Table of Contents:
BENEFITS of BENCHING for STRONGMAN Training Talks
Video taken from the channel: Brian Alsruhe
HOW and WHY you should OVERHEAD PRESS
Video taken from the channel: Silent Mike
#1 Upper Body Variation: PIN PRESS Untamed Special
Video taken from the channel: Alan Thrall
The Best Way To Isolate The Chest For Growth (Upper Chest Focus)
Video taken from the channel: Jeff Nippard
Life Fitness Pro2 Chest Press Instructions
Video taken from the channel: Life Fitness
The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry
Video taken from the channel: Jeremy Ethier
To do a chest press Lie on a flat bench with your feet pressing into the floor. Draw your shoulders down and back to press them into the bench. Hold.
Level: Beginner The seated chest press machine is an upright version of the standard lying bench press machine. The arms, placed under a weight-bearing load, are pushed away from the chest and returned to starting position. The chest press helps build the pectoral muscles as well as the biceps, deltoids, and latissimus dorsi muscles.Step 1. Starting Position: Sit with your back firmly supported against the backrest. Adjust the seat height so that the handles are level with your mid-chest (around nipple level) and the handles are positioned no deeper than chest level (level with the front of your chest).
Grasp the handles firmly with a full grip (thumbs clasped around the handles) and maintain a neutral wrist position (i.e., wrists in line with your.How to Use the Seated Chest Press Machine STARTING POSITION (PREPARATION): Sit vertically with your feet fiat, either on a footstool or the floor. Your back should be pressed against the backrest.
Adjust the seat height so that the handles are level with your chest.Lie on a weight bench with arms extended over your chest and hold the dumbbells with an overhand grip above your eyes. Bend your elbows out at your sides to lower the weights down, creating a slight arch pattern. This phase should be performed in a slow and controlled way.Start the seated barbell military press by holding the bar using a wider-than-shoulder-width, pronated grip so that your upper arm makes an angle of 90-degrees with the forearm.
Pick the barbell up and lift it over your head to the lockout position. Keep the weight slightly in front of the head or at your shoulder level.If your seated rows are too easy, try these modifications for a challenging workout: Move the chest pad. When using a seated row machine, shift.
Seated Chest Press The seated chest press machine is an upright version of the standard lying bench press machine. The arms, placed under a weight-bearing load, are pushed away from the chest and returned to the starting position. The chest press helps build the pectoral muscles as well as the biceps, deltoids, and latissimus dorsi muscles.To start, create a strong base to press from on the floor by sitting with straight legs, an upright torso, and heels grounded/dug into the floor.
Similar to the overhead press, the upper back.Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed. Pause for one second once your arms are fully “closed” in front of your chest. Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.
In any seated position that you feel comfortable, sit with good posture (shoulders over hips, spine neutral, navel drawn in). Bring dumbbells to.Seated Incline Press.
These can be done in an office, hotel or anywhere. Instructions for seated incline chest press with exercise bands: 1. Secure the bands behind a chair or attach them to the base of the chair. 2. Sit down and pick up the bands, one in each hand. 3. With your elbows out, push your arms up at a 45° angle.
4.Other Seated Leg Press Benefits to Consider Seated Leg Press Benefits — Warming Up on Leg Days. Like I said with the benefit of using leg press for pyramid sets, they are great for warming up. You can also use seated leg press to warm-up for your entire leg day. So, if you plan to do lunges and squats, you’ll be ready to go after some leg.
The seated overhead press, the Arnold press, and dumbbell shoulder presses are all a good choice. For example, if you’re training your delts twice a week, use the standing military press during session #1 and the seated dumbbell press during session #2. Military Press Tips. The military press.Incline Bench Press with Machine.
Also known as leverage incline chest press, this variation is performed using a smith machine. Load weight on the machine and adjust the height of the seat. Before starting the movement, make sure the handles are close to the top of your pectorals while your shoulder blades are retracted, and head and chest are up.
List of related literature:
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from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
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from Becoming a Personal Trainer For Dummies | |
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from Physical Activity Instruction of Older Adults | |
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from Chinese Medical Qigong | |
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from Success with English Communication | |
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from Natural Bodybuilding | |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
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from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management | |
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from The Lazy Girl’s Guide to Being Fit | |
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from Anatomy and 100 Essential Stretching Exercises |
261 comments
Jeff, do you have a video for isolating the shoulders from the chest? In my case, chest takes most of the work when training shoulders
lol the hodgetwins do whatever the fuck you wanna do part got me like WOAH! Didn’t see that coming
Brian is secretly a bro like the rest of us. Bench is the TRUTH
I believe it’s common knowledge at this point that a closer grip on OHP allows you to lift more weight. However, are you a believer that the wider grip on OHP will transfer more to your Bench Press? Also what is the limit to how wide you can grip on OHP?
7:04 bro im pretty sure thats moreso 30 degrees, if not 30 on the dot.
you are the man, you should cut one of these days so we can see shredded Alan.
Thank you very much for the tips. I’ve been breaking my back for the past few weeks. I need this deltoid training for beer chugging purposes!
Yo my gym has ONE power rack in it and it’s…not good. It takes so long to set up the pin press and I’m 6’1” so setting the pins up that high and actually getting the bar up there without smacking into the sides of the rack is equally annoying. I Z-press instead because of it. And Z-Press with bands. Also, holy shit you’re strong. Didn’t realize you were strict pressing over 225.
You look like Mario you make me want to play with my nintendo 64
What muscle group should we mix this shoulder workout with? Triceps?
I use bands to keep arms in now mostly when benching. I can overload with safety and feel I’m protecting my shoulders and getting tris in as well!
Swiss bar or log for home gym? Swiss bar seems like it has a lot more options for different lifts, but overhead pressing with the log looks so awesome!
How is dumbbell lateral raise better than cable? Cable there is steady tension while with dumbbells the first bit of range is easier and you cant get a full contraction at the top without losing the tension
This is exactly the information I needed after trying this exercise for several months. Thank you!
Pushing the shopping. Pushing the baby. Man, I’ve been wanting to get so good at these.
Have you ever had any elbow pain issues? Tendonitis? Bursitis? Bone spurs? If so, how did you work around it or deal with it?
bench presses have been destroying my shoulders so i’m going to replace them with ohp’s for a month, and see what kind of gains i can get by focusing on them. Munching my shoulders wasn’t fun, but i’m kind of looking forward concentrating on the press.
I super rarely flat bb bench press, but the OHP keeps my bench at a good number when I yearly check it.
Glad this video got so many view, happy for you #gangleader
This guys is wrong in many of his movements, I have a better physique and much better experience then you for sure.
Are your shoulders still retracted and depressed during your concentric cable fly?
Why do you have such a close grip with this? Are your Elbows not meant to be inline with wrists,??
I have these upper back nerve pains when doing overhead press. Anyone else ever experience this?
the reason why alan can press so much weight isn’t cause of the stretch reflex. Its cause he bounces the weight of his massive beard.
anyway you can edit smelly bell out the outro… gets me in the feels
Ur such a below average lifter with nothing to bring to the world
the two things that help my bench the most are pullups and strict ohp. great exercise, easy to lose strength if you don’t do it often however.
i’m watching since a couple years but I’m still surprised about these natty gains everytime!
LET’S GOOO.
Just got my quarantine dumbbell set in the mail yesterday, and I’m already sore from using them, but I’ll try some of these. Going for high reps wish me luck bros
This is the worst chest press machine I’ve ever used. It has a horrible feel.
Hey Mike, love the awesome videos. The effort you are putting in really shows, mad respect for you guys who keep it real (you mark, omar ect)
I don’t have a bench and we are in quarantine so there’s no gym but I was wondering if a dumbbell face pull could be done in a standing bent over position? And would the same position apply for front raises?
Thanks again for another informative video Brian! NEVERsate never disappoints!!!
Jeremy is the best, hands down, YouTube personal trainer. Everything he teaches is backed by science. If you can only watch one trainer, trust me, Jeremy is your trainer!
Bro Jeff should show us the wrong way first. I HATE that we end with the wrong way!! Before you close the video you should show the right way one last time so that is stuck in everyone’s head. Not the Bro Jeff way!!
I love how he shows the different modifications and shows the muscle activation comparison so you can choose the best exercise for you
First off awesome video! Short sweet and effective. It would be cool if you could do more videos about cues you can use to improve form on your own.
Damn, this guy is the smallest bodybuilder i have ever seen xD
For the dumbell shoulder press with heavier weights wouldnt it make sense to sit down, kick the weights up to starting position then just stand up..
I find it hard to progress on my OHP in the same workout as my bench, you have any tips? I have 2 upper and 2 lower days and i bench first and OHP later on both upper days.
When I rotate of wrist at the top, I feel tension in the bicep. Am I doing it wrong?
In a nutshell:
1.Standing dumble press
2.Leaning side lateral raise
3.Shoulders Dumble row for rear delt
4.Dumbell face pulls on an inclined bench at 45°
What shoes do you recommend for the overheadpress and why? Weightliftig shoes? or flat shoes/barefoot?
Great video my recent upload is all about using the chest press machine with good form! Check it out https://youtu.be/PrRIIj2nXac
6:24….best take home message. I found the same when I was first building my squat.
very helpful!!! i will tell you this is really good coming from me being a physical therapist!!
Awesome 99.9 % knowledge, but you have not told about beathing method.
The stack is too small. I’m only 84kg and do sets of 5 reps at full weight on these, around 145kg. Imagine what somebody strong could do, far more.
These videos have been so helpful in learning correct starting positions and form in the gym…Thank you!
Hey so I’m releasing a new Upper/Lower Size and Strength Program THIS WEEKEND! It’s a 6 day, high frequency ULULUL split. It will build on my last Push Pull Legs Program but you don’t NEED to run that program first (and you can run them in reverse order). Be the first to grab it by signing up for my mailing list: http://bit.ly/nippardnewsletter. See you all this weekend!
wow Alan. My strict as of last week is 185. my push press is no more than 225. that’s insane how vastly different your strict and push press were last year.
For some reason I don’t think Alan is actually cleaning that glass in the beginning.
thoughts on shoulder impingement when performing shoulder abductions with the thumb pointed horizontally?
is it possible to do a back view of your back when you do cable flies? like do a proper chest form on cable flies pls.
I just want my boobs to become moobs and my moobs to become pectorials
If u cud stop repping out almost my deadlift pr for barbell rows thata be great
Beautifully explained. Thank you.
Just, what degree of angle to target the lower peck?
Thanks a lot man.. your videos are always helpful.. and I always learn something new from them
This style of video was awesome! Got to see some training, lil bit of bench info, Kona and uncle nick doing stupid stuff again.
Dude I love your videos but why the devil worshipping shit. You are a popular public figure, maybe you should consider that a lot of your viewers are Christians or otherwise. Just a thought dude respectfully submitted
Great vid Brian! Love how calm Kona is with all the banging and clanging. Totally chill gym doggo. Just want to give him a big ass lamb bone!
You always seem to have exactly what I’m researching and I love the understandable clear reasons for everything. Great stuff
This fool advocates and demonstrated unsupported peck flys… Respect lost.
I shouldn’t compete in speaking too it’s hard and bad for your brain
Answer: You just dont want to miss a part of chain of the human body.
Keep it up man big inspiration
Jeff what do you think of the close grip incline bench press as an upper chest focused compound movement…..would it be superior to the wide grip incline press for activating the clavicular head of the pecs?
Bench also builds up your front delts quite well which transfers to overhead pressing
Great informative content! I appreciate the straight to the point approach without tons of filler. Would love more quick vids with a ton of info like this one.
How could I make the 4 day a week into a 6 day a week. Currently I’m doing ppl with press and bench on push with some other hypertrophy stuff like flies. On pull I do deadlifts and then back and bis type stuff like rows. Legs I do squats and then some leg hypertrophy stuff. I’m trying to shift to a more powerlifting training to compete soon. I like doing 6 days a week though so how would I do that as I’m struggling to figure out how to put that all together for 6
Thanks for this. Today was my last bench day in the powerbuilding program and I was thinking of giving it up altogether.
I can strict press 150lbs for 2, haven’t maxed in a while. I’m 170lbs, is that good?
Am I the only one who only watches Jeff’s upper body workout videos and not his leg videos?
Try not squeezing the handles. When you grip the handles you immediately engage the shoulders and if u want to isolate that’s not what u want.
Roll call! wheres notification squad?! Whats everyones best OHP? Is overhead a goal of yours?
Could I do seated pin press if I don’t have external rack pins? I would assume so.
i agree with “strong triceps” argument but i by myself never really saw some carry over from closegrip to ohp…now i did 6 months without benching (only vertical presses were weighted dips, pushups and sometimes incline dumbbell press) and i have much more time for my ohp work…but i was curous whats my bench after that so i tried and i even got slightly better number than was my previous max…so i will probably go like that, i would say that dips are quiet underrated exercise imo
Even though you are tucking the beard into your shirt I have to say it looks pretty good trimmed. I know you are growing it out for freedom and it’s epic either way
I want to have tighten chest but not bigger, i dont know what to do
You need some work on your ground game, Kona immediately passed your guard into a full mount. Dog has GAME
thumbs up for crushing the big nose! 225 is a nice number in the OHP.
I am not able to efficiently retract and lock down my shoulder blades while bench press because of which when the load increases My left shoulder goes outwards a bit ending up with more left shoulder involvement than chest.. and as soon as my posture suffers I would stop to avoid injury.
but the same is not true with dumbells. I feel better contraction with dumbells much more controlled with the same weight and even more. and most contraction with the cable flY’s of course.
I noticed that there weren’t many lockouts on reps. Is there a benefit to not locking out?
B: Thanks for the Canadian Flag and yes, bench press… lots of bench press.
Bruh your on point with your videos I’ve tried out what you explain in your videos and hands down I’m in way better shape both size and definition. Keep up the great videos
standing ohp is not for everyone because everyone has different levels of shoulder mobility
both my upper and lower chest are under-developed compared to triceps and shoulder lol. Too many shoulder and triceps isolated exercises, while chest isolated exercises are few, hard to get it right, and not that effective in generals lol.
I can’t make myself lay down and lift weight anymore, it just seems so unnatural, I’ll do some dips and pushup variations on rings. That way I at least move my body through space.
Hi Jeff, My biggest ever bench is 110kg (245lb), but I dislocated my shoulder about 6 years ago whilst playing rugby and I’ve not quite been the same since. My chest can handle that sort of load and needs that stimulus to grow, but my shoulder starts to give way once I get anywhere above about 70kg (155lb).
I feel like I pick up shoulder injuries any time I begin to make any progress, so I end up staying where I am and doing 50-60kg for volume instead… which I realise is not ideal for building strength!! I also incorporate lots of dumbell floorpress as this seems to place less pressure on the shoulder, incline/decline bench, and cable flys. It feels like doing this sort of routine and being so tentative about pushing heavier weight has led me into a position where I’m stuck at the weight I’m at.
Any tips on how to train around a shoulder injury and still build a build a bigger chest?
Just do the damn thing seated it will take stress of your back
But my posture is fucked so I’m thinking of doing landmine presses and maybe half-kneeling KB overhead presses instead. What ya think?
Dude you are a blessing. Very professional and easy to understand and your demonstrations are perfect. Thank you very much Jeremy
Sick video man, that LIMITLESS hat at 5:30 what brand is that? Its too clean
In the set at 1:50 it is very interesting to see how the redness of your face increases with each rep. I can tell in the mirror when I am done pressing my face goes beet red and that is the end of that. I wonder what the physiology behind that is. Blood pressure at a peak? Redirection of blood away from the fatigued area etc etc.
Just a couple words of constructive criticism: I notice your left wrist likes to get cocked back a lot more than your right wrist. This may cause so problems down the way.. I’m sure you’ve noticed. Just trying to help out where I can. Thanks for everything man. I watch every video you put out man. Love your stuff. God bless.
We need a video on knee wraps or sleeves? Which is better and optimal
Hi Jeff. Please do a video on nutrition and training during Ramadan.
Hey Brian, do you think overhead pressing with the Swiss/Football bar is a good way to train log press if there isn’t an actual log to train with?
Definitely gonna try and rotate my wrists for better contraction next time
The way I find it works for me is that almost all my OHP strength comes from progressing in my CG and incline bench (incline works my front delts a lot too, which is very useful.) My actually OHP days are usually more about stability and technique.
0:49 seated dumbbell shoulder press
3:14 lean-away dumbbell lateral raise
4:40 rear delt dumbbell row
6:23 dumbbell face pulls
8:05 sets and reps
Would be useful to have the videos categorized by parts of the body. Great vids. Keep up the great work.
3:59 just to make sure I understand you correctly, are you saying pin press full ROM and normal OHP is interchangeable?
Just realized yesterday that my gym has these racks, so psyched to try this pin press shit!!!
press press press press press press press press press press press press press
What is the track in the opening of Alan’s vids… it sounds like the best training track ever written after ‘The Great Southern Trendkill’ lol
Alan is looking surprisingly tamed at the beginning of these videos.
Please can you recomend me a variation to Pin Press Overhead?, i dont have a Power Rack in the gim, I thought about making Pause Press Overhead but to overcome my plateau in Press Overhead I’ve only heard about Pin Press Overhead, thanks for your time
I always like how Alan just starts his explaining with “I personally do it like this…” or “for me it works best if I” and then you look at his phsyique and you sort of know why he does so and then you can look at your phsique and think about how you make the best movement with his tips.
Instead most fake natty youtube medium-sized monsters always tell you “do it like this and this and this” and shit never works and just makes people get injoured. Thanks for keepin’ it 100% untamed and real, Alan \m/
Much appreciated vid Mike, Thanks. I training OHP now, wich I used to hate,and my bench went up almost immediately. Though because of old shoulder injuries, I do heavy dumbbells for about three weeks then cycle in the bar on the fourth or fith week. It’s worked great.
Man these series have made my workouts so much better its just ridiculous.
I love these type of no b.s. to the point informative videos. very nice. thanks.
As always, awesome informational video presented by the great and funny Alan Thrall!
You should consider buying a shoulder press machine.. My over head press max…jump up almost 40 lbs using that stupid machine..
I’ve only done 145. I bench 270 so it’s kinda low.. But idc they’re boring.
5:24 The Incredible Jeff! Jeff Angry! Jeff Smash! Jeff get back at Thanos for beat down in Infinity War.: )
On the serious side, 21’s are a good way to finish up a workout for a nice burnout.
I have been working on my shoulder and i tried so hard to avoid my shoulder getting broader. Bc i dont like broad shoulder.
What should i do to make it thick and not getting too much wider
I tried pin pressing for the first time with the weight that i was struggling for my 5×5(closest i got was 4×5).Guess what?After the pin press session,i managed to complete the 5×5 with the same weight!One thing i noticed during my successful 5×5 was that my bar speed has significantly increased as compared to before,and that can be accredited to the explosiveness of my pin pressing.
How does a powerlifting routine look like? i have been training for years in a bodybuilding routine and I feel like my strength/gains have plateaued. Can you please show an example of a power lifting routine for the winter to gain strength/functionality. thanks
Nice explanation on the reason for the techniques demonstrated. Keep up the good work.
“What can I get you?”
“I’m servin’ up [blank]”
Never understood that. Why ask if you’re already serving something specific?
What are your thoughts on Dumbell variations of all the presses, particularly for hypertrophy and stability
For the lateral raise maybe a little more bend in ur elbow (the one ur holding on with) I’ve tried both and gotten better results this way
Braun Strowman’s little brother Alan Thrall. Top notch content all the time.
Do we have to do 10-15 reps (to-and-fro) without a pause or pause for a while when handle is straight?
I see some people, while press-out handle to keep knees stright and pause for 2-3 seconds then pull it back to initial position. Which is the correct way of doing it?
Id love to see videos on how to recover faster (without the use of “stimulants” haha)
Thats the only thing that limits me most times, how sore I get the day or two after
Please stop just saying “press”. Say overhead press or bench press. It drives me crazy when I don’t know which one you are talking about.
Thanks for the video, Allen. I notice in your programming segment you recommend rack pulls in the same week as deadlift. Do you do lighter rack pulls? Does the intensity overload your deadlift? Rip says that rack pulls should be heavy and should replace the deadlift in the week. Just wondering if you have a different thought or how you manage the intensity. Semper Fi, brother.
So is better then dumbell shoulder pressed for hypertrophy and strength/power.
This video isn’t about bench press but about four bros training together
Not too thick like a big dicktonary but not too thin, cool torso, just that!
Jeff: Another mistake is not keeping your shoulder blades depressed.
Me: Don’t worry my whole body is generally depressed
you haven’t done a Q&A in awhile, another one of those would be cool.Or can you do a video on your feet during overhead press. I noticed when you strict press your flat footed and driving seemingly through your heels and on your push press your heels really shoot up and you go too the front of your feet are there any cues for your feet?Ive watched your other videos and ive seen the tips on your but and legs and knees but not your feet that I can remember. disregard this post if I’m just overthinking things.Thanks Brian! Great video
When doing side raises go only half way down. This keeps tension on the shoulder.
Ever since I quit benching, my chest has blown up just from flyes
As always liked before watching. Your informative game must currently be on juice
Great video Alan. I think if you added some commentary on how it’s helped you personally, it could be valuable for lifters who want a little more insight on strength/muscular progress
I find that when I put the pins at shoulder height, I can still press more weight. The reason is simply because I can take a bigger breath of air when the bar is sitting on the pins, then when it’s loaded above my chest.
Funny story when I injured my back due to back it started doing overhead pin press which at that time I didn’t know was an actual exercise so I thought I made a new exercise and it felt natural.Later one of my friends like this is already a new exercise
Pressing to Ghost instant thumbs up without finishing watching the vid first..
*which I eventually will *
Pin press is better for beginners than a regular one.
It’s safer and easier for people just starting out.
My push press is only 20kg above my strict press.. Guess my legs suck balls
Lol.that.gNgster is doing wrong… hahahaha what a good example:))))
How do I pin press if my gyms power racks pins dont go high enough. They go right below my collar bone. I tried it last training session and it felt like it wasn’t as effective and would have just been better doing regular ohp
6:12 I’m gonna show up and steal Alan’s wifi so I can shit post on the internet
I add chains to this movement, makes you focus on acceleration after breaking inertia, I also go a little bit wider then my usual OHP grip, I feel like this brings my lats and delts into it more (because since the press start higher, I feel as if its too much of a tri movement if I don’t widen the grip)
My power rack is too short to pin press standing up. Can I use flat bench to sit down and perform this pin press movement?
@ 5:31 That explains how I jacked up my shoulder a few weeks ago. Thank you, Jeff.
I can’t keep from my shoulders from turning in when benching. I try to keep my chest open and shoulds back but when I bench it feels like all the weight is in my shoulders and don’t feel it in my chest.
When did “Silent Mike” turn into “Chatty Cathy”? Seriously though, great vid as always. Thank you.
OHP.. One of my favorites. Mike you didn’t touch up on breathing.. should I breathe out at the top or at the bottom of the move.. thanks.
When I train the side delta, should my shoulder be tucked in or push down, because I do not know exactly. There are many that even say contract the scapular first.
Overhead press has given me tremendous strength towards bench pressing
Great hints for how each chest workout activated the muscle in each different way
Jeff Nippard: “You’re gonna internally rotate…”
Jeff Cavaliere: “Jesse get the markers!”
Are seated versions any good. My gyms racks don’t go high enough.
Good idea to use progressive range of motion going down? Example; forehead pin press, jaw pin press, than shoulder pin press
For the bros out there CHEST at the bottom TRICEPS burning af UPPER BACK at the top SHOULDERS all the way
Production quality on this video is insane, effort alone gives this video credibility
its cool when you do some upper body and feel it in your thighs too
Lock it out so the movement will transfer over to weightlifting or just being more functional. Help that mobility!
Good solid advice from a guy who seems to know his stuff. Do one on chest will you Mike?
Might be an unpopular opinion, but I always found over head presses to be more alpha than any type of bench just because it’s a lot harder to press a bat over your head than it is to press it off your chest. Also, it helps strengthens the legs and stabilizes the back and you still hit the upper chest
2:56 it’s skill to maintain barbell straight line…instead up and back…
Can you give a weekly breakdown of ohp volume intensity etc. as it fits with bench????
can you go over exercises or stretches for lower back health or people with lower back problems
These vids are amazing for someone starting up with weight training. Very thorough explanations help me understand how to do the exercises and what you should feel. Appreciate it!
OHP has become my favorite exercise, because I’m just so fucking BAD at it. I’m currently on a 5 by 5 at 80lb lol yeah it’s that bad. Hoping to at least get to bodyweight. So 5lb to go lol
What is the best way to not engage your traps while doing shoulder workouts? I always feel the burn and soreness in my traps rather than my shoulders. Is it due to that I’m trap-dominant?
Hey B rye. I drove my Chevy to the Levy last night. But the levy was bry. Anyways. Brethren. I live in a small Texas town of 2000. And I want to open a powerlifting/strongman gym. We have a CrossFit gym and a Commercial mostly machine having gym. Do you think I can compete and what steps should I take to make it. Also San Antonio is about 30 minutes away Thanks bruv. Dope calves btw no homo
Why not do it seated? You can lift significantly more weight and it’s basically the same movement
Satan Prayer at the beginning of the video, something I don’t expect from any other YouTuber but you , oh yeah, good tips on the pin press as well… Haha
Hey there…
Honestly, can’t find the words to appreciate my deep respect to everything you share…, and the clarity + the scientific background of every video you produce…
All the respect to you…
I’ve been doing some shoulder workouts with dumbells for almost a month now and i think i’m already seeing results. My shoulders look more broader and defined or maybe my posture changed. I’m female, 4’10”, around 80kgs since i’ve lost weight.
Buttt alan why no do the push press with the same technique as the overhead press, and try to control the eccentric to get a better overload?
Very informative, big help during this lockdown period thanks man
Love how to the point you are with this mike, been a fan of you for a long time! shout out from sydney
i have a hard time activating my right chest. It frustrates me to no end
This will probably get a lot of WTFs, but what about pin pressing in a Smith machine? I personally seldom use the Smith machine, but a lot of pretty big guys and women in my gym do.
What video editing software do you use in order to incorporate the visual color overlays? I’m wanting do something similar for my videos aimed at Senior citizens doing rehab work?
A more specific way to choose the best seat height than just “mid-chest” ( 0:45) is to set the seat so that your forearms are pointed in the direction of motion (hinted at at 1:54). This will generate the most lifting power. The best height will depend on both your torso height and your shoulder width. For me, where both are fairly large, I find the highest seat position, like shown in this demo, allows me to lift the most.
It also works some of your upper chest so it’s a win win
It makes sence the way you twist your hands durig flyes, but isn’t that creating internal rotation in the shoulder? Great videos.
A problem with the cable fly is that if you need more weight you have to basically look down like you’re literally trying to fly and I don’t know what imbalances this can create, it’s hard to control your body and the weight when you’re half floating.
Why do they not teach this in schools? Instead they waste my time with science crap
Am I the only one who felted the chest just watching the video?
Hey, what would you recommend if I have no adjustable bench but just a sturdy coffee table?
In my opinion OHP is the squat and bench press is the leg press machine of upper body pressing. I started benching after a couple years of OHP my OHP at the time was 215 and my bench shot up to low 300 in a matter of months. Seen lots of guys start OHP with big benches and it doesn’t transfer of nearly as well
Hey Jeff Ramadan is approaching for the Islamic community was wondering if you’d be able to cover a video on how we could maintain working out as we will be fasting from sunrise to sunset so it’s gonna be hard to incorporate meals. Thank you!!
Thank you. That bro jeff actually helped me see what i was doing wrong. Thumbs up
my bench exploded after i stopped doing overhead press, maybe im just weird.
Hello Alan! In one of your videos you said barbell lunges are very good for increasing muscle size and strength. I started doing them and I have to say I love them, badass exercise. I was wondering your opinions about walking forward with lunges vs doing alternating lunges without walking. Thank you very much beforehand in case you will find the time to say anything about this! Train untamed!
(There are some people at my gym, mainly ladies, who still didn’t grasp the idea of staying at a certain distance from someone who is doing reps. One of these days I may intentionally or not bash one of their skulls)
Best technique/instructional vids on YouTube. Keep up the great work, Mike!
where’s andy, did brian shaw eat him after finishing third at WSM
I’ve scrape my forehead doing overhead press trying to keep good form with heavy weights, my nose lucked out
Love the channel! Hiya all! If you’d like to join our Facebook group page (Diamond Fitness Education) as we currently have over 135 members and we are hoping to help more people for free. On this page my business partner and I, whom are both body transformation experts and have over twenty years of expertise experience, we’re uploading free meal plans, workout routines, educational exercise and nutrition videos, posts on health, well being, tips for fat loss, muscle building and much more. Multiple weekly uploads on the way in the beginning of May, on the new Youtube channel (Simon & Toby Fitness and Education). If you could show your support by subscribing or watching a video that would be ace. We will be introducing once a week in depth technique on certain exercises, on top of this, uploading weekly compilation of different exercises as well as fat loss workouts that you can do either at the gym or at home. If you want more information feel free to get into touch
Hey Jeff. I’m on week 4 day 4 of your upper lower workout. Pec deck is a move for that day. I went to your YouTube link for pec deck & came here, where at @ 1:50, you say not to do pec deck? That’s the only mention of the exercise -so I’m just going to do cable flyes but did you mean to say that? Thank you! Your workouts rock. I’ve already done your glute hypertrophy program with amazing results. But please let me know the answer. Thanks.
Great video!
I’ve been looking for exercises to strengthen my shoulders and this helped a lot.
Mike, you look like a drill sergeant. R. Lee Ermey would be proud
My overhead press has always been weak for my size. I’m 6’3, 260 but I can only press 135 for 3 reps.
Jeff seems really knowledgeable and like hed make a good trainer if he’s not already. Did a good job giving a solid answer and a great explanation. Also, i like this style of video. Hammering on a subject while doing training footage and random shenanigans lol
I’m 40, have banged up shoulders! I will never do regular overhead presses, since pushing from shoulder/clavicles simply hurts. I do not compete, and I intend to keep lifting for as long as I can.
Also, the eccentric part hurts even more on bench and the overhead press. Thanks for the video and the tips: now I can press without pain!
My gym doesn’t have deadlifts, a squat rack and a barbell bench press. It has a smith machine but I just used dumbbells. What can I do with out the 3 main exercises???
Very complete and useful video as always. Overhead pressing is just as important as horizontal pressing (benching)
I love close grip benching, I throw it in overhead press days for more tricep work. It works wonders man
Lock out pls. Helps with shoulder flexibility, which is important for Bench Pressers
Dear Jeremy can i substitute the face pull with the trx facepull? What tips or suggestions do you have on the trx face pull? Thank you.
Jeff, just saw a vid by John Meadows where he was chest pressing with Paul Carter. During the workout Paul mentions, on several occasions, NOT to roll shoulders back and pinch scapula together for presses or flys. He said it takes away the slight shoulder roll needed to maximize chest contraction. He even responded to my question about it saying his way was correct. You, Scott Herman, and Jeff Cav all state otherwise. I would love some clarification on this.
Ay, You know I need this video more than anyone else RN lol. Thanks man this was helpful.
I have built a fantastic strength base just purely by using a chest expander at home in my bedroom, 4 springs for 10 reps. If I was to cross over to bench press what would this equate to in terms of a one rep max?
Wait. I thought we were fighting the man; against the “what’s your bench” crowd? Besides, my biceps get bigger every time I look at Nicks beard.
Hey Jeff, What do you think about dumbbell press vs bb bench? thanks!
If you have to ask why you should overhead press… I mean, why breathe?
can you do a vid on supps? do you think creatine is a necessity??
Mike I noticed you dont fully lock out your overhead press. Is there a reason for this or do you just find it more comfortable? Always been told to end it with a shrug at the top.
I am LOVING your channel!!! You have a physique any man should aspire to have. Really great, fantastic information presented incredibly clear. Also having such helpful information come from a face as perfect, gorgeous, and handsome as yours is a really nice bonus!
Nice work Brian. I can never see you bench enough i enjoy it.
Can’t be a strongman if you can’t answer the age old “how much ya bench???”
or…why not just use the smith machine?. ( cause it’s solid and does not give the wobbly effect? )
You guys are awesome. Informative and entertaining. Keep it up. We love ya. God bless.
This was great works well with your trap video!! Like to see a thigh (inner) work out! Thanks
for me, i feel like it helps build my over all shoulder girth and stability
Solid video Alan, too many lifters neglect overhead pin presses.
It’s considered normal for benching, but for some reason it’s neglected for vertical presses. Glad to see you covering this in full detail.
But, in order to build the kind of chest you need to assist your log press or Apollon’s Axle, shouldn’t you do more medium-grip incline press? I have a structure similar to yours and for a bunch of years I did a lot of flat bench (neglecting the incline) for the sake of being a good bencher, and though my chest looked good and muscular overall (like yours) I always lacked the upper-pec mass to properly rest a bar for overhead presses or front squats.
WHO is the man you asked first? And does he have a YouTube Channel?
This is a really cool way to do a video… More of your thoughts during training would be nice
Jeff actually has really good “bro” form lol. That’s talent!!
Lol Brian shouts louder and louder every intro.. take it easy big boy we ain’t deaf
Anyone know a reason why certain videos aren’t playing on YouTube app anymore. This past week I’ve had to go to the website to watch any of these vids
I don’t like benching. Only lift I’m decent at, even though I didn’t even bench for a year. Just overheadpress and rows made my bench go up and now that I’ve actually been doing it for a few weeks again it’s blowing up. Triceps and chest are definitivly getting bigger which is nice but fuck why can’t I be good at OHP or Squats instead?
Jeff Nippard I need a meal plan something very easy and quick to make to lose belly fat help me out please if you could.??
“pressing everyday” lmao you call yourself a strength coach? Frying your triceps everyday only to hinder each movement is definitely the way to go!
Kills my lower back when I’m getting fatigued, so it’s a tricky one to try to improve and keep good form (squeeze my ass & abs…), my best is a 1RM of 65kg and I weigh 78kg.
Bench is one of my main movements but this is still helpful!! Kona was in this a lot which makes me smile. Also, Uncle Nic…whatcha doin back there? Lol
8:00 When you’re so brutal all the time that you don’t even know how to say easy anymore
I have such a hard time finding a mind muscle connection to my chest with my back contracted
If you have an impingement, do you still recommend shoulder press?
Finally got to see you grapple! And you lost to a dog! Love it!
Hope you all enjoyed this one! What do you guys want to see next? More training/workout videos, more nutrition videos (e.g. full day of eating)? Comment below and let me know!
Yoga mat for non slip bench works like a hot damn I’ll tell you h’what!
I’m a bit new I want to know for each set how long do you rest because it’s only 12 reps
Today at the gym, I implemented the advice you gave on how to set up properly on the bench and brace with the big belly breath, and I immediately added 20lbs to my 1RM! Thank you so much for making these videos! They have helped me immensely, and I am learning more and more every day! You’re awesome!
will those exercises be enough if i just do them every shoulder day?
noob gym pal here
Thanks for the information I feel like I’ve got a lot out of it now it’s time to put in the work!
I always smile when watching your videos, Brian. I think this is a lot of added value. Moreover, you have the best gym dog on YouTube.
lifting standing up while targeting shoulder muscle groups always annoys my middle back. For that reason I can effectively lift half as much weight standing vs seated. Why is this happening?
I must say you have to lean to protect your back. Leaning is a must and great necessity
Why everyone trying to sound smart on youtube talk the same way, it’s like nerdwriter1 style
Thankyou Brian for all the great videos. You’ve had an extremely positive effect on my training and have saved me a lot of wasted time and eliminated confusion in my programming. Thankyou and God bless.
I only saw the low to high cable crossover done twice on video before attempting to do it myself and for 4 sets I was doing it wrong and now today my anterior delts are sore….Sheesh…..My upper chest is a BIT sore so those were still activated enough to be damaged/grow but….Now I know how to do it correctly….I was supposed to touch my thumbs together. I think where I went wrong is that I did 1 arm at a time and put my hand too far back and towards/past my face
Hey Jeremy dein Video hat mir dabei geholfen einen jahrelange Schmerzen loszuwerden und jene Übung habe ich nirgendwo sonst gesehen. danke dafür für ( your Video: Do this every morning)
Jetzt habe ich mal noch eine Bitte 80% der Männer leiden an leistenbruch jetzt ist für mich die Frage warum humpeln nicht 80% der Männer?
Das muss man unbedingt vermeiden denn ich kenne es aus eigener Erfahrung wenn so eine Operation schief geht hast du das Gefühl dir rammt jemand ein Messer ins Gemächt
Bitte nimm Dich dieser Thematik mehr an sie wird viel zu sehr vernachlässigt
Ich war jahrelang schweißer und musste in zwangsposition mein Geld verdienen und dabei habe ich mir einen Schiefstand einprogrammiert der wohl aus den Waden über das Knie in die Hüfte über den unteren Rücken in die Schulter Nacken Bereiche alles verschoben hat
Daraufhin musste ich mir auch eigene Übungen einfallen lassen
I am subscribed to many different fitness channels. I definitely see you are a power lifter and I have learned a ton from your videos (Low bar squatting is amazing!), but I was wondering if you ever mess around with bodybuilding, calisthenic training, or even yoga? Thanks!
IMO the best is both under and over rated. the anti bench crew doesn’t want to admit it, but the close grip bench press is undoubtedly the best triceps exercise for hypertrophy. any kind of bench pressing is also the best chest exercise. i think the shoulder risks are largely overblown. if you keep your scapula retracted, with an arched back, and you maintain a solid OHP, and do something for rear delts to keep your shoulders balanced, you won’t tear a rotator cuff. it’s when all you do is bench that you run that risk, and the pro bench crew seems to think that a super big arch, with the widest legal grip, 2 inch range of motion bench is actually a valid measurement of strength.
The OHP is one of the most frustrating lifts when trying to add weight!
There was a strongman competition that had a bench for reps in it once. One of my friends wanted to compete but there wasn’t a women’s division so the promoter didn’t let her.
Dear Pro.How do you think about “Square Pecs and Round Pecs”?Is it depend on genes or workout exercises? many thanks
Where is the ending???? How am I supposed to do something amazing with my life, work hard or be nice without the ending??? Great video anyway haha. That Eric guy is very strong for his size.
Who has the best shake weight PR at NEVERsate Athletics? I’m thinking it’s Uncle Nic.
Great Stuff! Would love to see an “Untamed Special” on Pull Ups / Chin Up form (whichever you do). Also, can you benefit from using Valsalva Maneuver during them?
lol slow down on your talking….. sounds as if your going 100 miles per hour.
Move your body around the barbell, do not move the barbell around your body.
First off thank you as always for the information. I always learn something watching your videos. Question though… how do you pack your lats? I know about tucking the shoulder blades in and making an arch but I have no idea how to do that.