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The overhead press is one of the classic upper body strength and power exercises you can do. The problem is, if you’re not doing them correctly, you’re leaving a lot of untapped strength and power behind. To increase your overhead press and learn how to press more weight you’ve got to start with an understanding of the kinetic chain.
The military press exercise or barbell press is a shoulder exercise that helps you to build bigger delts and a strong core. The power for the exercise originates from the ground however. Too often, people attempt to press overhead without paying attention to the rest of the kinetic chain. If you allow your legs and core to get loose or lose their tension, you are providing a great opportunity for energy leaks along the transfer of power.
In this video, I show you how to get a stronger overhead press to build bigger shoulders by fixing your energy leaks. Before doing this pressing exercise you have to be sure that you tighten your quads and glute muscles as tight as you can. This acts to conserve the transfer of power from the feet through the core, to the upper body much more efficiently.
Make sure to continue squeezing the glutes as hard as you can, as well as the quads, to keep the power from leaking out and making the overhead press much more difficult than it has to be. From here, press the barbell overhead focusing on keeping the trunk rigid by engaging your abs and core muscles.
This overhead pressing tip is great because it works literally on your first try. Not only that, but you can apply this tip to other exercises as well, so you can increase your bench press weight and learn how to bench press more with the same principles.
If you want a complete program that incorporates more of these advanced training tips so you can start training like a professional athlete, be sure to head to to get the complete ATHLEAN-X Training System.
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35 comments
Right now my barbell military press is 145 lbs, 5×5
Uping the weight by 5lbs each week
Jeff press what I squat 🙁
A 10 minute advertisement to see a video of a 3 minute movement seems excessive.
You should've included grip width, hand positions on the bar, etc.
Great stuff as always Jeff. Thank you x
But Juicy Brucey done busted my cheeks wide open. NOW WHAT???
what's the name of the thing where he puts the barbell? I don't know how to search it.
Thanks Jeff it actually helped a lot!
Jeff I know this is an old video, but people say you kinda have to shrug on top?
Instantly added two reps, and I was having a plateau since 1 month
Jeff got whipped with that band ..
How long should you squeeze for
Keep the elbows in front of the bar!!
Jeff can you make a video of the offical check list but for overhead press
serious inquiry
resting the bar with wrists parallel to the floor is straining
should you have your forearms and hands locked similar to a bench press ?
Watching this during 3 minute rest during my heavy set
THE NUMBER ONE REALISTIC BODY RESULTS FROM TRAINING !!!!!
This is very helpful the advice I needed really works!
Contracting my glutes and tightening my quads to plug energy leak and the explanation about the kinetic chain really helps with all my exercises honestly. From standing OHP to lat pulldown to bench press to everything ever
Will try it today and will let you guys know!
Why is his form so different?
Jeff is pressing 45s and I can hardly press 25s.
he really no-sold it when he almost hit himself in the face with the handle of that band
Yewwq
Jeffy is usually spot on, I’m a huge fan, this time though, sorry – no go bro. (Omar’s OHP vids are way better.). Ya, must close the energy leaks, tighten glutes and quads, no doubt. BUT then look at the hyper extension of his lumbar on this lift! Ouch! ..that’s gonna hurt later, ‘specially if he starts coming close to BW 1.0. Plus for whatever zany reason he uses a false grip (thumb not closed), called a “suicide grip” in bench press. Jeff, read Rip’s OHP chapter in Starting Strength and re-do this one.
wtf with the form? wrist bent much?
Still relevant, thanks Jeff 👊🏽
How is he struggling with 1 plate?
While this is one of Jeff's older videos. I was having trouble with my press as a super hard gainer and I just tried this on my last rep and boy I felt I could double my press weight.
This instantly works! Thanks Jeff!
this not how you press. The press at the top of the movement is wrong, the bar should be in line with spine, not out in front as you have. this is basic stuff .
Simple changes and more weight. Your approach is awesome!
I do 3 sets of 10 reps each with 30KG. is that good ?
Squeeze cheeks plug the leaks
Am I the only one thinking the path of the bar should be a little more backwards in his sets and less "straight up"?