I would say that people tend to overcomplicate their training I was checking social gym app the other day, which allows to see other people training regiments To my shock, most people do 3-4-5+ exercises for their front deltoid (and I'm not counting incline bench press, which also loads front delt) So, regular gym goer does: 1. OHP 2. Front raises 3. Cable single hand front raises 4. Barbell/plate front rises 5. ... This is wild I would say that regular OHP in combination with incline bench press is enough for most people. No need to overcomplicate this with 100500 exercises, wrist twists, etc. Arnold press has a lot of disadvantages: 1. you can't get as much weight as on regular press, which limits your progress 2. you should be more careful with technique and it's more likely to get an injury 3. you waste a lot of energy on this twist IMO, plain OHP + lateral raises + any rear delt exercise (reverse flies/Y raises/face pulls/...) are 3 exercises that would be enough for most people
I believe the OHP works part of the side delt which are nearer the front, and the upright row (with dumbbells for me) work the rear and side delts (near the rear). Deffo my go to for shoulders, feels complete.
of course a lot of people said that those fancy exercises were made just for media, but people tend to believe that "complex compound movement" is better than "simple plain exercise) this trend lives till those days you can see a lot of useless exercises from fitness influencers with titles such as "You started doing this and your biceps grow x2, your belly become flat and your penis become larger" and then they usually show some fantasy exercise with a wrist twist, which, as they claim, is a SECRET TIP to enhance your progress I don't get it, why people just can't do a regular shoulder press? It's easy to learn, safe enough when you know how to do it, it's easy for spotter to help you. People are just...
Behind the neck press is simply amazing when you are able to train it with light weight and high reps, it really fixes you up if you have got postural issues, and just feels amazing on the deltoids
In my current program I decided to put much more attention to my side delts. 2x a week behind the neck press standing and seated, and 3x a week isolation - powell raises, cable lateral raises and y raises. I expect my delts to grow a lot in a year!
Peter I know you close grip bench press because of mobility issues but if you do a lot of behind the neck OHP you should build enough mobility to bench wider and therefore get even more chest gains,just make sure you warm up and build up to it, people like enkiri elite fitness have been doing behind the neck ohp for a while now and their results are incredible
I love those 3 ! U need to tell to the clown world how the upright rows is an oild school awesome exercice as well ! I do it on the smith with a wide grip...it s a shd and traps killer ! Great content Peter !
I find the Scott press more effective than the Arnold press. Struggled with side delts for years til I started the Scott press, superset with a lat raise n they're on fire
There is also exercise called Scott Press. It's basically shoulder fly. I find it very usefull if you dont want a very dominated front delt but still want to hit it.
Didn't Lee Priest say that Arnold made up the Arnold Press as a joke to see if people would actually do them? I've heard some say that it really doesn't do anything else other than standard OHP?
Lee is right, the movement is a gimmick. The little twist in the movement doesn't cause much activation in the side or rear delts. May as well just do the standard shoulder press and incorporate a side lateral to target the side.
I started lifting in the 80's, and I used to religiously do behind-the-neck barbell presses. I stopped doing them because of shoulder problems. As Peter cautioned, be very careful with this movement. Personally, I would skip this, but if your anatomy truly allows you to do them without joint pain, maybe you can get away with doing them for years without issues.
@@PeterKhatcherianim rn 13 so can i do the behind the neck press? Im 13 and my standing overhead press pr is 57.5kg x 4 reps How much weight should i do on the behind neck press. One of my friends whos 16 does the behind neck press seated. Should i do it seated as well? Im 71kg and 5'9
BTN pressing is amazing. Will keep the shoulders healthy and maintain flexibility. Issue is if you are doing it without the flexibility plus heavy weights
These are great OS movements that I love and have made my own. Great to see young, current content creators espousing these time tested OS movements from the greatest era. Surge Nubret was mentioned. Him and Sergio Oliva are to me the truly all time greats. In the last 12 months I have noted a marked change in Peter's physique. Great symmetry and robust musculature notably in the upper- lateral chest/deltoid juncture and in the shoulders/traps. One of the few who talk the talk and actually have demonstrable physique to back it up showing continual improvements that are quite impressive. Peter I believe has stated that he weighs in a little over 200 lbs. But his arm/shoulder/delt development makes him easily appear to be about 235-240. And, unlike some of us, (speaking for myself here) isn't holding 16% of fat body weight percentage to actually be that size lol. Love this short and informative offering and am and have been an avid listener for some time, keep up that great content and old school wisdom!
The only times i use kettlebells is with one arm standing lateral raises : i find it dramatically increases the effectiveness of hitting my side delts.
What do you think of Monkey Rows (arm pit rows)? A substitute for upright rows using dumbbells to the side. But what do you think about their affect on side delts? I use them in place of lateral raises so I can hit the traps too since I don't do any other trap specific work.
i'm loving super high (like forehead) cable upright rows supersetted with bicep curls right now. def my favourite superset. i've been meaning to try arnold's ab board laterals too, just came across footage of him doing those a few weeks back. hmm... probably on this channel.
If you think most people’s front delts are overdeveloped from pressing, especially the high incline press you recommend which is a fantastic movement, why would you include the Arnold press in general? Why not just exclude a press movement, take that extra volume and add to a movement for either the side or rear delt
That is generally what I do and most of the volume is isolation/lateral raise work. If you are going to add in any additional pressing (which many people still do) I think Arnold press and behind the neck press (done safely) would be better options than adding in more standard font delt pressing
Peter why press behind the neck when you can comfortably press and load more weight in front of your body, similar side delt activation will be seen in both the variations, if u want more side delt work along with standard OHPs, doing some lateral raises will be a lot better 👍
Hi Pete, I’m doing your 3 day mass building plan. Day one has an overhead press with barbell. Should I do the Arnold press instead? Great video as always
The program is structured to get the most out of the full body days so standard overhead press is fine in the context of the program. The Arnold press is a great option if you need to rotate exercises out for time to time however
Via your recommendation, I like to do extra wide cable pulldown for the rear delts. If I continue to do these, do I really need to do it behind the neck press?
Yo man I was looking at your push workout video and i was wondering if you could please tell me if i’m doing this right because for my chest i do bench press, incline bench press, dips, and a isolation exercise. is this too much volume? i usually do 2-3 sets on every day exercise
why should you do Arnold press, when you can just simply do regular shoulder press with much more weight? Arnold press has a few disadvantages: 1. you can't get as much weight as on regular press, which limits your progress 2. you should be more careful with technique and it's more likely to get an injury 3. you waste a lot of energy on this twist I would say that it's useless exercise for 90% of regular gym goers in comparison with plain simple shoulder press For a lot of people, behind the back press is just dangerous. If you are regular gym rat who doesn't want to sacrifice his shoulder health for +0.001% of progress - just do a plain shoulder press + regular lateral raise + any exercise for rear deltoid. This is more than enough. Want to hit rear deltoid - do some reverse flyies, Y raises, or face pulls. 3 exercises is more than enough. No need to do 100 exercises per each muscle group.
Bro the lighting got you Godfather status
People avoid the OHP because their favorite fitness influencer said they're not optimal but they're very important for shoulder development
And for shoulder health as well.
@@agrlklarkemirenpanda660plus they are pretty easy to recover from
Nah people avoid it because there's better shoulder exercises if mass is the goal. No pro BBers are doing OHP for a reason.
I would say that people tend to overcomplicate their training
I was checking social gym app the other day, which allows to see other people training regiments
To my shock, most people do 3-4-5+ exercises for their front deltoid (and I'm not counting incline bench press, which also loads front delt)
So, regular gym goer does:
1. OHP
2. Front raises
3. Cable single hand front raises
4. Barbell/plate front rises
5. ...
This is wild
I would say that regular OHP in combination with incline bench press is enough for most people. No need to overcomplicate this with 100500 exercises, wrist twists, etc.
Arnold press has a lot of disadvantages:
1. you can't get as much weight as on regular press, which limits your progress
2. you should be more careful with technique and it's more likely to get an injury
3. you waste a lot of energy on this twist
IMO, plain OHP + lateral raises + any rear delt exercise (reverse flies/Y raises/face pulls/...) are 3 exercises that would be enough for most people
roids
OHP and upright rows, along with the usual rowing and pressing movements 🔥
Great movements for sure
I believe the OHP works part of the side delt which are nearer the front, and the upright row (with dumbbells for me) work the rear and side delts (near the rear).
Deffo my go to for shoulders, feels complete.
Lee Priest said that Arnold never did the Arnold press. He just made it up for pictures and videos.
Scott press video is available on youtube. That is a very good exercise.
of course
a lot of people said that those fancy exercises were made just for media, but people tend to believe that "complex compound movement" is better than "simple plain exercise)
this trend lives till those days
you can see a lot of useless exercises from fitness influencers with titles such as "You started doing this and your biceps grow x2, your belly become flat and your penis become larger"
and then they usually show some fantasy exercise with a wrist twist, which, as they claim, is a SECRET TIP to enhance your progress
I don't get it, why people just can't do a regular shoulder press? It's easy to learn, safe enough when you know how to do it, it's easy for spotter to help you.
People are just...
Even Arnold said he rarely did the Arnold press
Never got anything from the Arnold press
Behind the neck press is simply amazing when you are able to train it with light weight and high reps, it really fixes you up if you have got postural issues, and just feels amazing on the deltoids
Couldn’t agree more
Burns my entire shoulder all the way around.
The upper back feels amazing after a set of btn press
Fully agree, my favorite press the shoulders
Love the standing behind the neck press
It's just pure gold, I've done all 3 the last months and they made a huge change to my shoulders. Thanks Pete!
I'll try it
Pete, have you seen Lee Priest’s take on the Arnold Press?
If you haven’t, it’s really worth checking out.
In my current program I decided to put much more attention to my side delts. 2x a week behind the neck press standing and seated, and 3x a week isolation - powell raises, cable lateral raises and y raises. I expect my delts to grow a lot in a year!
How is the Arnold press part lateral raise?🤔🤔
As usual right on point. Every 6 weeks ago I will rotate Arnold press in great work
I definitely rotate it in my training as well💪🏻
Lying lateral raise is a game changer. The only exercise I can feel my deltas (tearing, failing).
I do that on an incline bench..
Peter I know you close grip bench press because of mobility issues but if you do a lot of behind the neck OHP you should build enough mobility to bench wider and therefore get even more chest gains,just make sure you warm up and build up to it, people like enkiri elite fitness have been doing behind the neck ohp for a while now and their results are incredible
The best fitness creator❤
Lying laterals are great. The stretch is for real.
Peter's shoulders are goals man!!!!! Death star delts
💉💉💉💉😊
@@al1gnedhes been training for 20 yeara if you think if you took sterouds and will look like him you are stupid
@@al1gnedlots of acne kinda gives it away
Is he natural ? Surely not right ?
@@shodaime93 lots of acne 😬
Great advice thank you, going to incorparate this now.
Cool. Old school lifts from the 80s and 90s. Classic lifts that a lot of people don’t do anymore.
Lifting 20+ years and never injured myself- I’ll skip the behind the neck or go light to see how it feels
Mike O hearn does it.
I love those 3 ! U need to tell to the clown world how the upright rows is an oild school awesome exercice as well ! I do it on the smith with a wide grip...it s a shd and traps killer ! Great content Peter !
Exactly. Its also great with dumbbell version too.
I find the Scott press more effective than the Arnold press. Struggled with side delts for years til I started the Scott press, superset with a lat raise n they're on fire
I saw great gains on behind neck press + upright rows. That's only thing I do for shoulders this last year
Have done the Arnold press, will give it a try. Thanks 👍💯💪
What a legend you are king, im NOT A, bodyb4uilder but Always follow u . I'm just a mountain 🚲
But Always listen to your advice keeps me strong 💪 😊
Best channel ever 💪🏻
There is also exercise called Scott Press. It's basically shoulder fly. I find it very usefull if you dont want a very dominated front delt but still want to hit it.
Didn't Lee Priest say that Arnold made up the Arnold Press as a joke to see if people would actually do them? I've heard some say that it really doesn't do anything else other than standard OHP?
Lee is right, the movement is a gimmick. The little twist in the movement doesn't cause much activation in the side or rear delts. May as well just do the standard shoulder press and incorporate a side lateral to target the side.
Yea he did say it.Its in a youtube video.
Great exercises Love from india❤
Top content!
💪🏻💪🏻
I started lifting in the 80's, and I used to religiously do behind-the-neck barbell presses. I stopped doing them because of shoulder problems. As Peter cautioned, be very careful with this movement. Personally, I would skip this, but if your anatomy truly allows you to do them without joint pain, maybe you can get away with doing them for years without issues.
Yes 💯. If they don’t feel good then simply don’t use it. If you decide to then definitely make sure to respect the movement 💪🏻
@@PeterKhatcherian wise words! Please listen to Peter--your joints will thank you.
@@PeterKhatcherianim rn 13 so can i do the behind the neck press?
Im 13 and my standing overhead press pr is 57.5kg x 4 reps
How much weight should i do on the behind neck press. One of my friends whos 16 does the behind neck press seated. Should i do it seated as well?
Im 71kg and 5'9
BTN pressing is amazing. Will keep the shoulders healthy and maintain flexibility. Issue is if you are doing it without the flexibility plus heavy weights
Solid advice
Great peter. Please also add wide grip up right rows either with barbell or with dumbbell version. It's an also delt killer move for wider shoulders.
Thought I'd been doing the Arnold Press wrong till I watched you. Thanks
Started doing the incline delt exercise recently it’s pretty solid 🔥
These are great OS movements that I love and have made my own. Great to see young, current content creators espousing these time tested OS movements from the greatest era. Surge Nubret was mentioned. Him and Sergio Oliva are to me the truly all time greats.
In the last 12 months I have noted a marked change in Peter's physique. Great symmetry and robust musculature notably in the upper- lateral chest/deltoid juncture and in the shoulders/traps.
One of the few who talk the talk and actually have demonstrable physique to back it up showing continual improvements that are quite impressive. Peter I believe has stated that he weighs in a little over 200 lbs. But his arm/shoulder/delt development makes him easily appear to be about 235-240. And, unlike some of us, (speaking for myself here) isn't holding 16% of fat body weight percentage to actually be that size lol. Love this short and informative offering and am and have been an avid listener for some time, keep up that great content and old school wisdom!
Love the Arnold press. Not a fan at all of the other 2. Are you a fan of simply standing upright and doing slow side lateral raises with dumbbells?
I always thought Arnold wanted you to kind of swing the dumbbells back so you stimulate your rear delt. He wanted it to hit all three heads.
The upright row belongs in this video!
Behind neck press ruins my life😢.. I had rotator cuff tear in both shoulder from last 8 years
That's the un natural position of the shoulder when we perform that movement, (have you ever lift anything with that position, no? Correct we can't
The only times i use kettlebells is with one arm standing lateral raises : i find it dramatically increases the effectiveness of hitting my side delts.
What do you think of Monkey Rows (arm pit rows)? A substitute for upright rows using dumbbells to the side. But what do you think about their affect on side delts? I use them in place of lateral raises so I can hit the traps too since I don't do any other trap specific work.
do you ever use the smith machine for the high incline press?
The slighty skewed way you perform the behind the neck presses : is that due to former shoulder issues , or are you unaware or unbothered with it ?
Ive seen a guy doing the lying lateral raise on a pecdeck, sitting 90degrees to the side… it looked like a great excercise but havent tried it yet
Interesting, i already do these movements except the Arnold press which ironically Arnold never really did himself
I'm definate about you would justify Batman charector so precisely in the movie (if you have a chance)
How much reps for each ?
❤for🇮🇳 the pro😊💪
i'm loving super high (like forehead) cable upright rows supersetted with bicep curls right now. def my favourite superset. i've been meaning to try arnold's ab board laterals too, just came across footage of him doing those a few weeks back. hmm... probably on this channel.
No high pulls? I like to superset side laterals with barbell high pulls to recruit from the Traps/rear delts and push the side delts past failure.
What if I stick to lateral raises on a inclined bench ?
Great movement for sure and one I would definitely focus on. The last variation on the end is a bit more rear delt specific if needed
you are just bringing out the real shit content thats required right now!....keep it up brother🫂..... very much thankful to you🙌
peter what about
Ohp
lateral raises
upright rows
barbell shrugs
How to do Squat without rack
Day on
Day off
What will be the best split?
I love Arnold press
The last exercise was made famous by knees over toes guy aswell
If you think most people’s front delts are overdeveloped from pressing, especially the high incline press you recommend which is a fantastic movement, why would you include the Arnold press in general? Why not just exclude a press movement, take that extra volume and add to a movement for either the side or rear delt
They train the side delts
That is generally what I do and most of the volume is isolation/lateral raise work. If you are going to add in any additional pressing (which many people still do) I think Arnold press and behind the neck press (done safely) would be better options than adding in more standard font delt pressing
Preciate it petey
Peter why press behind the neck when you can comfortably press and load more weight in front of your body, similar side delt activation will be seen in both the variations, if u want more side delt work along with standard OHPs, doing some lateral raises will be a lot better 👍
i miss the black and white videos. but great content.
Hi Pete, I’m doing your 3 day mass building plan. Day one has an overhead press with barbell. Should I do the Arnold press instead? Great video as always
The program is structured to get the most out of the full body days so standard overhead press is fine in the context of the program. The Arnold press is a great option if you need to rotate exercises out for time to time however
@@richardtucker6974 barbell OHP is King do not skip it or replace it with anything
@@KingAdjust cool, thanks
@@PeterKhatcherian great , thanks Pete
@@richardtucker6974 🔥😎👍
Via your recommendation, I like to do extra wide cable pulldown for the rear delts. If I continue to do these, do I really need to do it behind the neck press?
You never “need” to do behind the neck press (or any exercise) the super wide pull-down are great for rear delts 💪🏻
Yo man I was looking at your push workout video and i was wondering if you could please tell me if i’m doing this right because for my chest i do bench press, incline bench press, dips, and a isolation exercise. is this too much volume? i usually do 2-3 sets on every day exercise
😂 that's that I'm confused press
why should you do Arnold press, when you can just simply do regular shoulder press with much more weight?
Arnold press has a few disadvantages:
1. you can't get as much weight as on regular press, which limits your progress
2. you should be more careful with technique and it's more likely to get an injury
3. you waste a lot of energy on this twist
I would say that it's useless exercise for 90% of regular gym goers in comparison with plain simple shoulder press
For a lot of people, behind the back press is just dangerous. If you are regular gym rat who doesn't want to sacrifice his shoulder health for +0.001% of progress - just do a plain shoulder press + regular lateral raise + any exercise for rear deltoid. This is more than enough.
Want to hit rear deltoid - do some reverse flyies, Y raises, or face pulls.
3 exercises is more than enough. No need to do 100 exercises per each muscle group.
Those dumbells definitely don't look dumb.
Top 🇵🇹💪
Hey JEFFFFFFFFFF😂
The high risk of injury vs.the benefits of the behind the neck press is not worth to do it.
All of these are the worst exercise for me as i don't have much much movement on my rotator cuff
Are you natural brother just wondering as your massive but u look natural in a good way
I like this guys content but im pretty sure he isnt natural.. which is fine.. does anyone know for sure or has he spoke on it? Just want to know
Na 1 and 2 are not good for me at all
Love Pete but is he claiming natty?
He could be natty.
Arnold press sux
So an inefficient movement, a high risk low reward movement and a good exercise. Disappointing video
Disappointing comment
Arnold press is shit exercise
Love the Arnold press. Not a fan at all of the other 2. Are you a fan of simply standing upright and doing slow side lateral raises with dumbbells?