3 UNDERRATED Exercises to Blow Up Your Overhead Press (Don't Let ATHLEAN-X See #3!)

Рет қаралды 125,718

Күн бұрын

Here are 3 overhead press variations that will take your shoulders size and strength to the next level, and in the process help you blow past your overhead press plateau! Don't let Athlean-X (‪@athleanx‬) see the last exercise here or they might send my channel back to the IRON GRAVEYARD!
If you find the video helpful or informative please remember to like, comment, and subscribe!
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TIMESTAMPS
0:00 3 exercises to build the OHP!
0:56 Exercise 1
2:58 Exercise 2 (shout out to ‪@AlexLeonidas‬)
5:12 Exercise (Don't Tell Athlean-X!)
9:12 Please like and subscribe!
#athleanx #shoulderworkout #behindtheneckpress #overheadpress #ohp #militarypress #shoulderpress #shoulderpresses #strengthtraining #strengthandconditioning #strength #naturalmuscle #chestworkout #chestworkoutformass #chestday #upperbodyworkout #upperbodytraining #upperbody #upperbodyworkouts #tricepsworkout #shoulderworkout #enkirielitefitness

Пікірлер: 109

@raymondjurado9203 5 ай бұрын

Your enjoyment of training and sharing your experience is an instant sub from me.

@funniejooniejoun3913 5 ай бұрын

Man thanks to you I have been going hard on behind the neck presses for couple months and went from 135 x 7 to 155 x 10 and I wanna keep working on it and hit 185 for 8-10 reps as a goal; im excited to see how far my normal ohp is gonna be later on too!

@EnkiriElite 5 ай бұрын

155x10 btn is huge! I did 145x8 yesterday which is quite a ways off from you

@funniejooniejoun3913 5 ай бұрын

@@EnkiriElite Thx Man! You are a beast doing that much at that Leannes and bw! Im 6ft 270lbs and need to cut tons of weight im afraid my pressing strength gonna plummet lol

@leinekenugelvondoofenfocke1002 5 ай бұрын

This channel really is a must for overhead pressers. A leaner guy like you with longer arms has to know what tf he is doing to make that lift move at all. These variations you mentioned really do the most.

@EnkiriElite 5 ай бұрын

I'm glad someone is able to recognize this 😂

@jhagler9010 4 ай бұрын

Learning so much from this channel, thanks for all you do!

@Sirbartholomew 5 ай бұрын

hey Alec been following u for years, i appreciated that your still posting good content like this. I feel like the youtube format has gotten so much worse lately. It’s hard to search for good information, when u plug something into the search bar it gives u like 2 results then the rest is just stuff recommended by the algorithm. I think is causing good channels like urs to go unnoticed. One way i used to find all the best niche channels was by using my search bar but its hard to do that nowadays feels like I’m just stuck in the algorithm when i open up youtube nowadays. Anyways I appreciate the good information your spreading, my name is Alec too.

@NOAH576 5 ай бұрын

Love all these. Even now that I’m trying to regain all my gains from sickness, I can perform elbows pointing the sky deep dips without pain! Andersons I’ve never felt confident doing but anything that makes you intensify your core while performing already a compounds with a deep rom will force any leftover gains to come. Love coming by to this channel now and than and still learning/knowing the right tracks

@publicrestroom5075 5 ай бұрын

The intensity u have is nuts bro! I appreciate the grind

@EnkiriElite 5 ай бұрын

Thanks brotha 🤙

@aborigine777 2 ай бұрын

Great information for behind the neck press. Gonna start back doing them today. I prefer to do standing behind the neck press followed by standing dumbbell/ barbell press

@arenegadea2431 5 ай бұрын

Excited for the QA

@illustriousindividual1077 5 ай бұрын

I miss these types of videos keep them coming. I really want to try the A.D. press consistently in a block but it’s very hard to set it up in a crowded gym so I think I have to do this on the weekends lol.

@Audience_of_1 5 ай бұрын

Love the content man, keep it up. Hopefully getting a proper squat rack soon so looking forward to trying pin variations on the squat and ohp

@gempower8029 5 ай бұрын

Just did the off the pin today at the gym. Was able to load up a full plate for the first time mange to do 3 reps. Thanks for the video

@shawnpatten6515 5 ай бұрын

Another solid video Alec.

@Warren_Lifts 4 ай бұрын

Did some light (bar only) BTN pressing today and WOW, I feel like this is what my shoulders have been missing this whole time

@gerym341 5 ай бұрын

Great video, thank you!

@jovianurbina1311 5 ай бұрын

Behind the neck press is a great exercise. One of my top fav for over head strength

@steffanofumo 5 ай бұрын

Couldn’t agree more with the behind the neck press, i went to university for exercise science and it’s wild how the movement is treated, demonized like it’s the boogieman, meanwhile if used correctly it does exactly what Alac states, bulletproofs your shoulders from that deep range of motion.

@neevshriker9458 5 ай бұрын

Thanks bro great video❤

@leecraven7256 5 ай бұрын

Right on time man! Thanks

@EnkiriElite 5 ай бұрын

Enjoy!

@user-uu9oy5wp8l 5 ай бұрын

I find the Klokov Press to be extremely effective as a strict overhead press variation, especially for helping to build your triceps.

@freakied0550 5 ай бұрын

It was a staple in an OHP peaking program I ran on the way to 350lbs

@user-uu9oy5wp8l 5 ай бұрын

@@freakied0550 doubt that unless you were strongman bodyweight, but yes it’s excellent.

@EnkiriElite 5 ай бұрын

Dennis was 300+ at his peak i believe. He is a legitimate 550lbs bench presser as well!@@user-uu9oy5wp8l

@nomongosinthaworld 5 ай бұрын

He has multiple videos of him pressing that weight on his channel lmao

@imitatsiya 5 ай бұрын

@@EnkiriEliteyou're thinking of Denis Cyplenkov, the armwrestler. Dmitriy Klokov is an oly lifter

@nomongosinthaworld 5 ай бұрын

A combination of seated Klokov (pausing around the ears), seated non-supported OHP and some version of an AD press have resulted in non-stop progress for me

@EnthusiasticGoat 5 ай бұрын

The AD Press is so incredible I beg anyone who hasn’t tried it to please try it! my entire shoulders go on fire!! And if you have limited equipment it’s easy to do since you only need a bench and dumbbells to do the DB version!

@Hamza-ch5lw 5 ай бұрын

Awesome content as per, being a long time lurker, I knew what exercises you'd cite 😅

@EnkiriElite 5 ай бұрын

Nothing like being predictable 🙃

@Hamza-ch5lw 5 ай бұрын

@EnkiriElite I would have elected to say, consistent, but who am I to correct one of my fav youtube coaches !!

@MichaelShammasSSC Ай бұрын

BTN Press was such a game changer for me coming from the Starting Strength Press 2.0. I’m flexible enough that I can lay back a ton even with a “strict” press, so BTN press is the best way to remove that and focus on raw pressing. My shoulders felt a little crunchy as I got used to it, and eventually that went away. Now, they feel stronger than ever.

@JeromeONeill 4 ай бұрын

The behind the neck press is my favourite press after high incline presses. If you do german hangs, back bridges and shoulder dislocates your shoulders will be flexible enough to do behind the neck presses.

@michaelmagerl6701 5 ай бұрын

Great informative video. Can you discuss grip on pressing exercises? Specifically wrapping or not wrapping the thumbs. Why or why not. Variations?

@Horus-Lupercal 5 ай бұрын

I've been doing the seated OHP for a while, as my roof is too low, lol. Sick pump though.

@nelsonisthename329 5 ай бұрын

First I’m seeing, but I loved everything you had to say. 🎉

@MatteoFitness 5 ай бұрын

Z-Press off of pins is an S-tier excercise. Wish there was a way to do it with dumbbells.

@Adamsfamily1990 5 ай бұрын

I started doing the behind the neck ohp a weeks ago, because my shoulder mobility is not that great and it certainly helped, but I only do it with an empty bar at the end of an ohp session.

@penumbrium 5 ай бұрын

nice vid format. could do this for all sorts of big compounds. dips, pullups, deadlift ect ect

@EnkiriElite 5 ай бұрын

That's the plan!

@UnprofessionalAthlete 5 ай бұрын

Looking forward to that push press video

@EnkiriElite 5 ай бұрын

All in good time!

@user-dn4lg1dv5v 5 ай бұрын

The AD pess is a monster. It definitely blows the delts up. Behind the neck press is great if you have the mobility to do it. I also use the Bradford press. Really helps bulletproof the shoulders.

@Jspore-ip5rk 5 ай бұрын

The Ad press is ridiculously effective. It blew up my shoulders and bench press as a consequence.

@Jim-rs1hn 5 ай бұрын

yeah I got super addicted to overpress lol, its like my bench press. My strength isn't too to strong but im happy i got 135 pounds, I will go for 155 pounds and over hopefully this year.

@Atg.po1 5 ай бұрын

My favorite shoulder exercise is the snatch grip Upright row

@Sirbartholomew 5 ай бұрын

My favourite shoulder variation for a big ohp is one arm dumbbell strict press. It’s fatigue to stimulus ratio is top tier. The total stress on your core is cut in half but the localized stress on your shoulder is the same. Much like the BTN press u can also isolate the delts a lot more as well since u dont need to extend ur thoracic spine to get ur head out of the way. Since its unilateral as well u can let ur shoulders path individually in the way that feels most natural. Easier to progressively overload as well since u can use 2 hands to load it into the top position so unlike bilateral dumbbell presses u can very easily do low rep sets. It’s also been a go to for training clients due to How easy it is to pick up.

@Phlegg 5 ай бұрын

I like the new intro!

@Xavier-ww9zy 5 ай бұрын

I like the push press for creating a strong base of stability for my strict OHP. It's a great overload movement

@09thespecialone 5 ай бұрын

What base? Push pressing is lower body dominant in reality. Power comes from the legs and redirected explosively by the hips. The last portion of a well executed push press is a press out. The hardest part of the strict press is to push that barbell off your clavicles at deadstop. By push pressing, you are avoiding training that portion of the lift.

@Xavier-ww9zy 5 ай бұрын

@@09thespecialone that's why it's important to use a slow eccentric. I called it an overloading movement because I use the eccentric likethe eccentric of a strict OHP, not soft knees. I recommend you try it out. I've had good results for a bit over a year with it, and I'm sure you'd like the results too

@moonmerchant7148 5 ай бұрын

BTN press for the win, thanks for preaching the good word Coach!

@VTFFTW 5 ай бұрын

I am doing BTN press rn, super light weight, but I'm more using it to fix up my range of motion rn

@NATO198 5 ай бұрын

Hey Alec, I’ve got a question for ya. So I’m sorta doing a reset on my OHP as I hit a wall. I’ve done some reflection on my technique and I think I’ve realized a flaw and that is my core brace feels weak af when I OHP. It feels as though my abs go rather slack even once the weight gets relatively heavy and the stress seems to run down my back. Not particularly in a painful sense but it’s definitely an insecure feeling. Am I missing something as for how to properly brace and hold an upright posture for OHP or could it be something else? Ever dealt with or heard of this issue before? Thanks.

@GraysonAugustine 5 ай бұрын

Behind the neck press and bradford press got me from 225 to 275 OHP

@realisticthinking3490 5 ай бұрын

Would you recommend this strategy for someone who's been overhead pressing for around 6 months? I can't lift heavy on ohp as of now.

@EnkiriElite 5 ай бұрын

Can't lift heavy because of pain? Or can't lift heavy because you haven't built the strength? The strategy I present in these variation videos is a rotating one. If you use conjugate you could use all the variations in a condensed time period, but with other training strategies you would pick 1-2 variations, hit them hard across multiple rep ranges for a couple months, then switch to new variations and rinse, wash, repeat.

@vihakurjategija 5 ай бұрын

Handstand push-ups. Added 25 lbs without pressing.

@dontreadmychannelpicture5345 5 ай бұрын

How do you evaluate the handstand push-up for OHP transference?

@robert50173 5 ай бұрын

Does BTNP put enough emphasis on the side delt to negate the need for LRs?

@stevet5785 5 ай бұрын

out of curiosity whats your best 1 RM on the strict press ?

@publicrestroom5075 2 ай бұрын

BTN is so good for shoulders

@chrisbarney1609 5 ай бұрын

3 thoughts -- the pin press is the truth for building strength out of the bottom. The AD press should probably be paired with standing ohp so there's still scapular in your program. The BTN press will give you an insane stretch and pump, especially if you cock your wrists and let the bar sink down as far as your elbows allow

@casperthegst 5 ай бұрын

What is your preferred frequency for upper body lifts?

@landerhendrickx3522 5 ай бұрын

Low/bottom Pin OHP😍

@EnkiriElite 5 ай бұрын

💯

@lorenzocoy-galindo4419 5 ай бұрын

Lol bet that behind the neck Z press felt absolutely horrendous 🤣😭

@silatguy 5 ай бұрын

Behind neck press has given me rhe best shoulder development of anything i have tried

@EnkiriElite 5 ай бұрын

Tough to beat it!

@silatguy 5 ай бұрын

@@EnkiriElite I love em..hopefully 250 soon 😅

@EnkiriElite 5 ай бұрын

@@silatguythat's big!

@aavila1206 5 ай бұрын

Dimitri Klokov the great himself used BTN press to rehab his shoulders no?

@jamesTWisco 2 ай бұрын

I would add chains with a long lead so weight picks up about 4 inches up from the chest. Do this for volume after your raw max work and you will find progress again. The slingshot for OHP again helps with speed from the bottom and it also locks your form so it is a nice accessory - especially when you miss a Rep Goal. Shake it off. Drink some honey and put on the slingshot and go at it again.

@user-uu9oy5wp8l 5 ай бұрын

Seated dumbbell press is a true shoulder killer.

@anandhua.b4589 5 ай бұрын

that is just as dumb as saying that about the btn press

@user-uu9oy5wp8l 5 ай бұрын

@@anandhua.b4589 Not really. Seated lifts don’t build your lower traps and other stabilizers, and when you do it with your elbows all the way out, that’s when you hear of guys having shoulder problems. Same kind of people who always half rep too. The bottom is painful.

@Isaiah_McIntosh 5 ай бұрын

Sigh why couldnt you have done this 5 months ago. Got into powerlifting seriously and have hung up seriously pushing my strict press for the forseeable future. Got to 195 @200lbs and 190 at 195lbs bodyweight around 7-8 months of training and was really into spamming it. Never quite managed the bodyweight press though i think i could probably do it and more with a few weeks of proper work. Just doubt coach will let me completely go off the rails 😅.

@denoffitness3379 5 ай бұрын

❤

@ElijahZaporteza 3 ай бұрын

Comment for engagement Been stuck at 160 for the past few months, hoping this changes my life

@EnkiriElite 3 ай бұрын

good luck brotha! keep me posted on your progress.

@joaqu7002 5 ай бұрын

BTN press is great. I am barely any weaker on it compared to normal OHP and I feel no issues in my shoulders. When I tried klokov for the first time, I felt some cracking in my shoulders and elbows, but by my third set it was fine again. Even better than before

@leethambeatt 5 ай бұрын

jeff cavaliere, “why the gym is killing your gains”!

@makibenedicto1237 5 ай бұрын

Friendly comment!

@EnkiriElite 5 ай бұрын

Thank you sir!

@nicoskal85 5 ай бұрын

Friendly comment 😅

@EnkiriElite 5 ай бұрын

Thanks!

@freakied0550 5 ай бұрын

Jeff Cavaliere punching air right now (and that's killing his gains)

@LiberatedMind1 3 ай бұрын

😆

@SureshKuanr-zb4ko 2 ай бұрын

Pooooooo@@LiberatedMind1

@davidrioux611 3 ай бұрын

Behind the neck press is part of training for Olympic Lifting 👍👍

@WiecznieNieNasycony 5 ай бұрын

O.H.P=Yes)mmm

@brianlamptey4823 5 ай бұрын

I think the overhead press is better than all of those for that purpose.

@EnkiriElite 5 ай бұрын

The entire point of the video is VARIATIONS to use when progress becomes stagnant on the main lift. Didn't think that part needed to be spelled out

@brianlamptey4823 5 ай бұрын

@@EnkiriElite I'm joking lol. Didn't even watch the video before putting the comment down.

@StephenKasdorf Ай бұрын

I really like your videos, and I just subscribed. That being said, I feel like you those AD press examples where you throw your elbows back halfway through the movement is pretty terrible form and a bad example. That's just asking for shoulder issues.

@EnkiriElite Ай бұрын