@lilsma 333 it’s alright, you get the knowledge the longer you do this. Ohp is INSANE imo for obviously delts, but also traps/upper back, upper chest, triceps, core and then pretty much the rest of your body. And when you get strong on the OHP, you just feel so fucking strong, like your body is a unit. It’s another level. Go see how many ppl bench 2 plates in your gym and struggle with 135 on OHP, let alone even touch that weight. That should tell everything. Also in terms of Aesthetics, it was a staple exercise for golden age bodybuilders.
@lilsma 333 not exactly. The front shoulders are being worked in flat bench and incline bench, but it doesn’t target all the shoulder muscles like the OHP does. It’s not the most optimal exercise fitted to human strength but you need it if you want a good looking upper body, or if you play a contact sport
@@ZeRo-yc7zf lol, it is probably the most natural range of motion for us humans. Just because most don't train this movement and are weak doesn't mean the movement is bad. It is almost impossible to get injured and it is a tremendous shoulder builder.
@lilsma 333 its a more athletic movement, you target core traps upper back also with ohp. Middle delts are definitely also targeted. And its less risk of injury because you use less weight
@@zaidalkhatib5803 yes, it helps to prevent the low back arching & helps to keep your body overall tight so you don't press like a loose spaghetti as Alex says. Give it a try next time
YO. This format is amazing for novice lifters. I showed my little brother this and it's helping reinforce concepts that we have already gone through, and then some. Thank You
Yes we need more content like this. I consider my OHP form to be good but this video reminds me of actively maintaining proper form, which can be forgotten sometimes when you just autopilot an exercise.
Hey Brother, the tip about back tightness just absolutely saved my shoulders. I've always had really weird clicking because the AC/SC/GH was way too mobile. Consequently I've had terrible problems when lowering the weight back down out of the locked out OHP position and sometimes had serious pain after a single rep. I knew this wasn't an issue with weight but rather technique and biomechanics. I tried a lot of different tips and my technique is actually good, except for back tightness. Somewhere along the line I got it in my head that I didn't need really flex my traps or retract the scapula. The moment I did that I could easily lift 20 lbs higher than previously PAIN FREE. Can't be underestimated how tight the thoracic spine and all of its muscles need to be, all of it needs to be really contracted to set the shoulder joint in the optimal position throughout the entire movement. I actually feel the muscles working now. Thanks for helping to fix one of my problems!
Feels good to finally watch a form video where I'm not doing anything wrong. OHP has always been one of the most intuitive lifts for me. Absolutely love it
please upload more full body training videos like your old ones. really miss the intensity and volume day full body workouts bro. this video was wicked nonetheless. very helpful.
Just by squeezing my glutes/bracing and not collapsing forward, I went from a 5rm to 3x5 working weight. Thanks for reinforcing the missing pieces to this puzzle!
Idk what it is man but even when you makr videos about things i dont even necessarilly need to watch I just love your content and how you explain shit. Youre awesome dude! My favorite in YT fitness
@@gravemind6536 First time strict pressing I did 50kg for reps but the form wasn’t good. Fixed the form and added 2.5kg every couple sessions and got up to 70kg. Still making linear gains from it
I watched this video and then immediately broke a plateau and pressed 90kg for the first time. Thanks man the tip about pulling yourself into the bar at first to get tight was absolutely golden. On to 100!
Fucking two years later and this is the content that I need. I've been lacking heavily on my overhead pressing. I've been documenting and pondering for 2 weeks now how to correct my form. Alex thank you I never activated my glutes and my lower back fatigueness has grown. I greatly appreciate the content you have given us throughout the years. I've recently been talking about my weak points on Instagram and on here. I did my workout several hours ago and overhead pressing was one of the movements. The bending was something I couldn't figure out how to stop.
I haven't tuned in to Alex's videos for about a month (because of life stuff getting in the way) but GODDAMN can I just say that mini aggressive cut really did its job. You looking way sharper and leaner, man!
Great video Alex! I made a lot of these mistakes in the past and it indeed hindered my ohp progression. I thought I had bad leverages for this lift where in fact it was the form not right(mostly pushing the bar way out front and not squeezing the glute).
Thank you for the #2 tip! As I've been push the weight higher I've noticed my back arching unintentionally. This make it much easier to keep straight without having to lower my weight.
Starting to focus more on the OHP variations in relation to benching just as you recommend in natural enhanced, and since I don't have a power rack at home and lockdown in Germany hitting today, your video comes just In time :)
Thanks Alex this was really helpful. I competed in drug free powerlifting ADFPA back in the late 80s and early 90s but direct shoulder training was never a priority and usually omitted. As a 55 year old my shoulders kind of hurt but not where I am injuring them they just hurt. I heard in your interview with Bald Omni Man you guys say some guys have shoulder pain but once they start working shoulders or overhead pressing it goes away. That really clicked for me and I just started ohp lightly and shoulder work and looking forward to it. A few years ago I would only dumbell bench and I was always tweaking my shoulders every month or so. When covid started I bought an adjustable bench and dumbells. All my competitive powerlifting days and training as a young man I never did rows only deadlifts, stiff legged deadlifts and pulldowns. That was kind of a reflection of the minimalist mentality in powerlifting in that era. So when I started my home gym the only exercise I could think of to do for my upper back was one arm rows which I had never practiced before. After I started doing those I believe my rear delts started getting some work and my bad imbalance cleared up that was causing the tweaks I believe. I had thought for a long time I had just torn my shoulders up from so much heavy benching as a young guy but the problem was more imbalance, weakness and mobility. When I started barbell benching again recently I just started with an empty bar getting used to the range of motion and letting the connective tissue get used to moving that way. Anyway sorry about the long winded post but that was a great interview and I'm really enjoying your channel. Doing rack pulls too 😊
Although the seated press is a different exercise shoulder width grip is paramount. Too many guys do the wide grip width on ohp and wonder why their rotator cuffs are screaming. Also the seated press station at the gyms are garbage because you have to roll your shoulders to get it off the rack hence why I don't do seated barbell
Awesome video as usual Alex! I've been following a lot of your training philosophies for years now, especially in regards to emphasizing the overhead press. I can definitely vouch for the movement from both a hypertrophy and strength carryover perspective; went from a 100lb to 150lb ohp max in the past year, with similar improvements on the bench even though I have been emphasizing the ohp much more. I definitely think your emphasis on bracing the upper back and pressing from a sturdy position has helped the most in the carryover perspective to the bench press. I have been wondering though, is there any specific advice programming-wise you would give to those of us who still have a considerably stronger bench press relative to the ohp? The ratio is about 1:2 in my case. Love the recent content man; looking forward to more vids soon.
Staying tight with the back, damn. Just tried it without weights and realized I've been missing out, and putting myself at risk of visiting snap city. Thanks!
Honestly the back is the foundation of any upper body press. Gotta have it tight so you get a solid stable and powerful base to press from it helps keep the bar bath and travel consistent too.
My favorite fitness channel. It's funny how people used to look down on Alex. He's the only one who I actually believe when he says he's full natty brah. Plus he gets straight to the point.
#1 mistake, not doing the OHP
@lilsma 333 it’s alright, you get the knowledge the longer you do this. Ohp is INSANE imo for obviously delts, but also traps/upper back, upper chest, triceps, core and then pretty much the rest of your body. And when you get strong on the OHP, you just feel so fucking strong, like your body is a unit. It’s another level. Go see how many ppl bench 2 plates in your gym and struggle with 135 on OHP, let alone even touch that weight. That should tell everything. Also in terms of Aesthetics, it was a staple exercise for golden age bodybuilders.
DUMB FUCK SPOTTED
@lilsma 333 not exactly. The front shoulders are being worked in flat bench and incline bench, but it doesn’t target all the shoulder muscles like the OHP does. It’s not the most optimal exercise fitted to human strength but you need it if you want a good looking upper body, or if you play a contact sport
@@ZeRo-yc7zf lol, it is probably the most natural range of motion for us humans. Just because most don't train this movement and are weak doesn't mean the movement is bad. It is almost impossible to get injured and it is a tremendous shoulder builder.
@lilsma 333 its a more athletic movement, you target core traps upper back also with ohp. Middle delts are definitely also targeted. And its less risk of injury because you use less weight
alright the most underrated part of this video is alex getting straight to business "heres the 5 mistakes > mistake 1"
Alex never clickbaits or goes around the topic to make time, he's a real one
@@gustavogarcia7124 never ever man, ive been watching him for 2 years now dudes legit
He been like this since the jump
Agreed.
The quality is getting really nice. Ive been seeing the progression since the beginning of this year. Improvements are drastic!
It's been getting better since I started watching in 2016, yet this video still surprised me
That back is glorious. Rear dealts looking good too.
Squeezing the glutes is one of the most important things, which most people forget when doing OHP.
Makes a big difference for sure!
Is it important to squeeze the glutes? I never did this before or thought about it might wanna do it next time!
@@zaidalkhatib5803 yes, it helps to prevent the low back arching & helps to keep your body overall tight so you don't press like a loose spaghetti as Alex says. Give it a try next time
I don't wanna poop myself tho lol
@@zaidalkhatib5803 Game changer!
#5, I keep telling my wife this but she never listens.
Absolute legend
tf u doin here
@@NiquelBones not lifting clearly
🤣
wtf are you doing here you absolute legend?
YO. This format is amazing for novice lifters. I showed my little brother this and it's helping reinforce concepts that we have already gone through, and then some. Thank You
Love the format with the "live commentary" and the multiple angles!
Same I love it
I was gonna mention this too. Cinematography gains on point
Loving this quality and style with the different camera angles and demonstrating the mistakes.
love this style of video do the same for the benchpress
Looking happy and healthy there mr destiny
Thank you sir
Yes we need more content like this. I consider my OHP form to be good but this video reminds me of actively maintaining proper form, which can be forgotten sometimes when you just autopilot an exercise.
Hey Brother, the tip about back tightness just absolutely saved my shoulders. I've always had really weird clicking because the AC/SC/GH was way too mobile. Consequently I've had terrible problems when lowering the weight back down out of the locked out OHP position and sometimes had serious pain after a single rep. I knew this wasn't an issue with weight but rather technique and biomechanics. I tried a lot of different tips and my technique is actually good, except for back tightness. Somewhere along the line I got it in my head that I didn't need really flex my traps or retract the scapula. The moment I did that I could easily lift 20 lbs higher than previously PAIN FREE. Can't be underestimated how tight the thoracic spine and all of its muscles need to be, all of it needs to be really contracted to set the shoulder joint in the optimal position throughout the entire movement. I actually feel the muscles working now. Thanks for helping to fix one of my problems!
ROM/impigment point was very valid and well demonstrated with the dumbell
1:53 When he said this is very dangerous...
*I FELT THAT*
I'm really digging these new demonstrations. It makes it a lot easier to understand when I see it in action. And as always, love the content Alex!
Feels good to finally watch a form video where I'm not doing anything wrong. OHP has always been one of the most intuitive lifts for me. Absolutely love it
Nothing but quality information. I can see you hitting 1 million subs in the near future. Cheers bro
please upload more full body training videos like your old ones. really miss the intensity and volume day full body workouts bro. this video was wicked nonetheless. very helpful.
Love this style of video creation, and subtle music in background very nice
this style of content is really good alex
xd
The visual representation is very helpful
that first rep you do at 1.02 I honestly thought your bar was gonna fly through your ceiling at the explosiveness of the rep haha
You what mate?
@@rj12341 1:02
Ah my bad!!!
Just by squeezing my glutes/bracing and not collapsing forward, I went from a 5rm to 3x5 working weight. Thanks for reinforcing the missing pieces to this puzzle!
Bro the quality 🔥🔥🔥
The Video quality!! Great work Alex!!
Cheers for demonstrating the dangerous arch and showing correct form. Hopefully it prevents people from visiting snap city, you keep it 💯 every time.
Idk what it is man but even when you makr videos about things i dont even necessarilly need to watch I just love your content and how you explain shit. Youre awesome dude! My favorite in YT fitness
Much love Caleb!!
Alex, I always love your commentary and how you think due to how logical it is. But if I might add, I love how you set this video up.
Good video! Content is having better quality each month. Support from the Netherlands!
Short and straight to the point!
DUDE I LOVE THE NEW VIDEO FORMAT! KEEP IT GOING!
I like how you were talking and demonstrating at the same time, Instead of just showing clips. Keep it up man
These style of videos are amazing Alex. Keep it up brother
This video was so well made Alex. The effort is really showing
I’m a novice and I just hit a strict press pr of 70kg at 75kg body weight. Super happy your ohp videos have definitely helped me
In terms of strength level you aint novice then thats pretty much at an advanced level.
@@gravemind6536 First time strict pressing I did 50kg for reps but the form wasn’t good. Fixed the form and added 2.5kg every couple sessions and got up to 70kg. Still making linear gains from it
What's your OHP now?
Definitely gonna start prioritizing OHP over bench from now on
This 5 minute video is a lot better than other 12 minute videos from other Brotubers!
Simply quality over quantity
Best OHP video I’ve seen.
Alex Saving brothers from snapping their delts. Making the OHP great again 😂
I watched this video and then immediately broke a plateau and pressed 90kg for the first time. Thanks man the tip about pulling yourself into the bar at first to get tight was absolutely golden. On to 100!
This video came out at the perfect time. My gym reopened and in trying to prioritize my shoulders.
Absolutely, i would love to see more content like this
great video, I just realized I've been making at least two of these mistakes (wide grip and a bit of needless back arch)
This Shit is GOLDEN. More PLEASE!!!
Would love to see this series continue with other lifts
did a little checklist for ohp, helped so much , thanks man !
Fucking two years later and this is the content that I need. I've been lacking heavily on my overhead pressing. I've been documenting and pondering for 2 weeks now how to correct my form. Alex thank you I never activated my glutes and my lower back fatigueness has grown. I greatly appreciate the content you have given us throughout the years.
I've recently been talking about my weak points on Instagram and on here. I did my workout several hours ago and overhead pressing was one of the movements. The bending was something I couldn't figure out how to stop.
Alpha Destiny is one of the few remaining channels that keeps it real for us.
This type of edit and setting is elite bro
Great quality and info! Awesome video all around!
Amazing quality brother, great information as always, but you've really improved in terms of production, great job.
I haven't tuned in to Alex's videos for about a month (because of life stuff getting in the way) but GODDAMN can I just say that mini aggressive cut really did its job. You looking way sharper and leaner, man!
Love the new format, makes the video more intresting and better quality
Short & sweet video bro ⚡
Ohp is one of my favorite lifts! Great video
I see you doing the live commentary, great update from the old style!
Was just going to hit a push workout starting with OHP and this popped in my notifications.
Thanks Alex.
the live comentary looking crisp
I swear you're the best workout bro on UA-cam
Great video Alex! I made a lot of these mistakes in the past and it indeed hindered my ohp progression. I thought I had bad leverages for this lift where in fact it was the form not right(mostly pushing the bar way out front and not squeezing the glute).
Love this style of video, can't wait to see more like this in the future from you.
I’ve been working on my OHP and Z-press lately. I will be posting some videos to log my progress. Aiming for a 225lbs OHP soon! Wish me luck👍
Thank you for the #2 tip! As I've been push the weight higher I've noticed my back arching unintentionally. This make it much easier to keep straight without having to lower my weight.
Love the new video style man!
Love the video man! I would love to see a video like this on the good morning. Please, never stop making content. Cheers.
Great video Alex as alaways , we want more videos like this , keep up !!!
best tutorial vid so far pls continue with the good work
I really prefer this style of videos rather than just talking into the camera like in some of your other videos, keep it up man
Starting to focus more on the OHP variations in relation to benching just as you recommend in natural enhanced, and since I don't have a power rack at home and lockdown in Germany hitting today, your video comes just In time :)
Do more of these for other exercises!!!! Loved it bro!
Best in the game 💫
Yes we want more content like this
ESP on bench
You are the best Alex!!
Ur back looks amazing in this
This IS the video I've been waiting for, for years!! Thanks Alex! Great advice, and I like the way this was filmed.
Damn man the quality and the editing is so good man
Shortest intro in the existence of UA-cam. I like it.
This was one of the most useful videos I've seen in the long time and some of those tips literally saved me! Thank you!
Legit video dude, thanks for being an excellent UA-cam Fitness Mentor.
Perfect timing. Just added it to my routine two weeks ago. Thanks a million!
Thanks Alex this was really helpful.
I competed in drug free powerlifting ADFPA back in the late 80s and early 90s but direct shoulder training was never a priority and usually omitted.
As a 55 year old my shoulders kind of hurt but not where I am injuring them they just hurt.
I heard in your interview with Bald Omni Man you guys say some guys have shoulder pain but once they start working shoulders or overhead pressing it goes away.
That really clicked for me and I just started ohp lightly and shoulder work and looking forward to it.
A few years ago I would only dumbell bench and I was always tweaking my shoulders every month or so.
When covid started I bought an adjustable bench and dumbells.
All my competitive powerlifting days and training as a young man I never did rows only deadlifts, stiff legged deadlifts and pulldowns.
That was kind of a reflection of the minimalist mentality in powerlifting in that era.
So when I started my home gym the only exercise I could think of to do for my upper back was one arm rows which I had never practiced before.
After I started doing those I believe my rear delts started getting some work and my bad imbalance cleared up that was causing the tweaks I believe.
I had thought for a long time I had just torn my shoulders up from so much heavy benching as a young guy but the problem was more imbalance, weakness and mobility.
When I started barbell benching again recently I just started with an empty bar getting used to the range of motion and letting the connective tissue get used to moving that way.
Anyway sorry about the long winded post but that was a great interview and I'm really enjoying your channel.
Doing rack pulls too 😊
Although the seated press is a different exercise shoulder width grip is paramount. Too many guys do the wide grip width on ohp and wonder why their rotator cuffs are screaming. Also the seated press station at the gyms are garbage because you have to roll your shoulders to get it off the rack hence why I don't do seated barbell
Wow. Your muscles are so rounded and bulbous. Keep up the great work!
Great video. The quality is nice. short and packed with info
I think I heard you saying squeeze the glutes in a previous one of your videos. As a novice, that was tremendously helpful form insight!
I like how you filmed this video
Love your content. Everytime a vid of yours pops up, I feel like I need to hit the gym.
I would recommend starting by learning a presses if you’re a beginner. Teaches you the fundamentals of the press. Isolates it to the shoulders
Are boy flexing with all them cameras 🔥💪
Thanks Alex....it was helpful ❤️
Awesome video as usual Alex! I've been following a lot of your training philosophies for years now, especially in regards to emphasizing the overhead press. I can definitely vouch for the movement from both a hypertrophy and strength carryover perspective; went from a 100lb to 150lb ohp max in the past year, with similar improvements on the bench even though I have been emphasizing the ohp much more. I definitely think your emphasis on bracing the upper back and pressing from a sturdy position has helped the most in the carryover perspective to the bench press. I have been wondering though, is there any specific advice programming-wise you would give to those of us who still have a considerably stronger bench press relative to the ohp? The ratio is about 1:2 in my case. Love the recent content man; looking forward to more vids soon.
Love this kind of tutorials!
Always binge watch your videos during lifting. Great info as always.
Great quality man, and just in time for ohp day today!
Staying tight with the back, damn. Just tried it without weights and realized I've been missing out, and putting myself at risk of visiting snap city. Thanks!
Honestly the back is the foundation of any upper body press. Gotta have it tight so you get a solid stable and powerful base to press from it helps keep the bar bath and travel consistent too.
Thanks for putting this out. My shoulder's been giving me some trouble and i've suspected it's because of my OHP form.
Your the best dude seriously the goat
Just got into overheadpressing perfect timing thx man
My favorite fitness channel. It's funny how people used to look down on Alex. He's the only one who I actually believe when he says he's full natty brah. Plus he gets straight to the point.
Preciate that man!
Great video Alex. Thanks for this