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How about a vertical pull tier list. Including pull-ups/chin- ups, lat pulldowns, Hammer Strength machines, and with all main the loading, grip, band, and tempo variations.
there is something truly satisfying about OHP that I just don't get from bench. Like the feeling of accomplishment from doing a heavy OHP is something else
@@arnoldfreeman2885pressing in general is just fun, whether it's bench or OHP. OHP is super satisfying though. I didn't know until last year that the clean and press used to be the 3rd olympic lift back in the day before they got rid of it in the 70's. I guess pressing was everybody's favorite lift back then.
I used go press 80 for reps 90 for a few never coould get 100 kg tore my shoulder benching and a few years later im fatter smaller and can oboy do 50 at push
Controversial opinion but fuck 2 plate bench as a gym milestone. Bodyweight strict OHP is a way better milestone for people that aren’t dedicated powerlifters.
@@fuckyoutube75889 both should be worked for, but I think that 225 bench shouldn’t be the priority for some lifters as opposed to bodyweight overhead. There are plenty of people who can bench 225 but can’t put 100lbs overhead. I think that’s a weakness that should be trained, and it won’t hurt your bench to increase strict overhead press.
I found the Z Press to be the ONLY lift I’ve ever done to get my lower traps to grow. I like it after OHP, to reduce the weight, get some soft volume in, and work the upper back like crazy. It’s not going to be the main reason to get my press up, but I feel it keeps me well rounded.
I find that if I sit on a stool (no back support) and do seated DB presses it also hits my lower traps a lot, somehow they have to work like crazy to stabilize compared to standing press or back supported seated, but unlike Z press you dont have the weird hip flexor cramps or almost tipping over over backwards
Been loving these tier lists. You're gonna be over 100k in not time with that quality of content. Would love to see a prehab/rehab exercise tier (stuff like lu raises, rear delt flys or banded tri pushdowns)
Im currently focusing on seated barbell shoulder press and absolutely love it. My pressing has blown up over the last 6 months alongside a caloric surplus from 70kg x5 reps to 105kg x5. Form is on point with each rep too
Enjoying and learning with your Overhead Press videos. Am stale on Benching but like cleans and presses with Olympic wts and dumbbell overhead presses. I used to always do Behind the Neck Presses, but I read a number of articles years ago about impingement delt issues and quit doing them. But at my biggest size, I used Behind the Necks and always enjoyed the results using them. And I did not have impingement issues. So am going to include them into the dumbbell press work.
Don’t let anyone discourage you. As someone who was/is chasing 225 what’s tough mentally is you just don’t progress the same as other major movements. Get ready for jumps of just 1-3lbs. You have to stick with it and stay focused.
With the z-press I prefer to use it as a bit of a warm-up with a hip circle and a pair of dumbbells, basically just trying to get my lower traps warmed up and get my rotator cuffs warmed up
As a new lifter, I don't know lot of these movements, if you put some b-roll in these it would really help my understanding. Thanks! Otherwise great video, my pressing has been super weak definitely going to implement some of these.
Thank you for this list! I thought I was crazy when I was trying the "starting strength press" and thought "If I keep doing this I'm going to slip a disc!" Ridiculous movement. Going to get into seated pressing/push pressing/Handstand pushups.
Press 2.0 is an initial hip thrust to mildly decrease the elevation of the bar and engage a stretch reflex and break through the starting sticking point. I prefer this movement to the push press as it makes reps uniform and I think it carries over better to strict pressing. It's basically the second rep of a set every time. This was a gamechanger for me. I like the push press too, but the development on this is from overload, while the press 2.0 breaks through the dead start only
@@anaussie213 yeah, I like variations... start with the more technical push press or hip reflex "2.0" movement and once I'm done with my top sets, add some more volume with strict form and no bounce with less weight.
Something to consider with Cambis use of the tsunami bar - he oscillates his overhead presses (illegal in olympic lifting) but I think the Tsunami Bar reaches the timing of that oscillation as it exacerbates the way a bar moves during the process
I used to love the behind-the-neck seated press, but I have not done them in years. Funny thing I keep wanting to do them recently. I guess now here's my reason to do so. Great content.
Recently I've started doing punching bag overhead presses. Sounds a bit silly, but it's heavy enough (42.5 kg atm, but will add some sand to that bag soon) and I have one in my home gym that's still lacking a proper bar or dumbbells (mostly I do weighted calisthenics, boxing, and use two large jerrycans in place of dumbbells). Necessity is the mother of invention and this seems to work well enough as a starting point for OHP movements. I'll soon fix the dumbbell and barbell void, but this works atm.
So part of the reasons you give banded lifts low tier in general is how hard and long it takes to set it up, but is it really that hard ? I regularly train my banded lifts with hammer strength squat cages, which they either have band pegs, or I could "loop" bands at the bottom beams, so I find the setup quite easy.
The tier list I was waiting for the most! Sadly I broke my index finger a couple weeks ago, but as soon as it's healed I'm trying some of these variations.
Been training for a decade now and i'm still on the fence on whether seated shoulder press on the smith machine together with other exercises to work your stabilizers is better in increasing your shoulder strength as opposed to strict pressing with free weights. Same with smith machine for bench press. I've done both and I feel that using a smith machine for seated presses could be better for increasing your strict press than actually strict pressing as a main movement if added with the right exercises. I know it may sound crazy to some but its a big point which I believe would bring a good debate. Even Zydrunas Savickas said that seated smith machine presses was his main shoulder movement throughout most of his whole career and he held the log press record for a long time. Hope I made sense and would love to hear your thoughts on the matter!
Love me pin presses. So many shoulder press station are design very poorly that they are just a disaster for the joint given how far you have to unrack from behind your head to get the bar off the hooks. Pin pressing in a rack has spared me from that problem and helped boost my pressing power immensely. Dead-press style and nose-level are my go-to pin heights.
Really happy to watch this. Started doing OHP last year, and next week will be going for a PR of 140! Want to be able to OHP my body weight by end of year (190 lbs)
What does a behind the neck press do that wouldn't be accomplished by additional OHP volume? Asking because I'm considering integrating behind the neck pressing into my training based off this video
He is right about the 2.0 y'all. He talked me out of it about two years ago. You get enough starting power to miss out on some of the benefits of a strict press, without getting enough starting power to give you the overload benefits of the push press. You also don't get better at air humping from doing it, because having to press the barbell takes away from your ability to air hump effectively. Don't waste your time. Spare yourself the weird looks people would give you.
Behind the neck press ended up clearing up some of the tendinitis I had in my jaw, which pushed on my trigeminal nerve causing TMJ pain. I think it was something in my neck. Sometimes when there’s an imbalance an exercise can tip the scales.
Would love to hear your thoughts on the scrape-the-rack-press. I'm not a competitor of any stripe, nor am I any sort of super-strong badass, but I absolutely love that movement.
i remember getting a 220lb standing touch and go ohp a few years ago at 200 bw, the looks i got off people in the gym were memorable lol. Ohp is the king of upperbody lifts imo, it looks majestic
Haven't tested my 1RM yet, since I am still on SL beginner program, so it doesn't really give me time to test for maxes (don't wanna screw up my progress). I'm repping out 185 5x5 and people are always coming up. Which is weird because I remember when I started lifting, lots of people didn't even know what OHP was.
aye, I love your content! appreciate this! Especially with a recent pec tear... definitely gonna be focusing on OHP for now because I can OHP maximally with no issue but of course bench is just gonna be light-weight high-rep for a while til I recover.
With the push press 2.0, the hip drive works well to get it off your chest but it’s damn near impossible to utilize any type of rebound or whip from the hip throw.
Hey Bromley, thanks for the amazing content. I've seen your tiered lists, and I was wondering how you felt about DB Horizontal Pressing for building a massive bench? I didn't see it in your bench tiered exercise list, but saw it ranked highly here, so I was wondering what the discrepancy was. Thanks again for the effort you put into your content!!
After seeing Mike O'Hearn doing 3 plates behind the neck OHP I started programming it. Couldn't even do a bare bar had to practice with 15's and build to a 45lb bar.
My favs - strict standing OHP, double pause OHP(collar and hairline), bh neck press standing, pause standing DB ohp and banded ohp in the 1-3 rep range as a top set. Takes me less than 2 min to set up with doubled mini bands.
I remember Paul Carter saying that it is best to take a wider grip on BTN Press. I've done them this way for years but was wondering what your thoughts are on grip width?
I thing too wide or too narrow both kinds have their issues. I'm a hypertrophy guy so I stick to lighter weights for 10+ reps. If you take a wider grip, your wrists start bending in a very uncomfortable, painful angle. This is okay if you're doing like 1-3 reps I think, but for 10+ reps, it's a no go. But too narrow of a grip means your shoulder blades will start rotating too much inwards (I think idk how to describe this) and you won't be able to complete the ROM no matter how good your mobility is. Taking a medium grip is the best of both worlds. My BTN press currently is 80 pounds for 10 reps, which is not a lot I know. I hope this comment helps though.
I remember John welbourn said Louie Simmons adviced him seated dumbbell presses in high incline , like 80 degrees and it helped him achieve 500 bench press
Heavy OHP (over 185 in a commercial gym) will turn heads. I think it's a keystone upper body strength exercise, even like pull/chin ups. Best I ever got was a 220lb OHP at 225 BW back in June 2021. I can still get 200 any day of the week, maybe 210 on a good day.
If it’s behind the neck, I would do some kind of snatch press variation, behind the neck has never worked for me, though I should maybe revisit it at some point. Related to the Z press, but I really like seated barbell or dumbell pressing with no back support just on a bench. Really good for testing your stability and keeps your hips flexors from cramping the fuck up mostly. Paused pressing is also cool, either at the bottom or midway through the movement, but that’s getting super technical!
Hi, what does anybody thinks of vertical push up? line chinese weighlifting team do... what are your takes on this being a good developper for pressing strength? Thanks
I feel that pressing on a machine with arms to elbows pointing parallel to the shoulders causes rotator cuff problems, which caused me intense pain. Best to keep the elbows and palms as close to the body as possible. Arms should be as close to the body as possible as extending the elbows outward causes excessive stress in the tendons, ligaments and muscles of the rotator cuff anatomy. The rotator cuff is designed to stabilize the arm against the body. - the more you move the arm outward the more the stress into the shoulder.
A guy at my gym saw me doing behind the neck press and said don't do them they will mess up my rotator cuffs I had 10 lbs on each side of the bar lol , thanks for justifying my use of that exercise ! I use low weight on it if course
i think i understand non stretch reflex strength growth if you do rows with heavy weight (5rm) with the dumbbell hanging vs starting from the floor on every rep is that non stretch reflex?
Z-press is nice for control over the body, especially at heavier loads. Of course it's not as heavy for the shoulders like strict press, but it's a fun addition and challenging for the core, in my opinion.
Personally I enjoy pressing with bands, feel like they help me que pushing through the entirety of the motion, and also pushing back and getting the head through the window. Use them for my speed work. As far as accessibility goes, you just need 2 light or very light bands and sth to attach them to (pegs 4 me). So I don't see an issue with that, especially with stuff like log or odd stuff in comparison. Interesting to see band-bell stuff - might see how I can set it up in my home gym.
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How about a vertical pull tier list. Including pull-ups/chin- ups, lat pulldowns, Hammer Strength machines, and with all main the loading, grip, band, and tempo variations.
Going to do 2 or 3 more of these before I give the format a break, will definitely inclide an upper back list with those movements
I would really like to see this as well.
That sounds great
Honestly could do all horizontal and vertical pulling in one video imo
Those pullover machines hit different
there is something truly satisfying about OHP that I just don't get from bench. Like the feeling of accomplishment from doing a heavy OHP is something else
The only thing better about bench is that it’s fun, and of course it build the chest better. OHP is better in every other way.
@@arnoldfreeman2885pressing in general is just fun, whether it's bench or OHP. OHP is super satisfying though. I didn't know until last year that the clean and press used to be the 3rd olympic lift back in the day before they got rid of it in the 70's. I guess pressing was everybody's favorite lift back then.
I used go press 80 for reps 90 for a few never coould get 100 kg tore my shoulder benching and a few years later im fatter smaller and can oboy do 50 at push
I added behind the neck press about a year ago and immediately saw results to my main press awesome movement
Bromley has quickly become my favourite UA-camr
As someone who can strict press 80% of his bench. This is the video I’ve been waiting for! I know I’m weird, It’s just my favorite.
how is that even possible :D most of people can ohp like 50 % of their bench
Me too. I am way better ( proportionally) in strict press than bench
@@hyvaihminen my ohp 5 rep max was 70 percent of my bench 5 rep max when I trained both about equally
Yeah I'm similar. 75% for me
@@Bobo-ye7dq not sure if that means you are very good at ohp or very bad at benching 🤠
Controversial opinion but fuck 2 plate bench as a gym milestone. Bodyweight strict OHP is a way better milestone for people that aren’t dedicated powerlifters.
This guy gets it
Dang I guess I better start loosing body weight, I'm at 210 lbs max OHP weighing in at 265 lbs. I don't think I can reach my body weight for OHP.
@@omarestrada8463 that's about where Im at and honestly I think it's very achievable. We just gotta git gud man
why not both
@@fuckyoutube75889 both should be worked for, but I think that 225 bench shouldn’t be the priority for some lifters as opposed to bodyweight overhead. There are plenty of people who can bench 225 but can’t put 100lbs overhead. I think that’s a weakness that should be trained, and it won’t hurt your bench to increase strict overhead press.
I found the Z Press to be the ONLY lift I’ve ever done to get my lower traps to grow. I like it after OHP, to reduce the weight, get some soft volume in, and work the upper back like crazy.
It’s not going to be the main reason to get my press up, but I feel it keeps me well rounded.
Love the Z press too, keep it up you're not the only one! 😆
They were great for me when recovering from an injury
I find that if I sit on a stool (no back support) and do seated DB presses it also hits my lower traps a lot, somehow they have to work like crazy to stabilize compared to standing press or back supported seated, but unlike Z press you dont have the weird hip flexor cramps or almost tipping over over backwards
Would like to see tier lists focused on secondary movements, recovery methods, strength concepts
Goddamn, you're really pumping out these bad boys.
We ask and Bromley delivers, thanks Alex!
Been loving these tier lists. You're gonna be over 100k in not time with that quality of content.
Would love to see a prehab/rehab exercise tier (stuff like lu raises, rear delt flys or banded tri pushdowns)
Outstanding series , thank you .
A chapter on bicep curls , especially in and around the squat rack would be particularly beneficial ;)
I do behind the neck press all the time as an accessory and I love it, also standing dumbbell shoulder press are killers as well
Im currently focusing on seated barbell shoulder press and absolutely love it. My pressing has blown up over the last 6 months alongside a caloric surplus from 70kg x5 reps to 105kg x5. Form is on point with each rep too
Hi, can you tell me how did you make it? I mean frequency, set and reps. Good job!
Im proud of you for grinding out the content.
Just what I needed! I was looking for some OHP variations to add to my routine
I love these ranking videos I hope you upload more like this
Enjoying and learning with your Overhead Press videos. Am stale on Benching but like cleans and presses with Olympic wts and dumbbell overhead presses. I used to always do Behind the Neck Presses, but I read a number of articles years ago about impingement delt issues and quit doing them. But at my biggest size, I used Behind the Necks and always enjoyed the results using them. And I did not have impingement issues. So am going to include them into the dumbbell press work.
I’m chasing a 225 ohp by the end of this year, currently at a pr of 155 at 175 bodyweight, this is just what i needed
Update 2 months later: im fucked
225 in 1 year ??? It will take ATLEAST 3 years for you
@@Hosein_Persian if i can shoot for the stars and still get to the moon, i wont be too distraught.
@@ElijahZaporteza As someone who can OHP 100kg , let me be realistic
Don’t let anyone discourage you. As someone who was/is chasing 225 what’s tough mentally is you just don’t progress the same as other major movements. Get ready for jumps of just 1-3lbs. You have to stick with it and stay focused.
Just eat. A lot. Get 200lbs+
If you want big numbers, you need to get big
You can cut down and be aesthetic later
I don't have the mobility anymore to do behind the neck but I miss them. Press 2.0 is basically a standing incline press
With the z-press I prefer to use it as a bit of a warm-up with a hip circle and a pair of dumbbells, basically just trying to get my lower traps warmed up and get my rotator cuffs warmed up
i love the seated barbell WITHOUT any back support just on a flat bench, bit more user friendly version of the Z press
As a new lifter, I don't know lot of these movements, if you put some b-roll in these it would really help my understanding. Thanks! Otherwise great video, my pressing has been super weak definitely going to implement some of these.
Great videos! I don’t even lift, I just enjoy tier lists.
😂😂
Thank you for this list! I thought I was crazy when I was trying the "starting strength press" and thought "If I keep doing this I'm going to slip a disc!" Ridiculous movement. Going to get into seated pressing/push pressing/Handstand pushups.
Press 2.0 is an initial hip thrust to mildly decrease the elevation of the bar and engage a stretch reflex and break through the starting sticking point. I prefer this movement to the push press as it makes reps uniform and I think it carries over better to strict pressing. It's basically the second rep of a set every time. This was a gamechanger for me. I like the push press too, but the development on this is from overload, while the press 2.0 breaks through the dead start only
I do strict OH, a less strict version like you mention and then a final couple sets of push press increasing the weight each set.
@@anaussie213 yeah, I like variations... start with the more technical push press or hip reflex "2.0" movement and once I'm done with my top sets, add some more volume with strict form and no bounce with less weight.
Behind the head overhead press is god tier
Something to consider with Cambis use of the tsunami bar - he oscillates his overhead presses (illegal in olympic lifting) but I think the Tsunami Bar reaches the timing of that oscillation as it exacerbates the way a bar moves during the process
Brilliant channel and information
I am chasing 100kg OHP (best is 97kg) I am doing strict press, seated press, seated DB and lat raises. Wish me luck bois
You ever hit 100?
@@RageMagikarp yeah I got it a couple of months ago ua-cam.com/users/shortsnc0V1oeIuPs?feature=share
did u hit 100?
@@barryallen767 yeah a while back, video of it on my channel
I'm keeping the thread alive because we want to know if you hit it
I used to love the behind-the-neck seated press, but I have not done them in years. Funny thing I keep wanting to do them recently. I guess now here's my reason to do so. Great content.
Split Jerking in STRONGMAN is the Sumo Deadlift of Powerlifting.
Recently I've started doing punching bag overhead presses. Sounds a bit silly, but it's heavy enough (42.5 kg atm, but will add some sand to that bag soon) and I have one in my home gym that's still lacking a proper bar or dumbbells (mostly I do weighted calisthenics, boxing, and use two large jerrycans in place of dumbbells).
Necessity is the mother of invention and this seems to work well enough as a starting point for OHP movements. I'll soon fix the dumbbell and barbell void, but this works atm.
Cant stop wont stop, love the honesty open
I would add high angle (45+) incline bench press somewhere in that list.
So part of the reasons you give banded lifts low tier in general is how hard and long it takes to set it up, but is it really that hard ?
I regularly train my banded lifts with hammer strength squat cages, which they either have band pegs, or I could "loop" bands at the bottom beams, so I find the setup quite easy.
The tier list I was waiting for the most! Sadly I broke my index finger a couple weeks ago, but as soon as it's healed I'm trying some of these variations.
As someone who does only one of those, I'm glad that the push press turned out to be one of the best options.
This is the one I've been waiting for!
This tier list marathon is the pettiest thing I’ve seen in a long time and I’m here for it 😂😂😂
Been training for a decade now and i'm still on the fence on whether seated shoulder press on the smith machine together with other exercises to work your stabilizers is better in increasing your shoulder strength as opposed to strict pressing with free weights. Same with smith machine for bench press. I've done both and I feel that using a smith machine for seated presses could be better for increasing your strict press than actually strict pressing as a main movement if added with the right exercises. I know it may sound crazy to some but its a big point which I believe would bring a good debate. Even Zydrunas Savickas said that seated smith machine presses was his main shoulder movement throughout most of his whole career and he held the log press record for a long time. Hope I made sense and would love to hear your thoughts on the matter!
I'm glad you put seated press so high, my ceiling's too low to do normal presses lol.
Do them on your knees with a yoga mat..just clean them
I love these tier lists, I'll never complain
Love me pin presses. So many shoulder press station are design very poorly that they are just a disaster for the joint given how far you have to unrack from behind your head to get the bar off the hooks. Pin pressing in a rack has spared me from that problem and helped boost my pressing power immensely. Dead-press style and nose-level are my go-to pin heights.
Bro, you are seriously funny. Love your recent shit. Here comes 100K subs bro! Early congrats!
Love the seated smith
Keep doing these videos love the perspective
I love that the old timey bent arm press gets B-tier because it can help to prepare for circus dumbell, but then circus dumbbell itself gets D-tier!
Heck yeah! BTN Press getting some love. Shoulder pump with this guy is unreal
Some might not have the shoulder mobility to do behind the neck presses. Not everyones shoulder structures are identical.
Best core exercises tier list please
Really happy to watch this. Started doing OHP last year, and next week will be going for a PR of 140!
Want to be able to OHP my body weight by end of year (190 lbs)
Stay blazing
@@mattc4266 ayoooooo you too!
Smith machine seated OHP rocks. I use it pin pressing it as well and it's a great accessory for shoulders.
Be nice if you could show a video of each press so we know for sure what you are talking about (viking & Z press for example).
Just letting you know I love this format of a video
What does a behind the neck press do that wouldn't be accomplished by additional OHP volume? Asking because I'm considering integrating behind the neck pressing into my training based off this video
Staff really light if you do
More side and rear delt involvement
@@InvisibleHotdog I thought it would be more front felt biased because it’s point more up against gravity
More shoulder stability and mobility, I would argue more tricep involvement as well
He is right about the 2.0 y'all. He talked me out of it about two years ago. You get enough starting power to miss out on some of the benefits of a strict press, without getting enough starting power to give you the overload benefits of the push press.
You also don't get better at air humping from doing it, because having to press the barbell takes away from your ability to air hump effectively.
Don't waste your time. Spare yourself the weird looks people would give you.
Thank you brother! Amazing video and breakdown‼️💪
been loving these tier lists
Fookin love these mate
Behind the neck press ended up clearing up some of the tendinitis I had in my jaw, which pushed on my trigeminal nerve causing TMJ pain. I think it was something in my neck.
Sometimes when there’s an imbalance an exercise can tip the scales.
Love these tier lists.....where would you place the Arnold press?
Its just trash . Especially for strength
Do you have a “hamstrings” tier list?
Would love to hear your thoughts on the scrape-the-rack-press. I'm not a competitor of any stripe, nor am I any sort of super-strong badass, but I absolutely love that movement.
That intro nearly made me spit out my coffee hahaha gold
How about grip exercises tier list? Could be one of the best tier list videos
I second this
i remember getting a 220lb standing touch and go ohp a few years ago at 200 bw, the looks i got off people in the gym were memorable lol. Ohp is the king of upperbody lifts imo, it looks majestic
Haven't tested my 1RM yet, since I am still on SL beginner program, so it doesn't really give me time to test for maxes (don't wanna screw up my progress). I'm repping out 185 5x5 and people are always coming up.
Which is weird because I remember when I started lifting, lots of people didn't even know what OHP was.
@@user-tz9jh6pv2jwhen did you start lifting, the 18th century?
aye, I love your content! appreciate this! Especially with a recent pec tear... definitely gonna be focusing on OHP for now because I can OHP maximally with no issue but of course bench is just gonna be light-weight high-rep for a while til I recover.
log press has become my favorite overhead implement exercise
With the push press 2.0, the hip drive works well to get it off your chest but it’s damn near impossible to utilize any type of rebound or whip from the hip throw.
what about kettlebell press?
In Bullmastiff what kinda' tempo pressing is meant? 3 sec concentric? 3 sec eccentric? both? neither?
what about seated dumbell and barbell presses but without back support
are those good?
have your rows yet? interesting to hear thoughts on pendlay rows etc
Hey Bromley, thanks for the amazing content. I've seen your tiered lists, and I was wondering how you felt about DB Horizontal Pressing for building a massive bench? I didn't see it in your bench tiered exercise list, but saw it ranked highly here, so I was wondering what the discrepancy was. Thanks again for the effort you put into your content!!
Behind the neck press felt good during the workout but, had my shoulder in pain for 3days
was it your first session? how much weight were you using? same as your standard OHP?
Recommend showing a short small clip of the movement
Awesome I love these tier list
Hi Bromley, do you ever use the Bradford Press or have any thoughts on it?
Love the list videos. Thank you. I'd be interested in a specialty bar tier list. Hint hint.
Literally have that written down lol. Going to cool it on movements and go after bars, home gym equipment and gym bag gear
After seeing Mike O'Hearn doing 3 plates behind the neck OHP I started programming it. Couldn't even do a bare bar had to practice with 15's and build to a 45lb bar.
Behind the neck press is the best indicators of strong HEALTHY shoulders IMO.
Preach!
My favs - strict standing OHP, double pause OHP(collar and hairline), bh neck press standing, pause standing DB ohp and banded ohp in the 1-3 rep range as a top set. Takes me less than 2 min to set up with doubled mini bands.
Haven't even started the video, but I already know Bromley is putting Push Press in S-Tier😂😅
Tier-list week has been great 💯
I remember Paul Carter saying that it is best to take a wider grip on BTN Press. I've done them this way for years but was wondering what your thoughts are on grip width?
I thing too wide or too narrow both kinds have their issues. I'm a hypertrophy guy so I stick to lighter weights for 10+ reps.
If you take a wider grip, your wrists start bending in a very uncomfortable, painful angle. This is okay if you're doing like 1-3 reps I think, but for 10+ reps, it's a no go.
But too narrow of a grip means your shoulder blades will start rotating too much inwards (I think idk how to describe this) and you won't be able to complete the ROM no matter how good your mobility is. Taking a medium grip is the best of both worlds.
My BTN press currently is 80 pounds for 10 reps, which is not a lot I know. I hope this comment helps though.
Notification bell doesn't know what the fuck is going on lately 🔥😂
I just strict pressed 240 and I'd really like to hit 315 and then possibly pursue lightweight strongman
I remember John welbourn said Louie Simmons adviced him seated dumbbell presses in high incline , like 80 degrees and it helped him achieve 500 bench press
Heavy OHP (over 185 in a commercial gym) will turn heads. I think it's a keystone upper body strength exercise, even like pull/chin ups.
Best I ever got was a 220lb OHP at 225 BW back in June 2021. I can still get 200 any day of the week, maybe 210 on a good day.
Even in PL gyms, it will turn heads.
I turn more heads benching three plates than I do pressing 185 but it def gets me some surprised looks (I weigh 165).
My 225 strict curl turns heads and asses. Even in a supermarket.
If it’s behind the neck, I would do some kind of snatch press variation, behind the neck has never worked for me, though I should maybe revisit it at some point.
Related to the Z press, but I really like seated barbell or dumbell pressing with no back support just on a bench. Really good for testing your stability and keeps your hips flexors from cramping the fuck up mostly.
Paused pressing is also cool, either at the bottom or midway through the movement, but that’s getting super technical!
Hi, what does anybody thinks of vertical push up? line chinese weighlifting team do... what are your takes on this being a good developper for pressing strength?
Thanks
I feel that pressing on a machine with arms to elbows pointing parallel to the shoulders causes rotator cuff problems, which caused me intense pain. Best to keep the elbows and palms as close to the body as possible. Arms should be as close to the body as possible as extending the elbows outward causes excessive stress in the tendons, ligaments and muscles of the rotator cuff anatomy. The rotator cuff is designed to stabilize the arm against the body. - the more you move the arm outward the more the stress into the shoulder.
A guy at my gym saw me doing behind the neck press and said don't do them they will mess up my rotator cuffs
I had 10 lbs on each side of the bar lol , thanks for justifying my use of that exercise ! I use low weight on it if course
lmao I hope you kept doing them, I can do 90 lbs for 4 reps after 3 weeks of training this movement. Best ever.
i think i understand non stretch reflex strength growth
if you do rows with heavy weight (5rm) with the dumbbell hanging vs starting from the floor on every rep is that non stretch reflex?
Always been weak on ohp. I've been training close to 5 years and barley press 220 at a body weight of 220
How are the tiers defined?
Z-press is nice for control over the body, especially at heavier loads. Of course it's not as heavy for the shoulders like strict press, but it's a fun addition and challenging for the core, in my opinion.
Personally I enjoy pressing with bands, feel like they help me que pushing through the entirety of the motion, and also pushing back and getting the head through the window. Use them for my speed work. As far as accessibility goes, you just need 2 light or very light bands and sth to attach them to (pegs 4 me). So I don't see an issue with that, especially with stuff like log or odd stuff in comparison.
Interesting to see band-bell stuff - might see how I can set it up in my home gym.