. the videos zack showed, both pressers had layback. it's inevitable. your body will move to get the bar back. you can also use more weight in a dynamic press = more force produced against the weight = greater strength adaptation than a strict press bc less weight = stronger upper body.
If you're contorting your torso then the weight is too heavy. Stick to weights you can press with good form and you won't have to worry about your back.
You're not contorting your torso. The movement is from the hips. You will never lift heavy enough weights to create a strength adaptation without some degree of layback.
If you bench bench bench you shoulders will begin to lag behind your pecs and become the limiting factor of your bench because bench doens't develop the shoulders as well as overhead presses. Every compound lift has muscle groups that it develops best and others that assist but are not well developed by that lift. If you only do the lift then only the prime movers of that lift are getting the love. The other movers need their love too. Its like raising a family.
After seeing this video a year ago, I decided to train OHP instead of bench press because my pec tendon was giving me problems. After a year, I've gone from a working weight of 65 lbs to 135 lbs. I used to bench 205 for reps. My goal for next year is to be able to do a few reps of 225 OHP.
Good luck to you. Press is definitely the toughest lift to see large gains in, and the one where the exponential increase in difficulty as weight increases sets in sooner.
Some teenager was squating 135 and I walked up to him and said: "Can I join in?". He said "sure" and walked back to let me squat. But I just started doing standing military press with it haha.
Relevant: “appropriate to the current time, period, or circumstances; of contemporary interest.” The press isn’t as relevant as it once was even though it should be! This video is not an argument against the overhead press! It’s simply pointing out why the bench press has taken its place and considers if the ohp is worth it for weightlifting. I explicitly point out why the OHP is more effective than the bench press however because I say it’s no longer relevant people misconstrue the entire video!!!
Thanks for clarifying... I saw the title, and my blood-pressure went up immediately ;)
I bloody love the Press! Great vid, ZT. You earned a sub from me.
I get it, the press is not socially relevant. Doesn't mean it isn't a great lift.
It's more effective than the bench for what?
upper body muscle development
strict pressing is a grown mans exercise, that is, if you press heavy. the deadlift and the strict press are the ultimate strength exercises. squats are very technical and most of all a balance movement more than a strength movement. an olympic weightlifter is a great presser, BUT, the aim of weightlifting is to get any weight overhead so its understandable. im not a weightlifter im a powerlifter and at 83kg i strict press 90kg for now. but because i train with professional top level weightlifters my push press is at 120kg, but a push press is 90% lower body strength and 10% upper body, the minute you place your self the correct way open up your knees and push the bar is almost there and very little strength is required to finish the movement. i agree with you though, shame they took it out, lord knows what we could have been watching today
I think a strong ohp is way more impressive than a strong bench.
Hilmi Berisha I agree
I like the press better too but I feel that doing both is best. Benching brings my press up.
Like Larry Wheels' 440 OHP. Holy hell.
And it doesn't screw up your shoulders like the bench press does. My rotor cuffs are too shot for me to flat bench press anymore, but I can still overhead press without pain.
Your dip press would transfer for ohp in shoulder and core strength, especially weighted by the feet.
Picture someone doing something heroic.
Now was he sitting or standing?
-Dwight Schrute
Or lying down?
Not counting F.D.R.
@@benitocamela5632 FDR, "standing". Because of the Secret Service faking his ability to walk for so long.
Or Stephen Hawking
@@benitocamela5632 was he also sitting when he fucked up the US economy and worsened the Great Depression?
OHP is the hardest lift there is to make progress
Bro my fucking ohp won't even move
agreed
Try the Z-press. Fucking impossible to make fast progress on. easily the hardest variation of OHP
Because the shoulder positions strength in ohp is partly dependent on the strength in the dip-press. Train them as synergistic antagonists
Dude im at 95lbs, if you get a stronger OHP your bench will go up too.
I think OHP feels so much more awesome than bench
Me too. It's like a primal instinct, thinking "Look at me, me lift heavy weight over head!"
Think about the times we celebrate something, we often throw our arms up in the air. It effects our mood because the movement pattern tricks our brains into thinking we are celebrating. It would be like if there was an exercise that requires us to smile, we'd feel better after doing sets of it simply because we were smiling.
@@tuhaggis 10 sets of smiles for 20 reps, im on it
@@tuhaggis no kidding, explanation was unesessary... I'm surprised you didn't link a study to support your claims
Really? God I hate OHP so much. Always feels kinda dangerous. I am just a beginner, maybe that's why..
2:13 wtf is the guy in the red shorts doin
I like that you titled him as "Brad Dingleberry" 😂
I think everyone in the fitness community calls Brad that lol
I thought that's his name
0:23
Guy's a tool
DINKLEBERG
When the OHP was more popular then the BP rotator cuff problems rarely existed.Once the BP became popular trainees started having loads of rotator cuff problems.
dennis85573 that’s a cool fact. Do you have a source?
This is the fastest piece of bologna I’ve ever seen
@@narrikorciuch1021 bologne* (lmao)
@@1TieDye1 I think it's a somewhat similar problem with climber doing a lots of climbing and pull ups, their are being told they also need to do a lot of push up or their body will have muscle imbalance in a serious way and vice versa, those who do a lot of push up need to do a lot of pull up.
Don't quote me tho. I don't have source.
Thomas Ryan common sense.
OHP is my favorite lift. I see very few people do it at my gym, but I catch people mirin' my top OHP sets.
ohp is my favourite and strongest lift and Im a female. Imagine the looks I get at the gym on shoulder day!
Alisa H wait strongest relative lift or strongest in shear weight? You press more than you squat or deadlift? Damn.
@@Gorjiba when people say "my strongest lift" they talk about relative, it's how strength is measured :) ofc I'm not gonna ohp more than I can deadlift but my deadlift is a level under my ohp in relative strength. I also have size L shoulders and size S waist genetic build. Luckily I like women so no male bs of "eww a girl with shoulders" for me.
@@Alwaysttango damn, you do oly lifts? You have some serious potential if OHP is your strongest lift.
Alisa H eww a girl with shoulders
"What sport do you do?"
"Me?, I do the modern olympic biathlon"
press is most alpha lift, so you can ohp women overhead klokov style
+Olek_Gannon unpopular opinion
Olek_Gannon Spoken like a man who never done any strongman exercises. Deadlift is tough sure, now take that weight and lug it 15m. Yoke and frame carries and by far the hardest bar none.
I've found that it's tougher to find a woman who can stay stiff enough for you to press her than it is to have the strength to do it in the first place.
@@cobbler88 well if you get strong enough that won't be a problem
@Adrijana Radosevic It depends in the guy really. You can OHP 45 kg, nice. What do you think, how does that translate to a live human body? Where do you grab it?
I am around 65 kg as a guy. I'm not proud of my OHP, just started training it a few months ago, I am at 57 kg. But if I had to press my 55 kg girlfriend, I'd just give up. Even if I could do it, the amount of damage I would cause in her would be substantial.
Sure, if you go out a guy 1.5 times your size, he might be able to OHP you, but it's far from easy. Your one rep max significantly drops when the bar isn't ideally shaped.
On the other hand, I am pretty sure I could hold myself straight on two poles at around gripping width just quite easily.
Gotta give a shout out to Ripp for helping to bring back the press. Also the Strength Lifting competitions.
Edred Odinson A lot of people I know who press, myself included, got it from Rip. And there's nothing wrong with offering advice. It may worm for some people and not work for others.
Edred Odinson Lmfao. Where did Rippetoe touch You? I'm so sorry you're triggered.
Edred Odinson Lmao. Okay dude. It's okay to admit Rippetoe has done a lot for strength training.
Edred Odinson Surf? What in the name of our Lord and Savior are you getting at? And what ideas did Rip steal?
Edred Odinson It just came to me. You're 14! I get it now. And yes, Rip even says that SS is heavily inspired and derived from Bill Starr. It doesn't take much to figure that out.
Since I don't compete in weightlifting. I do it for myself, I've included the clean and press for half a year. I've pressed since I started working out.
The look on people's faces when you press more than they bench is priceless :)
Sebastian Tokle The press also helps your bench so much- atleast in my opinion.
Is that press 315 lb > ? if not, you just need more competition ;)
Hank's Gear I didn't say I press more than everyone benches :) there are definitely many people bench more than my press, just not everyone. most gym bros have a hard time hitting 220 :)
Sebastian Tokle lol all good, those are the gym rats that don't even bother to come to yt, to get more knowledge. My feat of strength is doing my +100lb pull ups, on my 165lb frame, that's when I see the whoa eyes.
I like that people think I'm setting up to squat.
I had a friend come over to me, said hi, asked if I was squatting. I said no press. We talked for a few. I went back tp the front rack and started pressing 225 for reps. He went 'holly shit I thought you were joking!'
Don't forget about a lot of politics and inconsistent judging that lead to dropping the press.
Also Mark Rippetoe and Starting Strength community have been repopularising the Press in the recent years. In 2016 SSC Tom Campitelli established a Strengthlifting Federation that has the Press as a contested lift instead of the Bench. Other lifts are Squats and Deadlift (conventional only).
Why wouldn’t they do four lifts...press only makes things super low body dominant in totals
Because four lifts would take much longer than it already does and the whole point of prioritizing the press over the bench is that it's much harder to "cheat" in the press. Some people are just strong as hell and others are able to get an insane arch, wide grip and have a 6" ROM. And everything in-between.
Fake Natty it politic bro.
Sometimes no one show up and you win automatically.
Do you think Strengthlifting will have similar issues with the press as with the past? From a couple clips, some of the strict presses are more like jerks where they suspend the weight above their collarbones and "press" by shooting their hip forward, leaning back an under the load and unleaning their back under the weight more than any actual pressing. If the rules say it's legal to .essentially press-jerk (press 3.0 I think) then it's all good but I'm still anticipating "but that's not a strict press."
Yeah the judging made it anti-climatic. When Reding hit the fist 500lb+ press you could hear a pin drop. He and everyone else turned tot he judges. Everyone should have exploded the moment he got it overhead but no one did. It made for bad TV.
MAKE THE PRESS GREAT AGAIN!!!
I am old enough to remember when the military press was the strength standard, and I worked out in a gym in the 70s where there were several Olympic style lifters. I know the reason for elimination of the press in competition was judging difficulty, but I was told the problem was that people were bending so far back that the military press had become a sort of standing bench press. This was also the era when steroids were filtering down to the regional and local levels, so that it was now possible to achieve much greater brute strength than previously. That sudden skyrocketing in powerlifting achievements may have created a new fascination with bench press, but I do think it all had a lot to do with the basic realization that you can lift a hell of a lot more pushing at a right angle to your torso than pushing in line with it and going overhead.
thats got to be a huge risk for your lower back wouldnt you say? arching while carrying so much weight cant be good at all
@@Ross-ch9vv its fine, just google axle presses..
@@Ross-ch9vv Yea its a huge risk. But some people always exercise with perfect back and still herniate a disc, others curl up like maggots and never get any injury.
Search for "worm chad" on youtube and watch him exercise. My spine pulverized just from watching his videos, though now i got a new adamantium spine implanted so its cool...
Bill Starr says that as you train the press your lower back gets stronger and you are able to lean back without injury. But rushing to lean back too soon is where injury may occur.
Strongmen keep it alive. It's mostly because of them that I recognised that I would rather focus on OHP over bench because it's far more functional for me. I keep it with Brian Shaw's priority since then - bench is just an accessory, press the primary movement.
I do like OPH and feel that it is a must if you want to get strong overall.
Also the fact that OHP strengthens your shoulder stabilizers and serratus anterior which "bench only" bro's often lack.
Evoo very true. I Feel that in the real world the bench press has next to no carry over. Where the OHP has lots. I am a powerlifter so I want a strong bench for a comp point of view but I am a firefighter and OHP is where it's at in my job.
It's one of the big 4, just like how you should squat, bench and deadlift you should also include the press in your routine. It's just basic movements you really shouldn't skip over if you wanna get stronger...
John Miller tbh none of these movements actually carryover to real world. You're never going to squat something you'll just body squat. Or dead lift as the deadlift is not best mechanic to lift. Strongman and their obscure lifts seem to be more real world practical. If you had a big package to pick you'll treat it more like an atlas when lifting than a deadlift or squat.
ClearSmoke100 as much as I don't disagree with you for me these are the best moves I can do in my home gym to build overall body strength.
USSF (Strengthlifting) contests the press. Dynamic style pressing is allowed (forward hip movement, bar drop from chin to clavicle to elicit stretch reflex out of delts).
OHB is painfully slow to make any progress at, yet you decline at it in in crazy speed.
You will decline at it if you do not practice it often.
I’m a novice/intermediate lifter, and right from the start I loved OHP. At day one it was the hardest, it just felt like a different kind of burn. There’s nothing better than picking something up and pushing it over your head, like some sort of primal instinct.
Strong press demands great upper body strength.
Great jerk demands great leg explosion and speed.
David Bedzanian jerked 245 kg, but can press only 120 kg.
Klokov can press 165-170 kg, but can't jerk 245 kg.
Zydrunas Savickas can press 220 kg, almost strict, but barely jerked 230 kg.
Weightlifting without press became 80 % dependant of leg and back strength.
Klokov can jerk 245 though? There's 2 vids of him doing it. One in preparation for London I believe and the other for a seminar. He's also done 242 C&J which is pretty close and claims to have rack jerked 262.
242 C&J: ua-cam.com/video/5dsuKFdFNeM/v-deo.html
First 245: ua-cam.com/video/7FT42sYd828/v-deo.html
Second 245: ua-cam.com/video/4F3VPvhM3Lw/v-deo.htmlm53s
You still have a good point here though.
TheSkatingreptile He can, but only when he weight more than 105 kg. He jerked 242 kg in training several times, but he was with 112 kg at that time.
Anyway, one weigthlifter ( I don't remember, but i think was Akkaev) said in a Interview that " Klokov was dumb for being too strong" instead of focusing more in other aspects.
But you get the idea, right?
Another info:
Kurlovich could jerk 265 kg in training, and said that the maximum he pressed was 160 kg.
I think Strongman contests tests upper body strength specifically better these days.
Adriano Bernardi Prado Haha good old Akkaev. He could win a Most Interesting Man in the World competition for a lot of reasons. But yeah, I see your point. Strongman is definitely the go-to for testing overhead and upper body strength now. I don't care for it as much as a sport compared to Weightlifting but I have a lot of respect for how well rounded the sport requires one to be.
I won the clean in jerk in high school.lol
Imo, the press is just as important as squat, bench and deadlift.
I set out my week with 4 essential days
Squat, followed by accessory lifts (Legs)
Bench, followed by accessory lifts (Push 1)
Deadlift, followed by accessory lifts (Pull)
OHP, followed by accessory lifts (Push 2)
I have a similar program form Alan Thrall.
@@TommyNitro Wait, Alan sells programs? Are they online or do you train UNNnnNttTTTAAaaaaMMmmmEEEddddDDD
@@tommywho924 I try to train UNNNTTTTTAIIMMMEEDD from my garage, but the program I did was his beginner program from his website. I saw really good gains in strength and size (granted, I tend to be quite slim).
I was a reasonable price (~$12 if I remember correctly) and came with a 16 week program based around the 4 major lifts. Would totally buy it again.
@@TommyNitro I'll be checking that out. Thanks!
531
Overhead press: Ah man, everybody hate me
Strongman: Come with me my child, i´ll give yo the respect you need.
JUST HIT 10K SUBS!!!!! I LOVE YOU GUYS!
Never watched your channel until now but congratulations on your 10K hope you have the kind of content I look for to subscribe to :)
Wow, well, i can say i was here before you hit 10k, this sounds like a small nunber to me, you deserve more, you will gain more.
The strict press is definitely one of my favorite movements. I'll spend 30 min just working it. It's such a good builder for your front and side delts.
also good for core and to minor degrees the booty and legs
@@ernestiechevalierchildprod1586 the booty aka the gluteyy 😂😂
The guy in the thumbnail is basically doing a standing bench press
It's rare to see content of this calibre on UA-cam. Very impressed, will be watching more of you! Thanks
Thank you so much for watching! I'll do my best to provide more quality content for you!
before christmas i replaced the OHP with handstand pushups. My reasoning was I knew a bunch of gymnasts who could rep out at bw, but very few people who can do bwx10 OHPs - and in HSPU - the way ou use your body is quite different.
So far I haven't got as far as doing it on raised paralleltes (so my hands go down as far as they would on the press) but i'm optimistic that a year of this kind of training is going to do more for my OHP than any of the last five.
I use Doug Hepburn's methods to break my pressing plateau. I was totally stuck at a 90kg strict press. Anyway, I took up Hepburn's training style and have finally been able to press 98kg for a two rep, then 98kg for one on the seated press after 8 sets of three with 88kg. I went to these lengths to guarantee myself that I could do it and that I wasn't cheating myself in some way. I was worried about leg drive. So, that's one way of increasing your shoulder strength.
It's been well worth it and has helped my neglected bench press a lot too. I love strict pressing!
nice dude! I recently hit a PR of 100 myself. But how do you do the seated press? Cause I only use 40 kg there. Treating it like an isolation movement for volume.
Good video, I never understood why the OHP was completely missing in the workout routines going around among my peers of casual lifters, amateur body builders and most athletes who lifted weights to complement their training.
Doing the OHP consistently 1-2 times a week got me a staggering amount of both volume and strength within mere months, and I was real sloppy with my diet and sleep.
I love ohp. I think ppl find it hard to make progress because you think its all shoulders. But in reality you're entire body needs to be strong and stable so you dont leak power. I found training my upper back and doing dips accelerated my ohp progress
Watch Eddie hall pressing at the 2017 Europe's strongest. Strict presses an axel of 217kg like its a fucking peanut. Him and big Z have got some amazing records between them.
I still thing the press is a better and more important test of strength than the bench press.
So basically, since US started to suck at something they're like (cartman voice) "screw you guys im [doing something else]"
yeah cookie cutters
No i think the rise of other sports started to shift thebtop athletes to those other sports.
the second strongest shoulders in the world belong to oberst of the usa, as does the wr bench press.
@@nickleback3695 yessir
@@nickleback3695 not anymore. kearney took the american log record
Ok, you convvinced me, I should press, that's probably why I get destroyed even by playing Just Dance where there Is a lot of hand above head movement
Took me 1 year to go from 80kg ---> 105kg OHP max rep. It's by far the hardest thing you can do in the Gym. Also when your arms start failing and the bar is above your head, the sense of impending doom exceeds that of a failed bench press. i.e it's also one of the scariest things you can do in the Gym.
25kg gains? Huge gains, bro!
I have made The Press™️ my main pressing movement due to the practical benefits. Lifting things in the vertical plane is more common to my lift than pressing things forward with my back supported. In lieu of bench, I do some push-ups after OHP and that seems to work just fine.
Bronze Era style 💪
inb4 alan thrall
I just hit 225 strict and I'm so proud of myself and grateful to all my coaches
Thanks, I always wondered why the bench was the standard. I always find myself feeling far more accomplished making progress in the OHP rather than the bench.
cause most weak asses in the gym cannot do it and most gym bros dont care to
KEEP OVERHEAD PRESSING!
Thanks for the video. When I was in high school (1958-1962), the question that was asked of those few of us even lifting weights in those days was, "How much can you press?", which meant how much can you strict military press. The bench mark for significant strength was being able to press your own body weight. While a senior in high school I could do 200 lb at 180 body weight. Although I've been quite successful as a masters powerlifter, I regret that I haven't trained the overhead press since I got into powerlifting in my mid forties.
@G E T R E K T Agreed.
I've always considered OHP more pleasant lift to do than bench. It feels more natural and greater feat of strenght even though ur lifting lighter weights.
Ive been working my OHP for a few months now and finally hit 225 strict OHP and I'm pumped AF about it
When i started working out, all i did was deadlifts, overhead press and bent over rows
Andrea Bonanno when i first started i did not do squats or bench press as all i had was an olympic bar and 210kg (463lb) weight. But now i do squats and bench press as well.
Strength MM could have built a monster-clean and go wild on front squats :-)
I miss the T-bar row. They've disappeared from most gyms.
@@cobbler88 Arnold used that makes bigger back muscles. Good movement.
@@kipponi Steroids build bigger back muscles
Great exposition! I never knew this in such detail, but when I started doing bodybuilding in the mid-70's I heard a lot more about the classic Olympian triad (Snatch, Clean and Press, Clean and Jerk). As time went on, I heard less and less.... I'm a lot older now, and I'm lifting for general health. I'm finding the OHP much more valuable for general upper body strength and the mobility of my shoulders than the bench press.
I see you get alot of your information from the old russian literature and their translations...very good and good for you by putting out high quality videos with theor info...wish i had thought of this years ago after reading
Just wanna say thanks for this video. I saw this little over a year ago and started prioritizing the OHP over the bench. I now have a 225 OHP and 315 bench, starting from 165(OHP) and 285(bench).
What the hell did you do? I'm stuck around 180 press.
2:48 training depressed, now that's deep
Some awesome video colouring here 3.15! Also liking your always original content!
Anything lifted overhead is also a much more functional activity (transfers to real life)....not too many times in sport/real life will u b required to lay down and press anything!! Nice vid bud!
I like the OHP but don't like that line of reasoning as to why it's good. Not too many times in sport/real life will you put a bar on your back and squat, but it's effective for sports training because it allows you to express force. And really how often in day to day life do you press something overhead (I can think of lifting my cat up...). I reckon I play the only sport where a OHP is performed on the field which is lineout lifting in rugby union. Strength is the ability to produce force against an external resistance, and producing more force is more “functional” compared producing less force. In saying all that I do like the overhead press lol
Putting things up on a shelf in garage/closet/attic....my thought process was lifting objects over your head....not necessarily a barbell....that's all. I cant think of any functional activity you would b doing while laying down and pressing....maybe I'm wrong?? Just a comment anyways pal
BodyFunction yeah I'm just thinking that's not the reason people strength train... Anyway
functionality training is really dumb and gay
First of all its Functional....and everyone is entitled to their opinion....I just enjoyed the vid that's all....I hope you did as well.
When I started lifting in 1963, people who knew it always asked how much can you press? The bench press took a backseat to the overhead press as a barometer of upper-body strength. Per what the narrator said, that changed after the press was dropped after the '72 Munich Olympics (1972) and Power lifting became more popular, especially in the USA. Prior to that, the press had gone from a strict "military" movement (i'm told that lifters had to even keep their heels together while pressing) to a glorified jerk, with excessive body movement, including knee bends. It's no surprise that the weight disparity between what one could press and jerk narrowed to the point where keeping the press in competition was somewhat redundant. Also, those three-lift competitions could drag out Olympic lifting contests to the wee hours of the morning. Ergo, the death of the press. May it rest in peace.
Never seen your channel before. I loved this video and it is very well put together. earned a sub from me!
forgot how awesome this dudes content was :) back to watching in the morning with my coffee - cheers :)
yup 100kg ohp is impressive. Is 140kg bench impressive? Maybe, Depends on the form and leverages.
Depends on age and weight, a 16 yr old weighing 170 would be impressive, a 30 yr old weighing 250 not as much
Can't even remember the last time I hit the bench with a barbell. OHP is the king of all presses in my opinion. I call it simply the Press and everything else is a variation. Great video brother keep it up
I always do this press, is the Best for your strenght, I already knew it
Yes, i agree. Clean and press is even better. I'm an elite sprinter for Team Canada (national/Olympian level) and i STRICTLY clean and press (with strict form of course) to increase my overall strength for T&F (no bench pressing at all). There is no better exercise than the press. It combines the classic powerlifting movement such as the deadlift (to pull the bar off the floor with brute strength) and the squat (to go under the bar and to catch it on your shoulders sightly above the clavicles) and at last, the overhead pressing phase (with strict form).
Loved the historical and informative info. great job.
I think it was Bill Starr who wrote that strong overhead pressers could usually do well on the bench because they had powerful front delts as well as well-conditioned rotator cuffs. Conversely, he said that big benchers weren't especially good at overhead pressing. I'm sure other well known coaches have said the same thing, but Starr's comments stood out to me.
@Adrijana Radosevic All wrong. Bench carries over more than OHP than vice versa.
@@ProphetFear Incorrect. It's the other way around.
Great video. Wonderful work mate.
It seems ironic with this change that OHP has been a staple still In Worlds Stengest Man where the other types of competitions have dropped it. I can't imagine putting over 300k overhead! I'm crazy weak now but working on that.
Thank you for adding links and not just reeling off unsubstantiated statements 😁
1:09 Jesus Christ Russia, I broke my back just from watching
Great video Zach, just found it!
Love the focus on press. I am just an aging amateur but my goal is to be strong enough in press todo 3 strict handstand pushups, either from standing on my head with flat hands on ground or from push-up-handles to ease strain on wrists. Still got at least 30 kg to go though.
In the eyes of a noob, the bench press seems fairy comfortable to do lying on your back whereas the rest of the barbel exercices are done standing and you can imagine just how much body tension is needed to execute them correctly hence some type of fear.
Also in my understanding you can bench press much more weight than pressing over head, so for people seeking those big numbers It's only natural to take that route.
What are your thoughts on weighted dips and overhead press only as pressing movements ??
Another consideration: The bench press doesn't compress the spine as much as the overhead press does. I'm no big bench advocate, but it's a consideration.
Wow! Really well researched. Nice job on this.
Cool video!
Funny how 2 years ago you got no likes on your comment but now you’re a very successful youtuber
That is so interesting! I just started to dive in into this topic, but already the missing correlation between the strict press and the clean&jerk fascinates me. I always thought I need stronger shoulders and legs to pushpress more, but you just showed me how wrong I am. I can comfortably do 85kg for 8 reps strict, or 105kg for 1 rep strict. But I could NEVER pushpress or jerk press 165kg, thats a crazy weight to me! I think after watching this I will have to rearrange my training...
OHP saved my shoulders. What this movement does is stretching all downward rotators rhomboids pec minor and scapula depressor - lats. And strengthening upward rotators serratus anterior and upper traps. This should be main lift for shoulder health and neck health.
@@cokecan6169 Did OHP help develop broad shoulders? :D
Beautiful production value
I strict pressed 225# (102kg) at the end of my last hypertrophy phase. Looking forward to the next one.
CarbedUP VeganMuscle nobody cares
Congratulations
CarbedUP VeganMuscle 185 =/
How much do you weight though? I'm a 231# lifter, so 225# is just under my BW. If you weight less than 185#, then that's a really solid press.
CarbedUP VeganMuscle 187 =)
Proud to say OHP is my primary movement in push day..
The press and the jerk are too different for the press to be a primary assistance movement imo. I mean you're looking at splitting underneath the weight and standing up with it vs standing there and pressing it over your head. Both require strength but in different areas. I don't think you should ignore it as a beginner lifter but as a more advanced lifter I can completely understand why lifters would only treat it as an accessory.
hyuwot m8
Press gives you more stability and your shoulders dont get fucked up as easy
Also you still drive up with your delts in the jerk
I think the reason the shoulders get fucked up by jerks is because jerkers dont do enough pressing so the shoulders are forced to support more weight than they are really capable of safely supporting. If you give the shoulders some more focused love with pressing then the jerk wont do the same kind of damage.
Presses have helped my shoulder pain go away and seemingly helped my bench. Its One of my favorite movements.
I hate when people ask how much I bench. I want them to ask how much I ohp. My bench is the weakest
Xavier Salinas what about how much you squat or how much you deadlift
That aswell i just want people to stop with the bench
Xavier Salinas when I say my max bench they're all like that's weak and I'm like my bench isn't my best lift and I don't sit in the gym doing nothing but bench like every other kid judging and meanwhile I still prob bench more than them with my bench being 245
Get your bench up then lol
That's not a bad max
For aesthetics, the overhead dumbbell press is a great one because lifting two weights means your core must work overtime in order to be balanced. Should be part of any lifter's routine.
I feel like if you asked from a person with no lifting experience that what kind of lift is measures the person's strength, he would show overhead press type of lift.
Again with zero lifting experience, no clue about any exercises nothing, he/she wouldn't answer bench press, squat or deadlift because those lift are more complicated and invented in the gym for the gym, but the overhead press is something every human has experienced in their lifes: trying to press something heavy up over their head like a rock, small log or smth and they notice that its a simple movement yet really challenging. This is how i feel and tried to express myself how the overhead press is the most basic movement yet good measurement of power.
lol I can agree about the BP but a deadlift is literally "picking something heavy off the ground" and a squat is literally "standing up". Both are very natural movements.
You are right sir, I can strict press 79kg and have problems jerking 102kg. Therefore, I have to pay mlre attention to my jerk tecnique. Great video as always!
It's a joke that the 3 power lifts aren't in the Olympics.
the bench won't be in the olympics ever unless they stop the unnecessary arching. Other wise its a no go but the squat and deadlift i never understood why its not i think its because to some people watching a deadlift or squat seems boring.
@@erickelk36 Having DL in the Olympics would spark heavy debate about the topic of sumo or conventional stance, either that or literally everyone competing would pull sumo (which to me sounds worse than another plague), considering it allows for the most weight. And having the squat in the Olympics would spark the debate about high bar or low bar, or everyone would do low bar, as it again allows for the most weight.
Idk I just feel like there would be a lot of complications if those two excercises were added.
Edit: Oh and yeah, great point about people thinking watching them would be boring, I'm sure that's a factor as well.
They should have the big 3 in the olympics... powerlifting, bodybuilding, olympic lifting....then I would watch the olympics
@@lordofstuff_ Interesting mention of conventional vs sumo deadlift and sumo allowing more weight lifted... Thor just set a record yesterday lifting 1045lbs conventional deadlift, no sumo stance and they can lift however they want...
@Matthew Anthony Powerlifting is anything but raw power. Power means to be able to move big weight FAST. The slow grinders you see in every powerlifting competition are not "power". Powerlifting isn't even good for raw STRENGTH. If I wanted to watch raw strength I would just watch Strongman. All powerlifting is good for is seeing what clowns can come up with to cut their range of motion. Powerlifting is a joke and that is why it'll never be in the olympics.
If I were to choose one lift to do for overall strength and health it would be the OHP. It's kinetic chain is longer than any other exercise overall, incorporating feet, toes, ankles, quads, hams, hips, glutes, abs, back, chest, deltoids, traps, neck, biceps, triceps, forearms, hands, fingers & face muscles.
Push press might be better given that context. You get much more stimulus in the legs.
Very intesting info! But what is your conclusion? It wasn't clear to me. Should we do overhead presses, bench presses or just the jerks?
lol confused just as u
He clearly said that if you goal is strength training - OHP should be the primary upper body movement
this is not a oly lifting channel?
It all depends on your goals and eventual competetive aspirations. However for every strength athlete; weightlifter, powerlifter, strongman, Standing Overhead Press is a very useful lift. Obviously competetive lifts should be always proritised but the Press is an excellent assistance lift that keeps all the muscles around the shoulder joint strong and healthy.
If you're a recreational lifter and you really enjoy the Press you can treat it as a main movement.
Oly doesn't involve strength?
And don't forget about specificity of training. If you want to jerk more - jerk more. Want to snatch more - snatch more. As Torokhiy quoted his coach: "Чтобы рвать нужно просто рвать"
Zach, I wanna say that I watched this vid a while back and it caused me to OHP more than bench to the point I mainly got rid of it. Now I’m powerlifting due to knee problems (my weight repeatedly dropping on my knee from snatches and CnJs were no good 🙁) so I have to do bench but then time I did standing press caused me to be stronger in my upper body strength and gave me bigger upper physique than when I did bench and accessory lifts. Thank you for this video! Even tho I’m doing bench, I still do a standing press regardless- in fact, I may swap the standing press in my program and just do bench for max purposes 😁
A man who can overhead press 315 once is much more impressive than a man who can bench 500 for reps.
Not true.
Kjell Haidz extremely true.
to you maybe but 500 for reps is done by less people than OHP 315lbs
@Dennis Thorson not 500lb bench for reps though
@Dennis Thorson I watched Larry wheels press 407lb, I believe, over his head. As far as a spectacle, pressing a lot over ones head does look more impressive than a high bench, I'll give you that.
I press 3x a week, heavy as possible which is ironically light, which is why recovery is fast. Just hit 165, could likely get more. Making huge gains
I think the overhead Press shows more strength than the Bench Press.
it does. Most fucker that bench alot cand over head press shit
Awesome video, the importance of the leg drive in the jerk can not be overemphasized!
OHP is really out here being a harder lift than deadlifts
So you know, I just watched all of your videos. Amazing quality, editing andi nfo. Congrats! You are gonna grow in no time!
I've done a LOT of Pressing and I don't think it's the best pushing exercise for weightlifting.
The Press rewards contorting your torso to get under a weight. This has made my jerk technique suffer as I'll instinctually bow my back when catching a jerk. The Z Press or a Standing Behind-the-Neck Press don't reward back bending and are easier on the back.
And Klokov-style deficit handstand push-ups might be even better, taking the arms and shoulders through the same range of motion but with no load on the spine.
I think the benefit of pressing for weightlifting is better in higher rep ranges and not maximal weights. This way form can be strict and the movement can be used for hypertrophy and shoulder health.
Why would you train non strict presses anyway? Seems a stupid idea for every movement. It's anti training imo
because it's impossible to press in an efficient bar path without some degree of layback in the press. you can't get the barbell over the shoulder joint without pressing back and getting your torso under the bar, since the bar travels back a reasonable amount from its starting position. the videos zack showed, both pressers had layback. it's inevitable. your body will move to get the bar back. you can also use more weight in a dynamic press = more force produced against the weight = greater strength adaptation than a strict press bc less weight = stronger upper body.
If you're contorting your torso then the weight is too heavy. Stick to weights you can press with good form and you won't have to worry about your back.
You're not contorting your torso. The movement is from the hips. You will never lift heavy enough weights to create a strength adaptation without some degree of layback.
I love the overhead press. I've been lifting for about a year and the OHP has been a staple of my program.
What song by Chuki Beats is used in this video?
did you found it?
Good information. I will put more emphasis on my press now. Thank you.
This video made me feel better about "only" being able to ohp 185lbs.
185 OHP is pretty good if you weigh less than 185!
Great video. It has always been the true test of strength to see what a person could put over their head. Benching is sort of unnatural in a sense.
Even in powerlifting - overhead work is critical for assiting for bench (overhead press and dips)
Only if you severely lack shoulder strength.
venbolo more than that... lockouts and triceps... anecdotally jermey Hamilton would focus on one of these movements when not benching
If you bench bench bench you shoulders will begin to lag behind your pecs and become the limiting factor of your bench because bench doens't develop the shoulders as well as overhead presses.
Every compound lift has muscle groups that it develops best and others that assist but are not well developed by that lift. If you only do the lift then only the prime movers of that lift are getting the love. The other movers need their love too.
Its like raising a family.
just have some adopted groups =P
After seeing this video a year ago, I decided to train OHP instead of bench press because my pec tendon was giving me problems. After a year, I've gone from a working weight of 65 lbs to 135 lbs. I used to bench 205 for reps. My goal for next year is to be able to do a few reps of 225 OHP.
I pressed 130 at 129...I am hoping to press 185 by the end of the year. I'll be happy with 160 though.
Good luck to you. Press is definitely the toughest lift to see large gains in, and the one where the exponential increase in difficulty as weight increases sets in sooner.
Great vid. All the more reason we should be a bit more strict on judging lifts like bench (arch) so that they dont fall into obscurity
Some teenager was squating 135 and I walked up to him and said: "Can I join in?". He said "sure" and walked back to let me squat. But I just started doing standing military press with it haha.
So you're kind of a dick in the gym. Got it.
l u l why
Yeah, I am the biggest dick of them all, chicks love it.
MR SLAV doing the military press in 2018
he forgot to mention in the smith machine.@@tomesther317
Monday-Press, Tuesday-Deadlift, Wednesday-Bench, Thursday-Squat, and i do other accessories but I always do the 4 big lifts.