4 UNDERRATED Tips To DESTROY Your Overhead Press Plateau! (MUST SEE)

Рет қаралды 70,681

Күн бұрын

#EnkiriEliteFitness #OverheadPress
TIMESTAMPS
0:00 Intro
2:06 Tip #1
5:11 Tip #2
7:35 Tip #3
9:43 Tip #4
11:39 Conclusion
This video in article format on my website!
www.enkirielitefitness.com/ar...
The surest way to tell if a natural lifter knows what they're talking about is to look at their overhead press! Some people are natural born benchers, others are natural born deadlifters and squatters, and these people can often get away with subpar training practices and still lift impressive numbers on these exercises in spite of it. But no natural lifter has an impressive overhead press unless they have put in the time, put in the work, and learned a thing or two important along the way. So next time you see a guy throwing some impressive weight overhead you should go pick his brain because chances are you're looking at a knowledgeable dude.
In the meantime though, I'm going to do my best to help YOU become that knowledgeable dude with an impressive OHP yourself. So in today's video we will cover 4 tips to help you MAXIMIZE your overhead press and break through that next inevitable plateau.
I hope you enjoy the video and I hope you're able to take something useful away from this video to help you maximize your overhead press and build your own pair of strong and healthy cannonball shoulders. Don't forget to like and subscribe!
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Пікірлер: 348

@AlexLeonidas 3 жыл бұрын

Some crazy good tips here!! Take notes everyone 💯

@devanshbharti2437 3 жыл бұрын

Congrats for your 225 PR bro

@ardexis3627 3 жыл бұрын

You are legendary bro and underrated as well

@EnkiriElite 3 жыл бұрын

Thanks, Alex! And congrats again on the big OHP!

@neversate 3 жыл бұрын

Coath must be happy alex

@jonstevens6273 3 жыл бұрын

simp

@kennethg9277 3 жыл бұрын

Jesus, you've strict pressed 90kg while weighing under 75kg? That's crazy pressing power Enkiri.

@EnkiriElite 3 жыл бұрын

Shit, Alphadestiny just posted a legit 102kg strict press yesterday! Not sure of his current bw, but that's a very impressive lift.

@VACatholic 3 жыл бұрын

@@EnkiriElite what do you think of chases press?

@EnkiriElite 3 жыл бұрын

@@VACatholic was it the 405? It's pretty insane and he's crazy strong!

@VACatholic 3 жыл бұрын

@@EnkiriElite yeah I think that was it. But not strict like yours. His programming agrees with yours. I think he presses 4x/week, agrees its hugely technique dependent, but actually really recommends singles. Interesting to see your takes are so similar.

@bankkozma732 3 жыл бұрын

@@EnkiriElite ~165 lbs is AlphaDestiny's current weight. I think his current goal is 405 bench under 170 lbs bw.

@TrollPductions 3 жыл бұрын

Love the OHP. Holding heavy weight over your head just screams power.

@willwillisproductions159 3 жыл бұрын

i got 135lbs for 4x4 strict yesterday. felt pretty cool, I suck at OHP.

@EnkiriElite 3 жыл бұрын

takes time man! It's a long game lift. Just gotta be smart and consistent!

@ardexis3627 3 жыл бұрын

135 4x4 ain't bad you got 165 easy

@leifpeterson4850 3 жыл бұрын

@@ardexis3627 maybe. I’ve done 135 5x5 and Im at a max of 155lbs, failed 160 and 165

@adrianpena2748 2 жыл бұрын

nice man! 135 strict press means youre in it for the long haul and serious. congrats

@sussybaka4276 Жыл бұрын

Not bad man, my 5RM ohp is 135

@adriandragomir106 3 жыл бұрын

I’ve definitely been implementing #3 for several weeks now. I was already doing paused reps for bench for my upcoming meet, so I figured why the hell not for OHP as well, and it’s amazing how much your overall pressing power can improve with just this addition

@DCJayhawk57 3 жыл бұрын

I will second those talking about Alsruhe's tips from his videos. Honestly, I feel like a big factor in my OHP going up was breathing and bracing. There's a lot more instability in the OHP inherently compared to other compound movements, so learning how to brace and stabilize the scapula will allow you to demonstrate your power more effectively. Technique and bar path are very important as well, so some moderate to high rep technique focused work is a must. I'm currently at a plateau and have backed off the OHP due to some minor nagging shoulder issue, but look forward to applying your tips with what I already know to try and get it moving up again.

@bankkozma732 3 жыл бұрын

Really thankful for the video! 🔥

@VitorPugliese 3 жыл бұрын

Cool tips! Will train the OHP today, can't wait

@petertaylor1979 3 жыл бұрын

Thanks Alec, was looking for some ideas to tweak my workout route and you upload the solution. Extra OHP it is. 👍

@James-we9ro 3 жыл бұрын

This was really helpful! Gonna try and apply this to kettlebell OHP. Getting deep into the Strongfirst stuff atm.

@Gnarly1212 Жыл бұрын

I love overhead press. I finally got my max strict press to be over 225lbs. I think I got here by using a mix of (very high) frequency, variations, and modulating intensity. I invested in a strongman log and an axle bar and I feel these tools also really helped spike my press strength. Great Video!

@lukeandresen9856 3 жыл бұрын

Awesome tips Alec! 🙏🏼 my OHP was always my best lift comparatively (until I started taking my Squats & Deads seriously). I used to only do calisthenics and high volume handstand pressing was 3-6 times a week. Great content brother!

@EnkiriElite 3 жыл бұрын

Thanks man!

@FacePullTiToX 3 жыл бұрын

Great tips. As always. Keep it up

@devanshbharti2437 3 жыл бұрын

Bro Brian Alsruhe is a strongman and he has got some real good tips for the ohp. Definitely check that out. By the way the trap bar press is awesome.

@StrengthHacksCoaching 3 жыл бұрын

His tips really helped me with my form

@usmilitary280 3 жыл бұрын

Would holding dumbells in a neutral grip create for the same effect as the trap bar? Also yes I've seen him talk about the ohp definitely another great channel!

@devanshbharti2437 3 жыл бұрын

@@usmilitary280 stabilization effect will not be the same

@usmilitary280 3 жыл бұрын

@@devanshbharti2437 ah but wouldn't ot be harder harder balance the dumbells therefore results into greater adaptation?

@devanshbharti2437 3 жыл бұрын

@@usmilitary280 well you are right. It will be a different adaptation. However better or not it depends on the lifter and his requirements. I personally find the trap bar harder to stabalize

@matthewmcnabb8752 3 жыл бұрын

I used to be a Greg doucette, Alan roberts (before he lost his sanity), pure bullfit, and shredded sports science fan before i found your channel off the Geoffrey drama. I'm living the content so far and I still watch James for the actual science not the application of the science which is where your channel comes in

@marcwittkowski5146 2 жыл бұрын

Alan really has lost it, hasn't he? And is pure bullfit still an AX shill?

@matthewmcnabb8752 2 жыл бұрын

@@marcwittkowski5146 purebullfit doesn't post anymore

@kozmo7 2 жыл бұрын

What was the drama? I didn’t follow those guys

@trainmoveimprove Жыл бұрын

Great tips. I definitely agree on the 9-12 rep range work, this has been really helpful for me. I'll have to experiment with varying the grips and hand positions!

@davidrioux611 Жыл бұрын

Great video! Great information!

@travisramirez6616 3 жыл бұрын

Really needed this thanks

@GitarenEnBananen 3 жыл бұрын

Great info! Definately the hardest lift to progress on, for me at least. Been stuck on sets of 3 of 60kg for quite some time now :) Will definately try to add in more variation.

@orionxs2213 3 жыл бұрын

Thanks for the advice! OHP is my favorite lift.

@lastofadyingbreed2304 2 жыл бұрын

Great advice. I've been training OHP for a very short period of time, only a few months and I've progressed rather quickly, however with that being said, I'm stuck on 160LBS for 6, 180LBS for 2 and 190LBS for 1.

@baibhavghosh8641 3 жыл бұрын

Great video Alec,was waiting for this a long time.

@EnkiriElite 3 жыл бұрын

I hope you find it helpful man!

@baibhavghosh8641 3 жыл бұрын

@@EnkiriElite For sure Alec,you're the man!!

@samayanalvi9614 3 жыл бұрын

I just did handstand push ups, elevated pike push ups both on parallettes for a deep range of motion three times a weak for 2 years and still had a 1 rep max on overhead press for 80kg with only a month training in overhead press. A bigger muscle will always have more strength potential and my shoulders got big from handstand and pike push ups plus the weighted dips also helped.

@wugy07 3 жыл бұрын

Great advice!

@nicolasklug2311 3 жыл бұрын

Alec leaving you some love cuz I luv you !

@EnkiriElite 3 жыл бұрын

Thanks bro!

@edwardo2436 3 жыл бұрын

Nice to see your subs climbing 👍👍👍👍

@user-ty8sd4ji3j 3 жыл бұрын

Not hitting any plateaus currently but when I will I'll be trying those tips... I'd love to see I "how to" video on the strict OHP regarding efficient and good form. Have a good one!

@EnkiriElite 3 жыл бұрын

Glad you enjoyed it. Best of luck with your training!

@blastcrater 2 жыл бұрын

Fantastic tips

@JoeyCentral 3 жыл бұрын

Awesome tips and advice. The timing of this video is also on point! 🤣

@EnkiriElite 3 жыл бұрын

These tips are basically a conglomeration of the way we've been training your OHP for the most part. Minus the variety aspect. I might torture you with some sets of 15 in the future when we need to break out the big guns though.

@JoeyCentral 3 жыл бұрын

@@EnkiriElite awesome! I look forward to having you kill me with 15 rep sets in the future! 😂

@cre8ivelife554 2 жыл бұрын

Strengthening my tricep longhead helped mine, heavy overhead tri extensions. It doesn't always have to fire hard but when it does it gets it the rest of the way up.

@0hopscotch0 4 ай бұрын

Thanks for the video

@kapononamaste5141 3 жыл бұрын

Great video and gonna try this workout scheme!!! Do you have a video for improving Cleans?

@fainwhite1307 3 жыл бұрын

Not sure if you’ve done this (or if this is the time/place to put this) but it’d interesting to hear your thoughts on the back squat vs the front squat, and just your analysis on it. You’ve probably made videos that could be culminated to equal that video, but I think a lot of people would enjoy seeing a side-by-side comparison of the two

@VanillaCoke 3 жыл бұрын

Thanks for the video! Could you please do a video of what you think about training your neck (and maybe how training traps affect that), and how to train neck if you think it’s a good idea. I got a scrawny a$$ neck

@davidphung7914 3 жыл бұрын

I find doing weighted pull ups before overhead pressing seems to help prime my lats for stability in the ohp as well as helping to make the weight feel lighter.

@johnlangert6255 2 жыл бұрын

I superset OHP with weighted pull ups. I feel like supersetting pulling and pushing resets the muscles for each other, plus you get more rest in between each movement. For example, let's say you want to do 5 sets each of OHP and Pull ups and plan to rest 2 minutes in between each set. If you superset them then your total training time is still the same but you are actually getting twice as much rest between each OHP set

@sussybaka4276 Жыл бұрын

Noted

@sussybaka4276 Жыл бұрын

Do I do the weighted pullups to failure?

@davidphung7914 Жыл бұрын

@@sussybaka4276 No, I would do 3-4 sets of 3-8 reps. The lighter the weight for pull ups the more reps, the heavier the weight the less reps. For instance, I currently work up to 3x3 at 135lb extra weight if I am also focusing on increasing pull up strength or 3x6-8 at 90lb if I am focusing on hypertrophy for pull ups. If you just want to use the pull ups as a primer, I would stick to lighter weights at 3-4 sets of 6-8 reps.

@kozman2712 2 жыл бұрын

Awesome video man.

@EnkiriElite 2 жыл бұрын

Thanks bro!

@travisramirez6616 3 жыл бұрын

Would love to see that technique video too

@sangheiliwarrior86 2 жыл бұрын

Great video.

@drschwandi3687 3 жыл бұрын

One of my favorite lifts. What do you think of a "sitting on the floor"-variations to take the legs completely out of the equation?

@EnkiriElite 3 жыл бұрын

The Z press makes variation. Secondary variation. I would stick to moderate and/or high reps.

@jaghall47 2 жыл бұрын

The z press has been ESSENTIAL in increasing my overhead press! 100% recommend. Started my program busting out 10's and tapered down to 6's at the end.

@VACatholic 3 жыл бұрын

Can you do one of these for squat? My squat is gaaaaaaaaaaarbage.

@EnkiriElite 3 жыл бұрын

I got you bro. Just give me some time.

@nickt3169 2 жыл бұрын

This video was very imPRESSive.

@Henry-yi4rg 5 ай бұрын

Very good 👍

@kh89182 3 жыл бұрын

Love the idea of a trap bar variation!

@EnkiriElite 3 жыл бұрын

I've been finding it quite useful!

@marcochavezjr9180 3 жыл бұрын

Damn I really needed this I've been stuck doing overhead 155 pounds for almost 3 weeks.

@EnkiriElite 3 жыл бұрын

Best of luck!

@marcochavezjr9180 3 жыл бұрын

@@EnkiriElite Thanks man

@functionalaestheticse.c.8953 2 жыл бұрын

Good tips. Thank you.

@EnkiriElite 2 жыл бұрын

thanks man!

@functionalaestheticse.c.8953 2 жыл бұрын

@@EnkiriElite You bet. Love your training style and solid advice. Keep it coming.

@eli9478 3 жыл бұрын

I'm doing overhead press today and this video came at a great time! Thanks for the great info!

@EnkiriElite 3 жыл бұрын

I hope it helps ya man!

@eli9478 3 жыл бұрын

Thank you! Your content is underrated!

@jackhammer4514 2 жыл бұрын

If you want to "git gud" on the OHP replace the bench with OHP as your main pressing exercise for some training cycles. Its mindblowing gains

@petrushaasbroek8433 Жыл бұрын

Alec, thank you for the informative video. I would like to know, how do you prevent shoulder impingement and preserve shoulder health with heavy OHP work?

@leinekenugelvondoofenfocke1002 3 жыл бұрын

Finally! I was just fixing to start shooting off toes. I actually fought through my last sticking point by adding a classic press with a pause at my sticking point. I also bought some fractional plates so I could see a number go up every week, and subdue my tendency for overreaching. I got a little progress from that, now I actually programmed a day where I do dips followed by a pin press from the sticking point. I had a 2 pound increase for 3 weeks last month from this. Work interferred with it right at the end so Im not sure if it's drying out, or if I still have a little more I can get from it. I guess I should add some higher reps. This isn't the first time Ive heard that, but Ive been in Rippetoes camp for a while because they do actually contest the "strict" press in strength lifts. Their Idea is that it's so technical sets above 5 can lead to poor technique when you get under 5 due to "a different relationship between the lifter/barbell system". Thanks for doing the video bro

@EnkiriElite 3 жыл бұрын

You also need to bear in mind that Rip is referring to the double layback, Olympic style press. That is a different animal altogether and that is as much of a skill lift as it is a strength lift. The classic Strict overhead press that I am referring to in this video does not have those same bottlenecks that rip is talking about. Glad you enjoyed it man!

@zmojofoot76 3 жыл бұрын

My best ohp which I never thought I could do was 155 and I was surprised just to get to 135.

@denoffitness3379 4 ай бұрын

❤that means I know a thing or two about training. 90 kg ohp is my PR😊

@MidnightSky1821 3 жыл бұрын

I have a 5 foot bar with 105lbs on it I pressed for 4 reps as strict as I could. Last one was with leg drive. My goal is 135lbs. Not the strongest guy in the world but I am working on my strength now.

@GodmyX 3 жыл бұрын

Thanks!

@fitnesswithsaswatsahoo2116 3 жыл бұрын

I'm gonna start doing push presses to improve my core strength for OHP, wish me luck.

@Flatpickmastery 2 жыл бұрын

That’s the first time I seen a trap bar over head ha that fought me off guard 😂😂

@No-way-way Жыл бұрын

Commenting before watching: I'm currently doing OHP three times a week, seated barbell (heavy, 4-8 reps) and standing barbell heavy and moderate. Goal is to reach a 80kg strict press:)

@philter105 3 жыл бұрын

I see that trap bar prep for round 2 with Seedman, don't think I missed it 😉 haha

@regularjack2 3 жыл бұрын

Overhead extensions are also underrated for raising the ohp

@kugelblitz2943 3 жыл бұрын

Handstand pushups, especially deficit have a great carryover if you incorporate them in training. I was able to bust through plateus using them.

@EnkiriElite 3 жыл бұрын

Deficit is the way to go!

@koleary1798 3 жыл бұрын

I find that weighted dips really help my OHP. They've never really done much for my bench for whatever reason but they're great for the press.

@jaghall47 3 жыл бұрын

Cause dips are much more of a triceps and shoulder movement than the bench. At least for me

@aavila1206 2 жыл бұрын

Vertical pressing power has a lot more crossover with each other than vertical to horizontal

@snpidek3261 3 жыл бұрын

What other pressing movements do you think helps to increase overhead press aside from just doing more overhead work? For example weighted dip, flat bench, incline bench for more volume. Also how important do you think tricep isolation, upper back work is to increase strength for the press? Like you said it important to up the frequency but do you think that having different secondary pressing movements and varying them, aside from overhead work to be more well rounded, reduce chance of repetitive strain injury from hammering the same movement very frequently, and just for workout to not become stale? I guess upping the frequency is good for short time to increase strength but is it the best thing for long term progress and just staying in one piece? Would love to hear your thoughts. Love your content!

@savagenoob2832 3 жыл бұрын

Great video Alec! Do you think dips are a good accessory to improve your OHP, or would you just recommend more volume from pressing?

@EnkiriElite 3 жыл бұрын

Dips are great in their own right. They will increase Triceps strength which will help with OHP.

@luisbauer78 3 жыл бұрын

gonna focus on push-ups and dips in the summer (outside training and stuff), then autumn-winter: OHP+bulk

@jaylenduncombe9349 3 жыл бұрын

I'm still waiting for the day he hit 50k sub

@htowndevil6564 3 жыл бұрын

I’ve been stuck between 250 - 260 on Strict Press. I’ve hit 260 a couple of times but failed a lot of times. I can hit 250 constantly. I’ll use some of these tips. It surprises me more and more how the strict press and deadlift correlate to each other like bouncing reps. I knew this about DL but never considered it overhead each rep is different after the first rep. Always learning something new.

@husker16 3 жыл бұрын

What do you weigh?

@htowndevil6564 3 жыл бұрын

@@husker16 260

@TheUcHiHaMaD 3 жыл бұрын

Alec could you do a video on lifting while training bjj/mma/muay thai?

@cicada8790 3 жыл бұрын

what are your thoughts on behind the head pressing as a variation? this vid was real helpful btw.

@EnkiriElite 3 жыл бұрын

If you have the shoulder mobility to execute them properly then they can be a useful assistance movement. Stick with light-ish weight and moderate to high reps.

@cjparkeffaking4551 3 жыл бұрын

Ok, I just started ohp again after probably 15 to 20 years of not doing them consistently. I did a 145 for a 5x5. Still had some in the tank. But you don't need OHP to build good shoulders. You can do bench press without a big arch. I have a lot of people tell me how big my shoulders are and they call me forklift at work because of all the things they've seen me throw around that most people can't even lift. And thats with a measly 145 lbs 5x5 OHP. I only have a regular barbell though. So all of those variations I can't do. :(

@hannibalwantsahuggrande3433 3 жыл бұрын

Man i really want a trap bar now...so many options.

@karwoski91 3 жыл бұрын

I failed many times 200lb just at the lockout, currently I'm doing partial just to target my sticking point and once a week full range, I should try higher reps since I use five and less mostly.

@jahnelss 6 ай бұрын

The ohp with just plates is hella crazy Doing it

@deven9565 3 жыл бұрын

#3 was the main one for me, you don't know how much the stretch reflex is helping you out from rep 2 to the final rep. It's way easier to judge progression with consistent, paused reps

@Copeman9999 3 жыл бұрын

When I was focusing on OHP as a noob, I did cluster sets one workout - 2x(5x1) - and 5x8-10 on another. After my first powerlifting meet in November, I might do a bit of OHP specialisation again. Is repeating this a solid plan?

@dallysinghson5569 Ай бұрын

Nice delt development but I'd keep the form strict though (where you resemble doing incline-press), I hurt my back that way and now I stick to strict form and have no issues anymore. OHP easily best delt exercise, my fav.

@Oh6Torch 3 жыл бұрын

I’m 52 years old now. I’m at 100 lbs (50/50) dumbbells 10x4. Next day I feel like I tore my shoulder joints and collar bones. Takes me about 3-4 days to recover. Mad respect for you guys pulling those numbers. Sucks getting old people.

@rinkuhero 2 жыл бұрын

if you are feeling pain, try going lighter, your shoulders will grow just as well at 40/40 dumbbells at 15x5, if not better

@5FT6MAN Жыл бұрын

you should get that checked up sir

@WideRecievr 3 жыл бұрын

Don’t be so hard on yourself, I think you’re the best overhead presser in the world. Honestly though your push press is probably one of your impressive lifts in my opinion. You got any tips on breathing at the start? When I’m doing heavy singles, I feel much stronger when I take a breath and brace before I unrack, but then I’ve run into instances where that had put me near blackout on near-maximal attempts where there is any sort of grind. I know the time saved by starting on pins would help avoid that.

@EnkiriElite 3 жыл бұрын

Yeah, I would not recommend most people unrack and hold that same air unless you are able to unrack, set, and press very quickly. Likenyou said,.you are on a countdown clock at that point and there are some lifts you may have to let go because of it.

@JorgeReyes-bo7uc 3 жыл бұрын

I should apply the tip #2 haha

@goaheadskinit 7 ай бұрын

Any tips though when you have some shoulder pinching pain?

@miguellorenzosingian1562 2 жыл бұрын

What do you think of the Starting Strength/Rippetoe style press 2.0 (the OHP with the hip movement)? On the one hand it’s not a push press because you don’t drive with the legs, but some say it isn’t a strict press either because it’s not pure shoulders and arms anymore. Does it have a place outside strengthlifting competitions and do you think I could my press 2.0 PRs as OHP PRs?

@Dark89Avenger 3 жыл бұрын

I just max out on the push press and lie to eveyone who cares(absolutely no one) that it was strict :d :d srsly tho, those tips are awesome. I love this kind of content

@JAMIE_ATKINS 3 жыл бұрын

Love...........left it in the comments

@ensnaredbyflesh1030 3 жыл бұрын

Currently on a 6 week bulking phase and re-building my OHP. Let's gooo.

@chrisweaver6351 3 жыл бұрын

Good luck man! smash it!

@IgnatiusCheese 3 жыл бұрын

Daniel A cinnamon rolls are your friend

@leronthomas8055 3 жыл бұрын

Some love

@ashraffaridharis5570 3 жыл бұрын

Serious question, can you teach us how to properly do lu raises and how to properly programme them? If you do this I will forgive you for not maxing out on the good morning

@EnkiriElite 3 жыл бұрын

Lol I'm planning to..just want to work it a bit longer myself

@brandedlawyer2048 3 жыл бұрын

For the algori......LOVE! 💓

@EnkiriElite 3 жыл бұрын

Thank you, sir!

@brandedlawyer2048 3 жыл бұрын

@@EnkiriElite It's all love! 💗

@Dmoriarty1993 5 ай бұрын

I've been struggling to press 100kg for quite a while. Clearly I need to adjust my training.

@LumberFatJack 9 ай бұрын

I've been weight lifting for 4 months now and can strict press 245lb .. I set my initial goal to 300lb I'm a moving kinda ok . I hit the gym every 4 to 5 days usually when I do overhead press I go to failure on all my sets ... I went light last week did 135x17 155x13 185x8 225x2... I've been seeing good progress though 😅

@Conspera 3 жыл бұрын

Tried the trap bar overhead press today. Do you do it from J-hooks in a rack? The trap bar at my gym doesn't have long enough handles to secure plates in the rack. Or do you have to power clean it up to do it?

@IgnatiusCheese 3 жыл бұрын

I just hit 180 press strict form, I've been lifting for 8 months and pressing 2-4 times per week

@sahildahima7816 3 жыл бұрын

Not for the algorithm. For the love.🙌

@mattwilliams1479 3 жыл бұрын

Alec looking like he's bringing a plane in to land with the lu raise.....

@bacawaka2813 Жыл бұрын

Just hit 185 x 5 today. I still have a long way to go for the 225 OHP.

@Chogath7 9 ай бұрын

Gooddamn my dream is 225 ohp perfect form, my best I have is 3x10 135, however when i tried to max out i only got 155. I feel like i should be able to do a higher 1rm. Can i ask what kinda of workout routine you use for ohp?

@bacawaka2813 8 ай бұрын

@Chogath7 I kind of stopped doing OHP recently because I am shooting for a larger bench press. At 335 lbs currently. What I did is trying to get the plus 1s in different rep ranges. 135 for 10 you should try to get 11 until you get it then try for 12 and so on. And do the higher rep stuff the same way, try to get your 95 up to 30 or so reps. Also try to Then try and do low rep work with a little less intensity but good form. I've always fell into the belief that you should train as intense as possible with good form and with safety in mind. Higher rep stuff it is fine to go to technical failure with good form, but the low rep stuff keep your body safe.

@RomanKondrachov 3 жыл бұрын

From personal experience. I haven't touched any max weights on strict overhead press (and on the jerk from front rack position) for something like a year. During that year, I've only done 2 strongman exercises per week (1 day = log press, 2nd day = axle press). I've also done some handstand push up variations here and there on off days (nothing serious, just for some extra volume/frequency). Once I tried a barbell, i broke all of the PRs, also with relative ease. Pressing strongman implements is just so much harder than a regular barbell, it's crazy.

@samuelsagarnadiez581 3 жыл бұрын

What foot stance do you think is the best? I'm guessing It depends on the lifter's anatomy, but I've seen people advocate for both narrow and wide stance...

@EnkiriElite 3 жыл бұрын

Narrow stance is less stable, this is the so called "military press." A wider stance will typically be more stable. I would recommend hip width at a minimum, potentially as wide as shoulder width if it's more comfortable.

@mickeychan2223 3 жыл бұрын

Hey i see you doing lu raises here, do you think it is a good exercise or just a gimmick one?

@Keranu 7 ай бұрын

ENKIRI AUTISTIC FITNESS power!

@MV-ch3mm 3 жыл бұрын

My best was 78k at 72kgs or something. Shit is HARD to progress much after that, gonna take some tips from this.

@EnkiriElite 3 жыл бұрын

Best of luck man!

@mattjackson2799 3 жыл бұрын

Hey Alec I have this issue that I suck on high reps ohp.Any idea why that is?And by sucking I mean I fatigue really fast on high reps on ohp.For example i can do heavy 5s no problem and can replicate same reps on the following sets but if I do challenging 10 rep set I will get less reps on later sets even with long breaks.Dont have this issue with low rep sets.I also feel like I die off out of nowhere on higher rep sets.For example most reps are easy and than I suddenly fail another rep or it becomes really hard out of nowhere.

@dragojlo0278 3 жыл бұрын

For me the number one thing was breathing only when the bar was at lockout... same as no one would breathe on bench while pausing on the chest, way harder to get air in while under load

@ashraffaridharis5570 3 жыл бұрын

I do this to progressively overload my lungs with blood :)

@dragojlo0278 3 жыл бұрын

@@ashraffaridharis5570 or my head with less and less oxygen if you hold ur breath for more reps

@ashraffaridharis5570 3 жыл бұрын

@@dragojlo0278 This man knows how to fap RIGHT