The Complete Guide to the Overhead Press Ft. Brian Alsruhe
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- čas přidán 22. 09. 2019
- Brian Alsruhe ( @neversate ) teaches Mark & Nsima how to overhead press.
#overheadpress #strongman #shoulders
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I feel like Brian's channel is the best kept secret. He has the absolute best tips and tutorials for all the major exercises, and it has helped me out a lot.
Its no secret my friend
I feel like front loaded movements are the secret to engaging the glutes. like front squats with heavy kettlebells or sandbags, zercher squats, even the split squat deadlift with heavy kettlebells or sandbags, even the kneeling hip thrust to lunge up, shoulder loaded w/sandbags.
@@marcusmcevoy1797 BS I just found this channel today. I came from untamed strength.
Jaegerjaquez ?
It's an awesome channel for learning exercise variations... whenever I'm switching things up I go to his vids to get ideas
Flexing your butt is so key in pressing, literally gives you the stability to explode with the weight. Also squeezing the shit out of the bar allows you more power. Great video!
@Alex I would consider myself an advanced to elite presser... in my opinion I would definitely not do slow negatives and isometric holds with a barbell military. Military and push pressing is a power move. Once you start loosening up you are more prone to injury and pains just like the bench. If you bench and military explosively with solid form and tightness, you're at less risk for injury and tweaks. Use the machines and dumbells for light isometric stuff. Good luck.
would you flex your glutes the entire time ? do you let go at the top position ?
this, squeezing the shit out and exploding is my #1 cue
@@lejohnbrames flex your glutes the entire time start to finish
Who else finds the clanking of metal plates on the bar satisfying?
It's almost ASMR for me. I could sleep in a gym if other people were lifting. Kind of like Joe Pesci in My Cousin Vinnie sleeping in the jail. LOL
“Nothin’ sounds sweeter than a couple of 45s slappin’ together.” - CT Fletcher
Vlad Khomutov Always man.
I have bumper plates, they do sound nice when you load them onto the bar though.
I do...very soothing.
1:00min into the video and Smelly hits you with the "how muchya"
I need 10% of Brian's energy.
i'm not sure if your heart would withstand that. Start with 2% and follow linear progression 0.25% per workout.
@@tttyyy949 Definitely. Gotta apply that progressive overload. Haha
Very nice to see Brian with you guys, instant like
Gluteos
That tip on breathing on lockout is massive, always struggled to get out the 5th rep on my sets cos I tried to do it in one breath
Right? Biggest takeaway for me from the video!
For future reference, he talks about it at 9:40
Push press into a strict negative really helped my strict press... Just getting used to stabilizing that heavier weight on the way down was huge.
Yeah. Push press seems help my strict press for the lockout. Using heavy weight by getting help from the leg drive in the bottom part and about half way to lock out is all ur strength
Excellent explanation. Strength is never a weakness when you remember to flex your butt! Thanks Mark and Brian
The Z-press is great. It's really humbling the first time, when you realise how many other muscles you use even in the strict press.
It's called the Lieutnant Dan's Press
I love that in these videos you guys do the atmosphere is so relaxed. It doesn't seem scripted or anything, just people learning from each other and sharing it with the world. Also gotta love all the info you guys and brian put out for free.
I am so, SO happy you guys are working together. Love Brian, his content, and his total honesty. Please keep collaborating on videos!
I've been waiting for this video. Brian is a beast at overhead pressing so I'm looking forward to this!
Brian is my spirit animal.
Me and my baby wrists approve of this Video!
Hooray!!! Awesome video!
You and Brian should roll next time he comes out!
@ryan rogers idk Nsima looks pretty athletic himself but it really comes down to experience.. it would be more fun to see either of the two strangle Mark Bell lol
To be clear zero hate for Mark Bell... though it did take like 3 weeks to get my Elbow Sleeves... for Petes sake it was a fathers day gift
The "natty professor"
Looks soo natty.. yet more jacked than mark 😂
Great job having Brian on, glad to see him out there!
This is one of my favourite complete guide on overhead press. Brian isn’t only a great lifter but also an amazing teacher. Really appreciate him quite a lot. Thank you! 🙏
Brian is the man. Great content. Z presses are fantastic. I hit 205 for a triple and I don't think I ever got 225 x 1 but it helped me tremendously with 2 strongman comps that I had at the time. Ended up winning one overhead event in one and I tied for first in the other one. Great video guys.
Breathing at lockout... Such a good tip!! This video is so much better than others I've found online. Keep doing whatcha do!!
Got to be the best video I have seen on pressing, so detailed and great advice...many thanks!
Brian thanks for your generosity, this vid is GOLD 😘
Great tips! I am a novice to intermediate lifter, started real strength training at 50 (no lie!), and need all the pro tips I can get. Thanks!
So happy to see brian!
Awesome content. At 50 years of age, just back in the gym after being inconsistent for literally decades. Followed this advice today, OHP 132 pounds for sets and reps after following this.
Brian is the man. Awesome video.
failed my last set of 5 at 170lbs because I ran out of air and took a breath at the bottom. Never thought to breath at lockout. THANK YOU!!!!!!!
so useful, many thanks brian
Nsima and Brian are some of my favorite lifters! Awesome video. Though we all know that Mark and Nsima know how to OHP!
Wish i can a add a like to this video everytime i rewatch it. These tips that Brian gives have been really helpful 💪🤙
Awesome! Video! Great information especially the breathing which I personally needed information on and I just got it! Thanks!
Very good job Brian!
Brian is looking huge. Keep up the good work.
I subbed solely for having Brian as a guest in this video 👍🏻
This is awesome! Probably the best Overhead Press instructional video I've seen. I have always had problems with the standing press (over 10 years of lifting) and switched to seated dumbbells which has been great (and less injury-prone), but I have been dying to get back into standing. Thank you!
Thanks for this it will help me with my overhead press a lot.
Three things we’re in this video
1- good info
2- mutual respect
4- lots of humility
Brian is my hero
Key takeaways:
1- stack wrist
2- squeeze bar
3- squeeze gluteus
4- keep bar on mid foot and push slightly backwards instead of forwards
5- breath on top of the rep
Soo many great tips!
Brian is an awesome guy
Awesome advice!!! So packed with information 👍
I took the breathing and bracing techniques to the gym today and it upped my 5RM by 20 lb. F****** amazing. Where has Brian been all my life?
Doing my first strict press this was great! Thank you.
Brian is a great instructor. Been watching his videos a lot the last year.
So helpful!!!
Brian is the man..!!
Keeps it nice and simple. Far too many videos just over analyse the overhead press. Thanks for sharing.
The Z press? we always called them "Lieutenant Dan's"
I will never refer to them as anything else again. That is SO much better!
@@brianfox340 😂
The second he said flex his butt I was all ears. I just learned to do that the other week. It makes a world of difference.
Most people arent used to this. And the focus is obv on the butt, but with the Overhead press, you should FLEX EVERYTHING. Called hyperidiation. You are the strongest when everything you flex everything
Very well explained👍
Very helpful tips!
Ill implement these new approaches to my OHP next week!
Thanks for this guidance it's good for my workout,
Currently stuck on 190lbs 1RM and stuck on 160 for six. I'm confident this will push me past the plateau.
Thank you for this outstanding tutorial!
The video I needed! I'm sure I've been doing this wrong the whole time.
AWESOME VIDEO... THANKS FOR THE TIPS...
A helpful video with tips that I need. My goal is to increase my overhead press strength. I have a short basement gym and usually engage in seated press. The principles should still apply.
Brian looks even more jacked with the camera there using. I dont even know now how that's possible. Also who would want to see brian alsruhe on jre. Even mark bell and brian. Hell even brian shaw or larry wheels while I'm at it. Joe has a way of opening people up and it would such a informative podcast with a variety of topics to lifting down to where these guys get there inspiration and so on. Think it would be awesome.
Awesome video!!!!! Love Z-presses .... at 115lb I can max 90lb and then max 145lb on Overhead press!! Such a great teaching video, his cues are incredibly helpful:) Especially the breathing/bracing/butt tight and opening the window cues. This type of training has helped me place top 5 nationally in strongman as a Light Weight Women. Thanks Brian!
Oh hey! It's Alena. You n Brian seem like great people 😁
Man, 145Ib at 115 is no joke. Impressive!
That’s incredible pound for pound strength!
"Rebreathe on lockout" is such a good tip. Thank you Brian and Mark. I'm new to overhead press and shit's not easy.
Is that recommended only when wearing a belt?
@@NeuronActivation no, without belt as well. I'll be doing it every rep rather than every 3 reps; that's too long for me
@@bassemb Maybe because you're lifting too heavy.
The longer you can go with one breath is better. If you have to breath every rep you're either focused too much on breathing or you're pressing your 3 rep max.
It's not an easy movement, but it's definitely a beastly movement.
Great video 👌
This is my specialty and I stillgot good tips.
This is top tier content.
Thank you for the information...
Also note .Do the z-presses with higher rep ranges, compared to the heavier strict/push presses.
Good collaboration love Brian
Dang Mark.... ever since I found your channel not too long ago I am HOOKED! I love your good vibes and positive energy / words you share. Also I noticed the song playing around 1 minute in the background i recognized from Daily Driven Exotics. Anyway thanks for the great content, first time commenter and new subscriber here.... big fan of you and your brothers.
Man you’re a little late
Check 2-3 years ago
When he was a little fatter and silent mile was there
That was the golden age
@@kelevra4774 Brian is bringing the golden age back
But the Ed Coan, Quiet Michael era had some sagely advice
@@kelevra4774 Gives me PLENTY of good videos to keep watching then!!! Not a little late, just in time because now I get to watch all of those videos you are talking about for the first time... jeaalous? :b jk
These tips were awesome and worked for me. I have been struggling with this lift. Yesterday I followed these tips and was able to add 5 lbs to the bar easily and plan to add 5 more next time. Thank you!
great, thx!
Great info.
I like the part about breathing. Pulling air into your belly. So many lifters breathe into chest because ego won’t let them push their belly out. This breathing into belly is so crucial to core development which allows lifter to be more successful at exercise. This guy knows what he saying.
thank you
While doing OHP the tip of my nose was in the way. No blood, no broken bones, but lot of swearing. :D
Hey Brian , be carefull with your tips, I am a dentist…, and the kids need new shoes!
indy789 are you white?
@@clenjones5748 His teeth definitely are
Jeewantha Bandara hopefully he is too!
I like to use the rack pins in the rack or spotter arms when overhead pressing. I set it up just under my rack position so I dont need to take any steps. I simply walk up to the bar, lift an inch or two into my rack position and press from there. No Steps and less time wasted.
Bridal alsruhe is the man!!
Last week 165x3 was a struggle and I ended up needing legs. Took these cues and got a solid 165x4 with a full stop at the bottom and zero legs. Damn.
lmao...these guys are awesome! That lady ran out of the video. Oh no, not the camera!...lol
4:51 That was a nice lockout! 💪 That's such a beautiful thing to see for us overhead pressers! Clean and solid. Now just add more weight and repeat
9:25 🤘
21:59 🤕
Brian brings the OHP knowledge.
So mike bisping is teaching the OHP. Awesome!
The barbell overhead press I do them almost daily as the first exercise of any with weights, but I never get it the way I wanted to even after learning from this video. I usually cheat by not touching the chest by always lockout at the top, I also use dumbbells to press to help with better form.
My favorite lift, hands down. I’ll often finish the last set with Push Presses to crank a few extra reps, past failure
Edit: definitely about to add that Z-press...
loool just did a workout yesterday and was doing push presses to grind the last few reps...do you think it helps in progressing up the weight?
Definitely my favorite lift, I haven't been training it for very long.
Didnt know John Cenas real name was Brian Alshrue
I want one of those POWER shirts !!!!!!!!!!!!!!!!!!
Absolutely love Z press! For a bit of variety, try a z press with a trap bar. It is no joke brutal!
I personally think the OHP correlates, to strengthening the triceps, like a vertical close grip bench. So the tri,s get hit maximally without the chest...The delts obviously get used, but push press to take them out...So in theory tri s get overloaded and eventually stronger and that,s how I use it as a accessory to beef up my tri s for the bench.
I agree If someone has underdeveloped delts (the main reason you'd ohp) and triceps and has a bench plateau then it's a great lift to build
triceps are the key to almost any big push movement, everyone can benefit with a bit more of triceps strength !
I won't have seen such a long video if it was not for Brian.
Hmmm ... I might need to try some of these methods, even to simply spell my normal movement. I'm plateauing right now at a 225 push-press (185 strict), and I need to find ways to break that. That Z press is going to come in handy.
I agree with the breathing at the top, but I take short breaths with every rep. That allows for heavy sets of 12 before running out of air.
Wow watching this vid I realize I have been doing this exercise wrong... I arch my back a lot but keep the bar in front of me when my arms are extended up, also there is a lot of wobbling while raising the bar so I think one of my arms is stronger than the other.
Excellent tutorial. I've seen more of these videos on this channel going way back to for example when Brian Shaw was invited to talk about also the overhead press. I wonder, though, why was there no footage of Mark doing the Z press... Did I blink too long or is this secret footage that was too funny to include? I mean mark fell on his back and looked like a lady bird trying to get up with the barbell and some 25s on there? Is that what happened? :D
Also, there was a lot of butt talk in this video, so that must have been why Mark invited Brian over, Alsruhe that is. I forgot whether Brian Shaw talked about flexing your butt every other sentence. Hey, it's good advice. Every big lift starts with your butt. If your butt is not firing, nothing's gonna happen that is any good.
actually saw a guy do 3 sets of 5 reps with 225# ass on floor , he was Physcho but strong
Brian likes to get air then get a rep or 2... if i do this with above 185 my lights go out. So my method is get air unrack clich the Glutes(prison shower defense)one more breath in... if feel dizzy I re-rack... if i feel good I get a rep and then breathe at the top the rest of the time
Use the squat rack support on squat it slightly. That way you don't need to worry about unracking and reracking
I can't believe we could watch this for free.
UPDATE : Holy shizz, it really works. 5th rep gets tough but now I can do it.
6ft 122lbs, having hard time doing 50lbs 😹
eat bro!! haha
Sir, what about knee position? Do you recomended for locking the knee? I feel more stable when lock my knees
Should we engage our serratus by protracting our shoulder blades or retract our shoulder blades at the starting position of the overhead press.
markbell road to 275 or 300 on the press.