Table of Contents:
Does Overhead Pressing Build 3D Delts?
Video taken from the channel: AlphaDestiny
How to PROPERLY Shoulder Press | 5 Variations for Muscle Gain
Video taken from the channel: Colossus Fitness
Standing Shoulder Press With Kettlebells vs DumbbellsThere Are Benefits To Using Both [FULL GUIDE]
![Standing Shoulder Press With Kettlebells vs DumbbellsThere Are Benefits To Using Both [FULL GUIDE]](https://i.ytimg.com/vi/oaQEq2PY7n8/hqdefault.jpg "Standing Shoulder Press With Kettlebells vs DumbbellsThere Are Benefits To Using Both [FULL GUIDE]")
Video taken from the channel: Fit Father Project Fitness For Busy Fathers
Build Serious Mass With The Dumbbell Shoulder Press | Dr. Jim Stoppani
Video taken from the channel: Jim Stoppani, PhD
The Perfect Overhead Press Technique for ROUNDER Shoulders
Video taken from the channel: musclemonsters
The BEST Dumbbell Exercises SHOULDERS EDITION!
Video taken from the channel: ATHLEAN-X™
Overhead Shoulder Press (3 MISTAKES!)
Video taken from the channel: ATHLEAN-X™
Lastly, you can combine the dumbbell overhead press with a lower leg extension. For this variation, you’ll start in the basic position with the back, neck, and head supported by the bench. Then, keeping the knees bent, lift the feet off the floor so that the knees are positioned over the.Level: Beginner. The dumbbell overhead press increases strength throughout the shoulders and engages the core for stability.
1 It can be done in either a sitting or standing position, and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. A sitting position helps stabilize the back, while a standing position works a wider range of muscles.How to do Seated Overhead Dumbbell Press. Raise the back support of a utility bench to vertical and assume a seated position with a pair of dumbbells in your hand and your back against the support.
Lift the dumbbells up to the level of your shoulder, propelling the weights into position with your thighs. Make sure your palms are facing forward.Hold a pair of dumbbells (weighing about 50-120 lbs) and sit on a flat bench with back support, placing the weights on top of the thighs. Push your thighs to move the dbs up to your shoulder level at each side.
Rotate your wrists to the pronated position and press the weights up until they make.Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells just outside of your shoulders with your arms bent and palms facing each other. Press both dumbbells up until the weights are overhead and your arms are straight. Pause, then lower the dumbbells under control back to the starting position.
1. Barbell push press Being able to barbell press your bodyweight overhead is a respectable achievement. Using the big, powerful muscles of the legs and hips to aid in hoisting the bar above you means extra weight can be lifted. Incorporating the push press into your programme will help you become a stronger and more explosive athlete!
Grab the dumbbell with both hands holding only one end and hold it above your chest similar to if you were doing a press. With your elbows tucked at about 45 degrees to your torso, slowly bring your arms back behind your head only to where the dumbbell is level with your head and no lower if you’re working your chest.The overhead press works so many muscles in your upper body and helps stabilize muscles and movements that use your shoulders.
We talked to pros for tips, benefits.The traditional way to perform a dumbbell chest fly is to do the move while lying on your back on a flat or incline bench. There’s also a standing variation.
Read.There are many variations of the overhead press, and this “family of exercises” will help 99 percent of the weight training population make gains and smash plateaus. The reason is that no other exercise packs muscle mass and strength on to the shoulders and triceps as effectively as an overhead press.The overhead press with a barbell is a foundational compound movement that comes with a ton of benefits. Besides being fantastic for building a strong upper body and shoulders, the overhead press.
7 Dumbbell Chest Press Variations for a Stronger Chest 3 Ways to Build a Bigger Bench Press (Without Benching!) Bench Press Breakdown: The Flat, Incline and Decline.A. Stand with feet hip-width apart, knees soft, and core engaged. Hold a dumbbell in each hand at shoulder height, just outside of shoulders with palms facing forward, and elbows pointing down.
B. Exhale while pressing dumbbells directly overhead (not forward), so wrists stack directly over shoulders and biceps are next to ears.Starting off with light dumbbells or a light kettlebell is probably the best way to get used to the movement. Holding the weight in your hand, put the weight at shoulder level, parallel to your side, and then smoothly press it up above until you lock out.
This is the general movement for a standard overhead press.3. Dumbbell Floor Chest Press. By decreasing the range of motion, this variation focuses more on the triceps.
You should be able to lift more than you can with a regular Chest Press.
List of related literature:
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Physical Activity Instruction of Older Adults |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Laboratory Manual for Exercise Physiology |
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| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
296 comments
I see your points Jeff, but at 49 years old the seated press for me is easier on my lower back. I find the standing press gives me lower back problems. What about standing and leaning against a wall? Or seated with no back rest? Do a video that explores those options as I would be curious as to what you have to say. Cheers brother
Most people continue to do seated shoulder work. I recently fell into that groove BUT NO MORE Thanks to you Jeff Cavaliere!
Can you do video about deadlift perfect form and barbell row
hey guys does the strict lateral raise hits the back too let me know
Would handstand push-ups produce similar benefits, also without detriment as standing shoulder presses do? Thanks!
Just did this routine and now I’m sad because my GD shoulders hurt so much…
At exactly what point should you be seeing a doctor after injuring your levator scapulae?
That’s what led me here and it seems like most people just say it hurts for a week or two.
I cant lift my head off my bed right now. I really cant see myself making it into work tomorrow at this point.
If it helps any I heard it happen before I felt it. The loss of motion due to pain was nearly immediate.
Can anyone out of the 200+ people or any other person is explain what they don’t like about this video, I’m really open to know what you disagree with.
Your the goat I always find myself coming baby yo your videos to better my self working out…WITH SCIENCE! Lol
Surprise surprise to see other videos saying DO NOT DO overhead press. There is always someone contradicting everyone else in order to get views.
Straight up the single best characteristic of your videos is the bitchin 90s rap beats.
Is it just me or does Jeff’s neck have pecks, abs and a V line…
Dear YouTube: please stop giving me beer commercials before workout people’s videos. I’m not going to start drinking.
When performing the overhead press, do I have to pull my shoulder blades back to support the weights or not?
I threw my back out doing standing military presses. Something that never happened when I’ve done them seated.
why haven’t I seen any long term development of his body? during the years he has not gained more muscle and not even any abs.
Awesome.His outro music make me pumped up to do my next workout.
for those assholes who claims there is no shoulder abduction thus no side delt activation when doing press, well i don’t know how the fuck you perform them, because when you press the bar over your head your shoulders will have abduction too unless you use dumbbells with neutral grip and keep your arms in front of your body the whole time. Ofc lateral raises have more side delt activation, but don’t give that bullshit that OHP is front delt only exercise. Is OHP enough for 3d delts, fuck no, but like Alex said variations + side raises.
Do you think it’s possible to build 3D delts without doing any overhead pressing movements?
for people with around a 225 bench, should they build up their bench by using paused reps only or should they focus on getting strong with touch and go first, seeing as theyre alot stronger with touch and go?
I havent done any presses for the shoulder in over a year and still have bigger and rounder delts than u, now let that sink in for a bit.
Thanks for this! When traveling and using gyms that aren’t equipped with Kettlebells, its nice to know some simple modifications to get more out of dumbbells.
I wish jeff actually showed how to do the he exercises instead of just listing them
Bro. Im 6-3. My head dont hit that bench. Plus you should be using the shorter seated bench which is specifically designed for shoulder presses.
what about leaning a little more backward by adjusting bench n doing press frontwards? it is what u r trying to explain!!
But you use front dealts when you bench press so I think its more important to do side delts and rear delts or you will get shoulder impingements.
I like shoulder press with dumbbells as it works both arms the same, I never do behind the neckpress or behind the nech pull downs as it is award unnatural angle and is bad on the shoulder joints.
is this Shoulders exercises or Legs 4:40, and good way to injury your back an Shoulders 3:30, and swinging your body to perform the exercise 5:29, i don’t think so, i try to invol only the muscles of my shoulders in my workout
Alex all my ohp variations are around 135 which is good. But fuck, one arm barbell ohp is hard as fuck! Can barely do 100. Yo I reach 3plates on the land mind press. What should I do know? My crucifix hold is 30 DumBell holds for 35sec.
Mistake #2 is critical. You will screw up your shoulders (like I did) if you flare your elbows out too much. Please listen to these guys and save your shoulders!
for one who has never tried the crucifix holds before,what do you you think he could expect to lift say for 3 sets of 30 seconds?
I want to know that how to do reps and set for ever workout
But what if i have poor overhead mobility so i sit down to change the angle to make sure im pushing straight up. Or should i use a machine that goes diagonally upward?
do you have to use this barbell or can you use the fixed weight straight barbell you know the short one? anyone know?
Maybe someone will catch jeff doing seated press one day in the gym.��
I am currently going through rotator cuff rehab and would like to incorporate this exercise once the rehab is complete any modifications that you would recommend for those with a history of shoulder impingement (I was thinking of lower weight with a 2-2 for time under tension)?
My rear delts developed most when throwing the discus in HS. Especially your support arm (lead arm) rear deltoid.
Not a barbell I know…but there’s a unique gratification from throwing a heavy disc with perfect form as far as you can.
Great video! I really like the breakdown analysis of the motions
I’m questioning the knees locked part! I tend to keep my legs straight & rigid but not locked!! With your knees locked you can be pushed straight forward or back, falling over like a domino!!! Great content though, very good set up & instruction!
Another amazing guide man, never knew these had so many benefits need to start working them into my routine
I’ve been overhead pressing high volume 3x a week strictly for my pressing movement and my overhead press went from 215lb to 230lb in 3 weeks while dropping bodyweight. Also went from a 185lb x 5 reps to 185lb x 8 reps on overhead press. When I say overhead press I mean strict no leg drive. My delts also got a hell of a lot bigger doing so. I have close to 3D delts as a natural. Once I get to 240lb strict overhead press and 185lb x 10 reps and then even 250lb strict overhead press and 200lb x 8-10 reps my delts will keep growing
Kids dont do this shit standing up if u still wanna stand up 5-10 years later on
his face and body color seem kinda different than each other, infact to the point that it seems like he’s photoshopped his face to someone else’s body.
Thanks for the instructive videos, the range of information you provide and the depth of the explanation is fantastic.
Aren’t wrist sweat bands for people that are sweating profusely playing tennis??? Why is he wearing a sweat wrist band? Whyyyyyy?
I tried the shoulder press for the first time yesterday and my shoulders hurt like hell during yoga today in a bad way! I think I was putting my arms too far back, as your video suggested. I will try holding them out at a 45 degree angle instead. Thank you so much!
ohp 115 lbs for 5 sets of reps 159 lbs bw
my delts have been gettinn better but they still kinda suck at the same time
Is it detrimental to do overhead presses from the kneeling position? I gotta workout in my basement and have limited space, the ceiling is way too low
“there is more than one way to skin a cat???!?” what efd up reality you come from?
Another great video. These exercise guides are very helpful.
Appreciate the time taken to break down this exercise in all its detail, to help us understand the proper form and execute the movement safely. I’ll give this a try soon!
Just a tip, don’t move the bar around your body instead move the body around the bar
https://goo.gl/images/im9XA6
“On your feet now, you lazy dog!!!”
I’ve always used dumbbells and haven’t thought about using the kettlebells for shoulder press. Good thing I came across this video to know that there are some benefits to using the kettlebells too, gonna include it into my workout routine for sure. thanks for sharing doctor!
Brother, Thanks for the information…. YOU look great, im gonna be there SOON, I hope… Thanks again…
Thanks Jeff. I was doing exactly that. Good thing I caught it early!
I think I’ve always been gifted for OHP (it’s also my favorite lift). For example I can bench 75-80 kg’s for reps, but my overhead press is 58-60 kg’s. There was a time when I was doing standing dumbbell presses with 24 kg’s in each hand at 66kg bw. Now that I included Z-Presses into my routine my shoulders started growing like crazy.
Definitely I would like to see a video on the row cheers thanks tony
For the db high pulls do you have to be in a anterior pelvic telt position?
This video about shoulder presses was great! I learned a lot new things and definitely recommend checking it out.
what do you think is the best tricep exercise to get big tricep if you choose only 1 exercise for tricep what will you choose?can yoy make a video of it?
Great tips Dr.Jim as always, but I wonder, won’t doing the workout standing limit your weights after all, and how to rectify such issue?
How is this on the lower back though? Is it safe if you have a back injury?
Can I use dumbbell over head press? I just started working out and I can’t lift the bar high enough.
Another great video like how you explain every detail really helps
This is one of the best exercise for our body. Yet again you have explained very nicely the four important points we need to know before practicing standing shoulder press with kettlebells vs dumbbells.
You’re just another idio,t you must have learned that from Scott Herman working on your shoulder impingement and elbow joints… you’re using mind to Joint connection!
Doing that little leg bounce while standing takes away from the isolation you get while seated
Why would you lock out the elbows at the top, wouldn’t that take all the tension of the rear delt and move it to the elbow area?
I’m glad I’ve been doing this on the bench that doesn’t have a tall back.
Time stamps for me only
2:26 over head front press
4:20 push press
5:17 side lateral raise
5:57 strict lateral raise
7:14 modified front raise
7:20 high pull
7:50 figure 8
8:10 1 dumb bell press up
9:10 total body thruster
11:08 rear delt (old video reference)
11:35 ear lacker
Anyone know where to get cheap dumbbells? All I see are so damn expensive it’s ridiculous
Thanks for the tip and knowledge DOC I will ply this to my workouts gained so much info from you thanks so much for what you do for us
Thanks for the tip. I’ve been doing the dumbell presses with my shoulders back, but I’m gonna try bringing them in slightly
Your photographer is shit he does not focus on the main areas so that one can view the muscles where the muscle work has been done.
Literally he want to show that maa chod do body ki and next day you won’t be able to do exercise
Not trying to be a smartass but it would not target your lats eccentrically.
Yo Alex I know you recommend the bands for face pulls and I have the lowest resist ones (15lbs) from rogue but they still have too much resistance for me to do face pulls 3 X 20 with full rom by the time I’m done with my whole workout. What should I do?
are those vans old skool that you’re wearing in this vid bro?
I really want to boost my metabolism. Thanks for sharing useful tips!
The first time doing these, thought it would be easier to do heavy weight, first attempt I used 140 lbs. The second I got it off the rack, whole thing wobble out of my hands and everything came crashing down. Needless to say, ive learned my lesson.
I’m 17 and 47.5kg x4 is basically my max now for OHP on your novice program. I have naturally big side delts though but my OHP strength is still quite low but I’m putting more on quickly
The reason I sit down when doing the overhead press is because last time I did it standing up I pulled my trap from losing my balance with the bar I was using
drop set shoulders presses and super set with military press
Do I curl when I go up with the dumbell this is a question that I need to be answered
I thrive on these training videos. So ridiculously helpful as an athlete, a Pilates teacher and body builder. Thank you!!!
Hey Alex, why am I so much weaker on the OHP with a straight wrist as opposed to a bent wrist. If I try to OHP with a straight wrist I am about 20% weaker (srs)
I appreciate the video. Would still have like to see you share / show proper tech on the seated. That was the reason for my viewing
What about dumb bell presses on a flat bench? That’s what I am doing now. I gave up rear presses on the smith machine thanks to Jeffs advice. You’re a champion mate.
I love this guy he does full ROM. All these guys on insta flare the shoulders back and do hella weight and they stop their arms at 90% angles then push back up.
What if I shoulder press sitting down in a chair that only goes up to my lower back? That way I can isolate my shoulders without having to worry about my head pressing up against the seat or my range of motion being interfered with
I only use dumbbells and thinking about trying kettlebell for once
Does it compress the spine and makes you shorter like squats? I measured myself after heavy squats and was 0.6 inch shorter so I stopped doing them because over time the loss will be permanent. But how about overhead press?? How to remove pressure from the spine? You have to sit or stand up? Sorry for this stupid question but I’m obsessed with height despite being 6’2″
gotta admit as a thank you. my body has transformed after looking at your videos on proper form and targeting, better than years of lifting in mere months
There are no ads on the video I don’t know if it’s intention but if idiots are making money for trash content you should for making good ones ��
Can’t do standing presses, low ceiling and a bad lower back. Seated pressed are fine, just straddle a flat bench and flex your abs while pressing.
I do this exercise at home and it is awesome, thanks for the finer details doc. Mr Carter already looks tired lol.
Iv been preaching this for like a year but no one ever listens or cares I tell them it’s unnatural movement
Did somebody punch you in the eye??? But great video man ��������
I’m too tall to do standing dumbbell presses standing up in my apartment
Damn that last one for the OHP is what I do fuck.. thanks guys!
how many sets of each exercise do i do & how much rest is needed between the sets help plz
Hey guys, thanks for the informative video. I have a couple of qs. I’ve been working out for 12 years now at the gym. I used to so an easy 60lbs per hand on the seated overhead. I had stopped in between because my shoulders got too big. Now when I do a shoulder workout (with under 35lbs per hand), I end up with a pinched nerve in either of my trap muscles or a pulled trap muscle during the course of my workout. It’s happend 4/4 times in the last 2 months and that rules me out for a week from any upper body workouts. It’s a real pain and obstacle I’m finding hard to overcome.
What’s your advice on strengthening this muscle and preventing the pulls? I stopped deadlifting due to a lower back injury a couple years ago so that’s totally out (in case you would recommend). I do have a posterior posture stance and havent been able to correct it.
Please help and let me know. Thank you:)
I need this to boost my metabolism. It has not working properly for the longest time.
Hey bro what do you feel about Vince Delmonte latest vids about light weight with PROPER movement to stimulate the shit out of muscle VS heavy ass weight to do the same peep this let me know what you think http://mobile.nytimes.com/blogs/well/2016/07/20/lifting-lighter-weights-can-be-just-as-effective-as-heavy-ones/?_r=1&referer=
The video could be better if you excavated some footage from your workouts or something to show the variations you’re taking about.
Most youtube bodybuilding fan-bases are novices.
Copy paste youtube content + clickbait title. Where is the part for rounded shoulders?
I’m scared of standing OH press. I’ve strained my neck twice doing this exercise.
Congrats on showing how to perform the Arnold press CORRECTLY!
So many channels demonstrate lateral rotation before pressing up.
Also, slight error on your part… 5.03 you say your lumbar is rounded, when it’s severely arched.
Apart from that good video. ��
This video series is a lot more useful right now when everyone’s gym is closed. Thanks for making it!
Once again Jeff delivers a high quality workout lesson. God bless ��
#3 Is only partially correct. Gymnasts do partial movements (viz. front lever, iron cross, etc.) as they work their way towards being able to do a specific exercise. The same applies to weightlifting: partial lifts are okay, provided that you work towards a full range of motion with the weight over time.
What are the benefits of standing barbell press as opposed to seated
Is it weird that I almost never look at Jeff’s face because I’m too busy looking at his pecs and his arms? His muscles are basically what I see talking in the video. ������ no homo
GOOD STUFF ALWAYS WATCH FOR GOOD TIPS KEEP UP THE GOOD WORK,
Your OHP mistake; elbows not aligned under wrists at the bottom of the movement makes for poor leverage. Push elbows forward under the bar.
After doing all these exercises I am suffering from back pain I don’t know why,please someone give advice….
Question: you’ve mentioned in your novice program that If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are a novice lifter. What about the OHP,Barbell Row or Weighted Pull-ups? What would you consider to be an intermediate lifters numbers on these other compound movements?
I’d love a compilation of all the corrective exercises from this series!!
I was wondering why I wasn’t progressing with my shoulder presses. Tip #2 with changing the angle of my arms out from my body makes so much sense, especially while I’m sitting here at home trying the different angles and feeling the contractions. Thank you so much, you’ve earned a sub!
I tried visiting the athleanx website and it loads and then immediately becomes a blank page. Is it incompatible with Apple? I’m using an iPad.
I wouldn’t mind seeing a dumbbell routine specifically for adjustable dumbbells where you slide plates on the bar. Some Dumbbell exercises don’t work well when you have the bar at the end that can poke you vs. the fixed weight dumbbells which have flat ends.
I can neck level z press 135 for 5×1 at 170 right now. It’s a perfect exercise for me because I’m on crutches right now. I’m really trying to build my upper back size, overhead strength and close grip bench. I used to bench 315, overhead press 185, easy 100lb weighted chin and 225 power clean 3×5 at my strongest( weighing 180 at 5′ 10″). I sound like a fucking madman grunting like a pissed off gorilla hitting every set, even my hammer curls. I’m gonna get that strength back!!
4:39 “So, stick your ass out”Maximus Jeffrius Cavelierus Athleanx Dotcom
Whats the benefit of pressing the bar up in a straight line? Thanks
best exercises for gaining leg size?
currently they are 23inch and id like to increase them a few inches:P
should i do high reps or low and heavy?
montana of300Hey alex quick question.. my workout split is push/pulll/legs/chest tri/pull/leg shoulders. I’m basic my taking the shoulder day out of one of my push days and putting it with my leg day. The reason why is I want to focus on my OHP but I still got to train legs after shoulders. My question is that if I do OHP first on my leg and shoulder day then do squats would this dramatically decrease my squat strength since I’m not fresh anymore? And after I do my OHP, then squats, I’ll continue my leg workout then after ill continue my shoulder accessory movements I. E lateral raises and rear delt work is this optimal for shoulder development or is is better to complete shoulders first then move onto legs but then my squat will suffer
just subbed yesterday and wanted to say the amount of content and quality of it is AMAZING man. love your channel!! <3
Awesome, 66 years old and still training. Thanks for keeping the older dudes up mind!
So i have a low Ceiling in my house is it possible to do this on your knees? or as that dangerous?
Question about the drop sets from the cheat lateral raise to the strict lateral raise. It doesn’t seem like a balanced transition, since the exercise starts with one arm and the drops sets into two arm.? Or do cheat sets with one arm until fail, then switch arms and do cheat sets with the other arm until fail, then do drop sets when one arm is rested and the other is fatigued??
I’ve been doing my dumbbell presses exactly how you say not to: elbows parallel to my ears, anteriors popped forward. Today I’ll try it your way, see if I can get more weight up…
King Jeff! Thanks for all the Only dumbbells workouts. Very effective stuff
I stick a leg out while pressing for better control/stability. Nothing wrong with that. My shoulders are huge.
Good info..what is the best exercises for the quads!! Thank you.����✌������
Getting back into over head pressing. My shoulders got big doing these.
It would be good if you take time to explain more in detail the way to perform each exercise, you went through many and too fast that it is not easy to remember how to do properly each one
I tried benching while standing up and I tore both of my shoulders. I want a refund
How do u focus on OHP when doing a push/pull/leg split when u want to focus on chest first on each push day lol?
Do you think a thumbless grip is superior to a regular grip on the OHP?
I use a lunge type stance as opposed to feet side by side, it takes the strain off the back!
“Gotta do some funky maneuver to get it up” thaaats what sheeee saiiiiiiiiiiiiiiid
i saw a vid of yours a while back, where you pointed out the 3 muscle groups in the shoulder and showed how to build muscle
i do those, i cant raise my arms, especially with a weight, i had a frozen shoulder in 1 (for 4 years….) and a bursitis in the other
the vid i saw was best for me, and builds muscle kinda fast (or that’s just me)
+ i only have dumbbells, i’m poor 😉
looking for a bar to put on or above my door for some more exercises/variety
The video is very helpful compare to many others… I would like to see something about how to fill the space between collar bone and coupons… Slightly above the upper chest…
Too much talking a turn off. Get to the demonstration sooner…
This is great. I’m gonna try these in the gym tomorrow. I’ve been following your videos and getting into better shape
hey alex is it good to do overhead press squats bench and deadlift plus accessory work 3x a week or is it vetter to split those up
Could we see the exercises with the weight you use to work out with?
I always wondered if there was any difference between dumbbells and kettlebells… thanks!
Sitting down might give your arse a break haha what a fucken pisser:-) great videos mate. You’re the BEST!
It seems like a lot of exercises require you to stabilize the core. I neglect my core way too much, so that’ll be my next step on my journey.
Stuart’s a great sidekick! Y’all are like the Batman & Robin of Workouts…. just kidding. Thanks for keeping our men in shape… still waiting for the ladies project!!!
So helpful dude. Gyms just went into lockdown again, but my gyms manager is letting me take home some dumbbells to keep the workouts going. Was wondering what I would do and you’ve solved it!
Still dont know whats the difference between kettlebells and dumbells for this exercise?
Hey Alex why isn’t there much variations of overhead pressing in your novice and intermediate workout programs?
Should the shoulders be shrugging up a bit at the top or is it safer to keep the shoulders back and depressed down as much as possible??
Thanks for explaining the difference between the two.. I like using both
Hands down the standing OHP is one of the best movements there is. I don’t know what it is but when I’m doing it it always makes my upper body look thicked and fuller. Like a little rock. Shoulders arms upper chest everything. Haven’t seen that with beach or other exercise. ��
In my opinion, OHP is a risky exercise for shoulders, given the high risk for impingement.
This is great helpful method of kettlebell shoulder press vs dumbbell. In this video we can easily learn the kettlebell shoulder press. Thanks for sharing this tips.
What are your thoughts on the landmine press in place of barbell military press?
A quick question, what would it take for Jeff to become as big as Arnold for example? Now, I’m not saying Jeff doesn’t look good or that he needs to look like Arnold, far from it, I ask because I’m trying to understand what affects growth/mass.
So, would Jeff need to increase his calories and keep training as he is, or a case of increase calories and train with even heavier weights with less reps per set?
Or something else entirely?
If I want to do just the metabolic routine for shoulders on a shoulders day, how long should I do it for, how many reps, how much time in between exercises, etc? Are all 4 of those exercises in row considered one set and you do 3-4 sets total?
You guys should totally add more to this series it’s a tutorial but also very informative. Some channels will only tell you to go up and down without going over the fine details.
Hi Jeff! do you need to retract your shoulder blades during overhead press? thanks for the response.
I disagree. OHP builds mainly front delts as there hardly any shoulder abduction involved. Doesn’t even hit upper chest contrary to what OHP promoters would have you believed. I think you got your delts because of progression in “3D” range of movements like face pulls, one arm rows etc
No matter how I do side raises my traps get 80% I’ve tried for years
A total master in body building period!!!!! best channel ever for me!!!!
Or you could get a barbell which can also bulid upper chest development
What if I can’t press heavier weight standing up but, can sitting? I’ve always placed emphases on core control/ strength but, when I’m lifting 70lbs. overhead I’m not able to do it standing up. Remedy?
Thank you Jeff I watch you videos when I’m on my elliptical and try out some of the exercises right after it huge benefit to my training at 58 I have been training fo over forty years now that I’m retired I’m back with force and loving the videos and tips
I love the recent exercises you’ve been showing using kettlebells. I just got a kettlebell set recently, never used them before so was really needing some info on good exercises to do with them so your timing is perfect. They work great with the shoulder press, I tried it after watching your video and could really feel it targeting the shoulders/abs. Great exercise recommendation!
Very useful and informative video about the benefit of using Kettlebells and Dumbbells. I have learned a lot guys. Thanks for sharing.
There is something unnatural about veins showing so prominently. Is it a problem?
Hey Alex, why am I so much weaker on the OHP with a straight wrist as opposed to a bent wrist. If I try to OHP with a straight wrist I am about 20% weaker (srs)
Thanks for this! When traveling and using gyms that aren’t equipped with Kettlebells, its nice to know some simple modifications to get more out of dumbbells
I commented and asked for this video couple of weeks ago, cant thank enough man! Looking forward to putting it to practice. You should also do one “scinetifically proven” for triceps and legs and that covers everything pretty much, lots of training and work out material there for the next couple of months
This is great example of the proper way to use kettle bells. Thank you for the tips
This is very useful exercise tips for us.thanks for sharing.great video.
ITS REALLY COOL. BUT I DONT THINK ITS GOOD FOR WOMENS. ISNT it?
What ppl won’t do to avoid the only real shoulder builder: standing paused barbell OHP
Great video. In the OPH part I think you should have talked a little more about the positioning of the bar once it clears the head. How far back is too far for the bar once it clears the head? I’m thinking that the bar should be on in a plane even with the TOP of the shoulders once the bar clears the head.
220lbs btn push press and 165lbs military press at 160lbs one year ago (3 years of training at that time), 2x200lbs btn seated press, 4×10 135lbs klokov press (end of workout after chest back and arms), 80lbs DB press 4×9, cheated side raises 65lbs 4×25 with drop set, cable face pull with pause 135lbsx15 with drop set and 4×6 220lbs snatch grip high pull from hang. I am 5,9″ 170lbs and I have 21,55″ shoulder width.
Did you just kick up 30s lol.:) 2016 he should be up to 100s by now.
Jeff why your face look copy and pasted onto another body when you’re standing at the brick wall?? ����
Someone pls reply, why do we need to lockout at the top? Isn’t that increasing the stress on the elbow joints? As a bodybuilder focus, I guess most people will believe to not locking out.
Best way to get 3D delts is to hop on the juice. Now I’m not talking about ya average trenbolini sandwiches or testostaroni pizzas. I’m talking about Capri-Sun. 100% juice. 100% gainz. 100% guaranteed. Screw the OHP brah. If take enough Capri-Sun, you dont even need to work out. Just do light side lateral raises for Instagram like a true puss-boi and you’ll get all dem gainz. Srs.
+Colossus Fitness please tell the back positions while doing this workout should my whole back have the support or only the shoulder..
when i do 25º dumbells flyes on the bench i make some delts side movements this for to try a comfort train mixed and keep my abs shape flat with iso-tension, then end with 5-6 reps of front crunches..
Does Jeff do clean and press, couldn’t find a vid on it, I need Jesus’s i mean Jeffs advice on how and when to do them, any help is thankfully appreciated in advance thankyou.
should i do hypertrophy and strength on the same day or split it to two days of strength and a day of hypertrophy or a day of strenth and two days of hypertrophy
Hey Jeff I’m 42 and overweight. I also have 2 bad shoulders. Anything I can do to strengthen the shoulders without tearing the rotator even more
Hi! I got an info from my previous teacher: when you are reaching the end of concentric movement (around halfway down) you should open a bit your hands from one another (a little bit alike a crossover movement just in that part). Is that detail accurate? For me I DO feel more stress on the shoulders and nothing hurts (in a bad way)
Great information, always learning something watching these videos.
jeff, awesome vids! what do you think of the overhead shoulder press using a bar as opposed to dumbbells?
At what angle should the back of the bench be for shoulder and or the Arnold press?
I enjoy your educational training tips, they have help me to understand the right way to train better and safely. This coming from a guy who has been training for fifty plus years. Thanks!
I’ve got good delts and my OHP is…. average for my weight/height. I mostly build the delts with bench, side raises and reverse flys. I think the OHP would have gotten me there quicker but i’m naturally quite shoulder dominant so there was no need.
This has quickly become one of my favorite youtube channels.
Nigga I can tell by looking at your shoulders that u cand dumbbell press 100’s
It makes me think that when I was your age I pressed behind the back, then upright rows and finally reverse peck deck: not one kind of raises at all and had the best shoulders of my life. the only exercise that I wish have know and added at that time would be lying laterals.
4. ( 3:54) Overhead Press i thinkou meant to push your head forward, not backward.
Alex, is dwayne jhonson physique from pain and gain naturally obtainable?
No wonder my neck hurt after doing a seated shoulder press, and to make things worse I had no support for the back, it was just a plain bench. I found it really hard to perform this exercise
Thank you for this, even as a personal trainer, I become unsure on the proper form of certain exercises
how effective are barbel face pulls fore building delts? combined with overhead presses of course
If you read Arnold’s The New Encyclopedia of Modern Bodybuilding he stats that Half reps both bottom half and Top half in the same workout is a great way to shock the muscles great technique so you do not plateau. Its called partial reps that he performed when he was too tired for a full range of motion. This is in book 2. You can download the E book for free off of Amazon. However great video for basic technique keep it up. There is also something called the Platoon System, You do a series of half reps in the lower motion a series of half reps in the upper motion and then a series of reps in full motion. Some pros do 3 reps in the lower motion and 7 in the upper half rep motion so its often coined as (21’s)
You guys have some of the best instructional presentations on the internet! Great stuff keep it coming!
steve
haha 85lbs side laterals. your going to break your shoulders
Great video, reminded me of lots of exercises I had forgotten.
are the elbows supposed to be even with hips?and do i keep a slight bend in elbow at top?
my YMCA doesn’t have a lot of Olympic bars and just 2 squat racks.. ;-;
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
it’s so cheesey when people say oh I didn’t know you were there only a couple people can do that
Can’t you just arch your back a little puffing out your chest (and make it a point to relax your neck) so that your scapula isn’t digging into the bench? Then your contact points would just be like glutes (flexed), and like your accromium / rear delts??
2:36 I’ve been doing that since the beginning of this year. And I have lost a lot of weight lifting 20 lb dumbbells several times a day. Glad I found this video I was curious if anyone else was doing this kind of weight lifting.
I OHP my own body weight for 3 reps but my side delts are very underdeveloped. There is literally no bump for 3d if you look at me directly in front
Seated dumbbell press does the bench angle have to be 90 degrees? Or is 75 ok? And should lower back touch the bench it keep the arch?
I wonder what his verbal thoughts are on the Arnold press. I can guess but I mean Arnold did get to where he was by incorporating them.
opening music is destroying the mood……try to change that….
The video should be retitled so people better understand the point. Very good video and really helps understand how to better your shoulders naturally.
The video brings up 2 mistakes and 1 solution to not make those mistakes and better your athleticism is training your body
Really helpful video honestly, Been doing #2 for so long honestly when I go next time I’ll try and fix it up always had a issue with really getting a workout on my shoulder, Also gr8 video and subscribed.
Awesome tips..!!! Thank you a lot. so bar press involves scapula retraction but dumbell press doesn’t. Is this correct?
This is why they have shoulder press benches that dont block your head
Why do I have bruises on my shoulders (near anterior deltoid or bicep tendon?) after working out? ������ I’m about to never work out shoulders or chest again!
Is neutral grip on standing presses safer than a pronated grip?
Good advice to grip them things hard, dropping them on your feet is gonna hurt
I have a labrum tear in my shoulders and can’t press overhead. I can do lateral raises 100% without pain. What other shoulder exercises can I do to build boulder shoulders
Good advice. I needed this video! I had been unstable doing standing OHP, so have chickened out and was doing all of them seated. This encouraged me to work on my form and give standing OHP another go.
Mr. Cavalier; My problems doing overhead presses seem to stem from a mild lateral curvature in my lower spine. That part seems unstable. I can do a few against the wall handstand presses, weighing about 155 lbs. now (68 yrs old) but 60 lbs is about my one rep max for total dumbbell or barbell standing presses, which I think is terrible, since I could do 150lbs. as a high school kid. Life has kept me away from weights for long periods, but I’m finally able to give this kind of exercise the appropriate attention. I’ve has some relief doing weighted (25 lb. plate) and unweighted side bends, but don’t do this often. The yoga standing side bend (trikonasan or Triangle pose) seems the better choice, to avoid nerve impingement. Many others probably have similar problems, so I think It might be a desirable topic for a video. Living near the sea, I’m almost in shape to resume surfing, and working toward that, as are so many others my age.
I did standing barbell OHP, 185 for four reps. My delts looked pretty flat until I got back on lateral raises. I was not taking a well-rounded approach (as far as delt work) at that time, and was focusing on the press itself. Current press strength close to what it was then, but more variety has definitely helped make them pop more.
So how are you suppose to progress on the weights if you don’t test your limits by going heavy?
Sup Alex, can only ohp 135 for 1 and I’ve struggling for a long time to even add weight to bar and it’s discouraging af. Would you say your program could improve even the worst of lifters (genetic and shit) BECAAUSE I need some real help man, thanks
Don’t forget about over arching your lower back, you need to engage your core��
You use 36Kg dumbells for shoulder press and get 12 good reps with good form?
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haven’t done benchpress in over a year, focus more on band flys, ring fly, dip, pushup and once in awhile floor press. Never had a more developed chest since doing this, benchpress seems very overrated.
Saw people in my gym doing half reps… i am a beginner compared to them but i am bigger than them and i just started 6 months ago doing full range of motion..
ohh yeah am going to do this on monday looking awesome exercise, hope it will provide better results
Not true, vertical pressing hardly activates to side deltoid.
I accquired my 3D delts with heavy ass OHP for low reps 58 or HSPU against wall + high rep 1215 lateral raises and face pulls
Wow that gym looks so nice and it looks so open and inviting
This is brilliant thanks guys. I have just started getting back into basic dumbbell training a few times a week. These tips are really insightful and helpful. Really liked the look of the Arnie shoulder press looking forward to trying that one.:) Many thanks.
When pressing with a barbell, I “lock” my scaps down and force protraction due to overactive traps and previous impingement issues. I worry that I’m not allowing my shoulders any upward rotation when they should have some? Should I be shrugging up at the top of the movement?
Have you tried band upright rows? I’ve been doing them while standing on an open band, thumbs facing up grip. Crazy side delt tension, even moreso than band face pulls
So you basically just suggested that no-one should do chest flies until they can pause bench 315 for 5? Okay..
Lol literally just did seated press for the first time today to mix it up/try and push heavier weight. On the ride home my neck was killing me. I thought it was the trap workout I did… well good to know lol glad I saw this video
I have never thought about pulling my shoulders too far back. I always followed for like every workout. Scapula back and down as much as I could and it really hurt my shoulders one day. This tip has helped ease the pain. Thanks a lot!
So if you get a very strong OHP on a minimal system, you’re not gonna have good delts because of the way you built your strength? C’mon now Alex, that’s not true.
I began lifting my form was wrong the 2#. My arms have to be forward more. I’m using only 20 lbs that is how weak i am but that is my beginning point. I do full range slow reps.
Alphonse, what are your tips for overriding the golgi tendon reflex? My snatch grip rack pull is plateaued at 795lbx5, my lawnmower row at 150lbx5 and my table curl at 180×1 and I want to become more alpha and get each lift to 1000lb+
3 takeaways: elbows slightly in front, stand up (no back support), use open grip…..so if you do the press on a bench without back support it should also be good?
I was doing seated overhead press. Then on my 3rd set Something pushed out in my abdominal area and it was a sharp pain for 3 days. So yeah I learned my lesson. Tighten your core �� wish I saw this before before it happened
me, being someone with pretty good shoulder genetics also do a crazy variation of it. if you are interested in a pic alpha just reply or what. and I’d like you to know what you think of y delt development. i’ll show you pics before I started lifting/after and how I’ve always had pretty broad shoulders sort of
What if you do seated military press with no bench behind you? My basement ceiling is too low for me to do a standing OHP, so I just sit on the end of my flat bench.
This is the moment when im gonna say the more i learn the more i dont know
Thanks for this important advice continúe with The Good job and quality videos
Standard OHP
Klokov Press
Arnold Press
Scott Press
AND Rear Delt work….
side delt catches up eventually…
whatever u do.. Jeff will tell you exactly the opposite of what you are already doing..
The KB press kind of hurt my wrist. I’m going to stick with dumbbells; they’re pretty similar.
Best channel! Only accurate information keep it up man!!!:)
Make a video for the technique of the “Good morning” exercise, please! Thanks!
Also, why do none of the most popular trainers and advisors tell people this? I think that many of the big name ppl out there have great ideas about what works but don’t take the time to look into what’s going to cause the least amount of longterm damage to the body. Could be ignorance caused by laziness and/or greed, just will do anything to pump out more books.
Love your videos. What apps are you using to create the videos? I like the way you bring in the muscle pictures and how you highlight in green when ok and red when not ok. Thanks.
Big fan of kettlebells but good to know I have other options, thanks
i think this video clip is the best description for Standing Shoulder Press With Kettlebells vs Dumbbells
I have tennis elbow in my left arm, cant do lateral raise but, i need my middle delts to grow, what other excercise could i use, upright rows
Is there any alternative to this exercise where you don’t have to do anything overhead…… I heard overheard exercises stunt height
Do you recommend girls doing these workouts? I don’t want bulky shoulders but I do want to tone them. Obviously I would do a much lower weight but what are your thoughts on this?
Alex, whats a good barbell row standard to strive for? Im a novice lifter
If it comes down to this dude, he’ll cancel all exercises. All movements can cause injury if not performed correctly. stop being a wuss and get to training
You’re channel should be much larger! Try reaching out to some YouTube stars man. More people deserve to hear your information. I mean this. Your information needs to be heard.
Listen to the advice given in this video!
I started lifting again after 8 or 9 years off, and as SOON as I started trying to lift heavy again, I just utterly demolished my shoulders. Cdn’t sleep for TWO weeks because of the deep ache. Now, sadly, if I do ANY upward and forward motion (military press, benching) I feel SO much stuff moving around in there. It sucks.
+AlphaDestiny. Can you link the video of you doing explosive side raises with 80lbs.. i wanna check it out and see how you execute the movement
Doing the urlachers I feel a tingly sensation going throughout my arm when I bring the weights down. Anyone else have this? What could it be? Can’t really find anything online about it
Hey Alex, why am I so much weaker on the OHP with a straight wrist as opposed to a bent wrist. If I try to OHP with a straight wrist I am about 20% weaker (srs)
My OHP is terrible, max is about 135 lbs mainly due to it aggravating my sciatica. Anyone do seated barbell press? Thinking of throwing it in!
opinions on light front and side raises for high reps 2/3x a week?
hey Alex, I’m running your novice program and my OHP is literally shit. I can hardly do more than 60 lbs for 8 reps. you say not to add anything to your novice program but I’ve hardly made any strength gains. in fact my bench went down since I started.
I have some difficulty with the standing dumbell press cuase i keep hitting the ceiling �� corona times be hard
If you happened to enjoy this video then we highly recommend you checking out the rest of our How To videos:
Fix Your Form Playlist: http://bit.ly/FixYourForm
Fix your lat-pulldown form: https://www.youtube.com/watch?v=von4DUh9soE
DB Bench press: https://www.youtube.com/watch?v=Soq7ElEu0MU
Deadlift: https://www.youtube.com/watch?v=cHJHvV2EPsY
Face pull: https://www.youtube.com/watch?v=7bLivsAhDFY
Lateral raise: https://www.youtube.com/watch?v=von4DUh9soE
Close grip bench: https://www.youtube.com/watch?v=i1uIv77eo6I
Seated row: https://www.youtube.com/watch?v=A77hAjcpN1s
watch the videos and check yourself because the way you perform it is not the shoulder press but you absolotly activating your triceps and front shoulders. It should be 90 and not too far back and not too front like you do. check other friends brothers
Hi everybody! Just a question about the feet position: is necessary to maintain the parallel position if the weight increase? Thanks in advance for the reply!
Damn homie from california told me sit down to do overhead shoulder press exercises with dumb bells lmao I stand ed the first 3 days I tried above head lmao You see subconsciously I knew the correct form standing but I never knew legs contributed to the workout lmao this guy was wrong that gave me the sit down part.
So Alex, if one wants to do band face pulls, what bands specifically would you recommend? There’s many different types with different tensions so I don’t know what would be suitable. Oh and should I even bother with side lateral raises anymore? I spent most of the year working with 20-25lbs doing sets of 10-15 for 3-4 sets at the end of my workouts but recently hopped on your fullbody intermediate/novice hybrid and just do cable face pulls now.
Fab channel
Im still quite new to lifting and i want to make sure im doing the exercises correctly
What’s your opinion on power cleans for athletes? Been doing them within my full body routine, after squatting, seems to be fine.
I Love Standing OHP. I hit a PR the other week 170 x 4 reps. I need to get to that 185 for 5 mark soon. Def agree… OHP is key to massive strong 3d delts
Thanks for dumbells only vids! I workout at home with minimal equipment, so these are great.
Does the weight of these matter? I only have 15 pound weights at home and I can literally do between 30 and 50 reps of each of these.
I do 35kg lateral raises but my elbow iss bent 90 degrees best for mass for side delts
By the end of August I plan on buying Alpha Diet
How affordable is it as a diet plan?For example how much would a week of bulking and cutting cost?
great video alex,but i disagree that you need to always go heavy on your side raises,OHP should be your base,but I got great results from feeder workouts for delts and high reps,time under tension is also a great factor to hypertrophy,I have a 100 kg overhead press so I think I know at least something.
I’m a number of years late to this, but I have recently been getting really sharp pains in the right side of my neck the next after doing this exercise. I’m going to try standing from now on, I’m sure being seated is my issue. I’ve followed your form videos for other movements and they have helped tremendously. Thanks for doing these videos.
Straight to the point.. subscribed.. I love doing the Larry Scott press and side raises.. can’t argue with his delts lol
Ohp, seated db press, band face pulls, HEAVY laterals=goat shoulder mass builders