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How To Get A Stronger Overhead Press (FIX THIS)

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Rating: 4.0; Vote: 1

Want to learn how to overhead press more weight? Well, the harsh truth is that many individuals just arent ready to overhead press to begin with. More specifically, they lack the sufficient range of motion and mobility in key areas that then makes it considerably harder for them to press weight overhead. Which is why it may seem like you cant achieve a stronger overhead press regardless of what you do. So, in this video Ill cover 2 such restrictions that are the most common culprits (thoracic spine mobility and lat mobility, and how to test if youre actually restricted in these areas. Fix these overhead mobility issues, and youll finally be able to increase your overhead press. The first thing thats limiting your strength with the overhead press is your thoracic spine mobility. An inability to extend at the mid-back has been shown to limit shoulder strength during overhead movements. Also, a tight mid-back often comes with tight lats. Which is why many of you watching will likely feel quite a bit of resistance even when you just press your arms overhead with no weight, and is again why many of you will tend to arch at the lower back whenever you attempt to press overhead. That said, there are two simple tests (occiput-to-Wall test and its progression) thatll determine if theres sufficient mobility in your mid-back and your lats for overhead pressing. Lack mid-back mobility and/or lat mobility? Its time to focus on these various restrictions. And you can do that with a simple 3 step routine. Step 1 of this routine involves mobilizing the problem areas, which are your mid-back and lats. So, all were going to do is take a foam roller or a sock stuffed with a couple tennis balls, and start foam rolling these areas. For your mid-back, place your hands behind your head to open up your shoulder blades, and just slowly roll out just that mid to upper back region for about 30 seconds or so. Then, move onto the lats by laying onto your side and rolling out your lats from your armpit all the way down to your lower back again for about 30 seconds per side. Next, to continue building a stronger overhead press, its time to move onto active stretching. To do so, theres 2 active stretches well use. First, well focus on the lats with an active lat stretch. Next, were going to seated wall slides, a move thatll not only further actively stretch our lats but will also teach us how to use our increased thoracic mobility in an overhead pressing motion similar to the overhead press. Next is the final piece of the puzzle. After improving your overhead mobility with the previous two steps, its important to now transfer and engrain that into your overhead pressing so that your brain understands how to use that increased range of motion under load, which will help achieve our goal of actually boosting your performance in that movement. What Id suggest though is at first, lighten the weight and take time off barbell overhead pressing altogether as this requires the greatest mobility demands. Instead, youll want to overtime progress through the following exercises: the kneeling single arm kettlebell/dumbbell overhead press, the standing single arm dumbbell press, the standing two arm dumbbell press, then the standing barbell overhead press. So, heres the action plan thatll help you increase your overhead press: Step 1: Mobilize Foam roll mid-back: 30-60 seconds Foam roll lats: 30-60 seconds each side Step 2: Active Stretching Active lat stretch: 5-10 reaches per side with 1s holds at end position Seated wall slides: 10-15 reps Step 3: Skill Progression 1: Kneeling Single Arm Kettlebell or Dumbbell Press Progression 2: Standing Single Arm Kettle Bell or Dumbbell Press Progression 3: Standing 2-Arm Dumbbell Press Progression 4 (goal): Standing Barbell Press For each progression, perform 3 sets of 8-12 reps and increase load as appropriate overtime Trust me, I know that corrective exercises arent fun. But if you want to stop spinning your wheels in the gym and actually break through the plateau youre stuck in, then you need to address these things as itll pay off with more gains and less injury in the long run. And for a step by step program that shows you exactly how to incorporate important corrective exercises like these into a weekly training routine so that you can build lean muscle and break through plateaus in the most effective way possible, then take the analysis quiz below to discover which approach is best for your body
Date: 2022-01-03

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Comments and reviews: 9

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Jing
Hey Jeremy! I was just noticing that in your videos there is a lot of echo. Personally this isnt that big of a deal to me, but for newcomers it can be pretty annoying. I recommend investing in a condenser microphone! Or you can do your voice overs in a less open space. Another question, where is the gym your at? Is it your own gym?
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vinay
Instead of Active stretches, wouldn't static stretching be more beneficial for someone with inhibited muscles, as static stretches help lengthen tight muscles?
Do correct me if I am wrong.
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Angelo
I hated this exercise when i was a beginner. But i was struggling to bench 2 plates after years of training, i gave OHP a shot. Not only my bench improved. But 2 plates is already my OHP.
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The
Agreed. The OHP is the most stubborn exercise there is, at least to me.
Took me forever to get a solid OHP. I should add my shoulders are pretty banged up too.
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Christine
Thank you brother, tried this and finally felt doms in my upper back the day after: ) didn't know how to activate my upper back before this
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Empty
Hey Jeremy! Do you ever need music for your videos? Would love to collaborate with you We are a rock band from Texas. Would be amazing!
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My
Man, I have so many limitations that I'd need to just stop lifting and start stretching everything for 6 months then come back to lifting.
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jaya
Is it ok to do such exercises at 15! My son also had bad posture. he is doing serious weights at home! I feel worried!
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