Is there anything better than being able to overhead press what most people are squatting? In my opinion the overhead press is the truest display of upper body strength however, we’ve all plateaued at some point in this exercise.
Stick around for today's coaching because I’m going to show you a quick exercise to help you build more control and force production so you can break through that plateau on your overhead press.
BUILD COMFORT AND CONTROL
Unfortunately, most of us don’t spend a lot of time with our arms over our head, am I right? But we need to start developing comfort and control in this position if we ever want to press some big boy weight overhead.
We’ll do this by attacking the shoulder joint on both sides, while in the overhead position. This will increase movement efficiency, which leads to more force production…which leads to more weight on the bar.
Watch the video above for step-by-step instruction.
HOW TO PROGRAM THIS
I always recommend doing this on your overhead pressing day. You can do it right before your warmup sets.
Start out with 1 round of 2x15 seconds of the pushing down and 1 set of 10 reps of the lift-offs. To progress, increase your duration to 20, 25, 30 and then a second round of the push downs.
For the lift-offs, increase your reps to 12, 15, and 20. Once you can perform 20 reps, add another set.
Keep working on these and your overhead press will reach legendary status!
SAFEGUARD YOUR SHOULDERS
And real quick…if you want to safeguard those shoulders from all this heavy weight you’re going to be lifting, check out my 3 must-have mobility moves in the link below. It includes a shoulder mobility exercise that will be a game changer for you, I promise. It’s completely free, so check it out.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified