Do This EVERY Time You Overhead Press (MORE STRENGTH!)

If you perform the overhead press for your shoulders and are looking to build more strength on the exercise, then you are going to want to watch this video. The key to any movement done for strength is to make sure your bar path is efficient. While inefficiency may serve you well when you are attempting to simply build muscle, it will derail your ability to get stronger as quickly as possible.

Here, I break down the inefficient movement of the bar during the overhead press and what you can do to make sure you get it right every single time.

First, it is important to point out that most of the time the inability of the lifter to press the bar straight up overhead comes from a lack of proper shoulder mobility and flexibility. The result of this is that that bar is often times pressed out in front of the body rather than up over the head and shoulders. This actually creates more tension in the front delts, which as I said, could be ok if you wanted strictly to create more hypertrophy of those shoulder muscles.

That said, the OHP is often done as a barbell strength exercise and therefore the pressing of the bar out front is not serving your best interests.

So, if your shoulders are not cooperating with you and it is their immobility that is causing you problems when you perform the lift, there is something you can do every single time you overhead press that will help to instantly get your shoulders better prepared to perform the lift.

Grab a 25, 35 or 45 pound plate and hold it at the 4 o’clock and 8 o’clock positions. Be sure to let your thumbs ride up the back side of the plate for additional support. Now, press it overhead and attempt to reach it backwards at the top (almost as if you were trying to hand it to someone behind you). With each rep, feel as if you reach higher with straighter elbows and are able to get the plate behind you even a little bit more.

The reason why this works so well is due to three things.

First, this is a loaded mobility drill for the shoulders. Often times, people will spend their time focusing on mobility drills that don’t incorporate a load into them. What happens is, even if you feel loose after doing them, when you go back and put your body under some weights the carryover from the drill is minimized. This is due to the fact that the muscles are firing differently under load than they are without.

Second, this combines both requirements of a proper overhead press in one movement. Shoulder external rotation and thoracic extension. One without the other will never produce an arm that is capable of moving straight up overhead due to bony blocks that become involved due to the simple anatomy of the shoulder.

Third, this primes the stabilizing muscles of the press in ways that help reinforce the proper mechanics of the shoulder joint during the press. In other words, with one of the main roles of the rotator cuff muscles to centralize the head of the humerus within the glenohumeral joint during overhead pressing, the act of externally rotating the shoulders as a result of grabbing a plate rather than a bar (with an overhand grip) and holding it low enough to encourage even more rotation, allows these muscles to realize the need for them to get involved.

Perform 3-5 repetitions of this in a slow and deliberate manner. Attempt to get back a little further each and every time you press the plate overhead.

Of note, it is important to make sure that you always press overhead from within something called the scapular plane. This is an angle of about 30-40 degrees forward from the plane of the scapula. This ensures that the arm travels up and down with the least impediment to its movement within the joint. Even when the arm appears as if it is finishing behind the head, it is not. In fact, it’s the body moving around the bar rather than the bar and shoulders moving around the body that you are seeing. The arm never leaves the scapular plane if this is executed properly.

As always, it is important to put the science back in strength when it is strength gains that you are after. If you want a program that does this while helping you to build a ripped athletic body, be sure to head to via the link below and use the program selector to find the plan that best matches your specific goals.

For more videos on how to build bigger shoulders and the best way to increase your strength on the overhead press, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije 2 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Olando Fuller

    Olando FullerPrije 2 mjeseci

    How do you fix shurms node? Pain not just in my lower back, but sometimes the pelvic muscles, down to my thighs and legs. I dont want surgery nor injections. O want to be able to do cardio again like box jumps, running etc without pain. I'm just gaining weight in my stomach because I no longer been doing cardio.

  3. Th3 0mfg0rz

    Th3 0mfg0rzPrije 2 mjeseci

    Hey someone is trying to lake fun of you: hrcharts.info6-1XdwLDQRk?feature=share i think what this guy is doing is bullcrap.

  4. AGx5 Ag

    AGx5 AgPrije 2 mjeseci

    Ho God Africa deserve to WIN

  5. FitnessFan

    FitnessFanPrije 2 mjeseci

    When will you continue the band training series?

  6. Was 7

    Was 7Prije 2 mjeseci

    Hey Jeff. I'm from South Africa..not that it matters but you're all the way in the US giving us great content and I've been watching your videos for years now. It's helped me improve my workouts and techniques and I'm so grateful for that. But I have an issue when performing (tricep) dips and wish you could cover that in a video one day. The little bump on the inside of my elbow pains and it feels as if a tendon keeps popping over that bone with each rep that I do. This is only happening on my left arm. The right elbow is perfectly fine. It also happens to this left elbow when doing push ups.

  7. Xylarthen

    XylarthenPrije 38 minuta

    Just me, or are those the biggest looking 10 and 25 lb. plates ever?

  8. Jesse Segedy

    Jesse SegedyPrije 3 sati

    I remember turning to see what I looked like in the mirror while I was pressing, to check my form, and I hurt my neck. Lol Don't ever do that

  9. Shahar Karp

    Shahar KarpPrije 12 sati

    Thanks for the education and helping in preventing an injury

  10. Harold Stanberry

    Harold StanberryPrije 23 sati

    I learned from Jeff how important it is to have mobility when doing behind the neck military press, everyday when I stretch I lay on my back and hold arms up over my head and move them all around my my full shoulders are very flexible, also you have to make sure your chest does not get to tight or that will contribute to less mobility.

  11. Utkarsh Gupta

    Utkarsh GuptaPrije 4 dana

    Metaphorically Jesse is just another skeleton for Jeff😂 ...jk

  12. Mr Hoplite

    Mr HoplitePrije 14 dana

    Even sitting at my desk and imitating the plate press overhead I was able to raise up my arms higher. Great tips, cheers!

  13. Benjamin Hawkhurst

    Benjamin HawkhurstPrije 14 dana

    Crap I’m in the wrong form. But I broke my humorous and my left arm doesn’t go back right. I have to use lower weight and something… I need the physical therapist Jeff.

  14. Beni Blanco

    Beni BlancoPrije 19 dana

    4:54 Don't look at me Little Puppet

  15. XpBatmanqX

    XpBatmanqXPrije 22 dana

    When i press with dumbbells i tuck my elbows in and press from there since it's safer for my shoulder. Am i doing something wrong?

  16. James Woodall

    James WoodallPrije 23 dana

    Ok you see my post from a month ago. What a difference!! Of course it's not magic bust I can now do "some" work. Mentally it has been a big deal. And it does take 3 or4 sets of light weight to get ready. Luckily my gym has bumper weights that are larger in diameter. So I can do it just like Jeff.

  17. Jose M

    Jose MPrije 25 dana

    Can this drill be done with dumbbells or would it not be as effective?

  18. Balsam Fir

    Balsam FirPrije 27 dana

    Good drill to fix bad posture

  19. MGWAY

    MGWAYPrije 29 dana

    Wish I knew this about 15 years ago

  20. Peter Robertson

    Peter RobertsonPrije 29 dana

    Excellent 👍🏻👍🏻

  21. Brandon Melendrez

    Brandon MelendrezPrije 29 dana

    If only my wife looked at me how Jesse looks at Jeff at 1:47

  22. TheGuyNate

    TheGuyNatePrije 29 dana

    Wait, where’s your masks 😷

  23. Mr T

    Mr TPrije mjesec

    Just done your perfect ppl workouts.. feel awesome...

  24. jimmjamme

    jimmjammePrije mjesec

    I have no problem moving my arms all the way up in the position Jessie couldn't. Do I just have an abnormality?

  25. jocko john

    jocko johnPrije mjesec

    The worst thing that can happen is when you do this for the first time, and as you start the lift the whole gym suddenly becomes quiet, because they all want to watch you try to balance the bar at the top of the lift, and waiting for a possible viral video of the action.......

  26. Wigadama

    WigadamaPrije mjesec

    *_The person who is reading this comment, I wish you great success, health, love, and happiness!😍😍_*

  27. Len J

    Len JPrije mjesec

    Jesse has trained with Jeff for years now why has he not made any gains? 🤔

  28. Jay F

    Jay FPrije mjesec

    I just do that naturally anyway... wtf I'm outta here

  29. Luke Tovey

    Luke ToveyPrije mjesec

    Would doing this with bad form (per Jesse’s first example) cause or exacerbate a shoulder impingement? I was using this exercise but I’ve had to stop all upper bod stuff while I rehab a minor impingement problem in my right shoulder before it becomes a bigger problem, I am wondering whether doing this badly (I thought I had good form but maybe I didn’t!?) may have made that worse? 40+ and an ex swimmer also

  30. Nixon Madrazo

    Nixon MadrazoPrije mjesec

    wow!!! great! tnx a lot!

  31. Bugdenl

    BugdenlPrije mjesec

    Yeah this guy is good. seen a few of his vids now. Approve.

  32. fred 24

    fred 24Prije mjesec

    You are the gym lord

  33. Kenneth Jansen Casas Magtabog

    Kenneth Jansen Casas MagtabogPrije mjesec

    Now i understand more about OHP thaaanks!

  34. Pete F

    Pete FPrije mjesec

    Using dumbbells instead of the barbell helps me get the right bar path

  35. Academic English Teeth

    Academic English TeethPrije mjesec

    Definitely a great combo now - they get the seriousness and the jokey side just right.

  36. Adi A

    Adi APrije mjesec

    Jessi's gains are really impressive, learning from the master.

  37. Deaf Denim Dude

    Deaf Denim DudePrije mjesec

    Thank you! That was helpful. I did it wrong all the time.

  38. Nate Diaz Couldn't Beat a Rattata

    Nate Diaz Couldn't Beat a RattataPrije mjesec

    It's nice that I always know all this stuff before he makes videos, I just like watching videos

  39. Richie Lavey

    Richie LaveyPrije mjesec

    How do you feel about the Arnold press?

  40. Shadowarez

    ShadowarezPrije mjesec

    How can we do this is we have mild winged scapula issue would this actually help bring it back as mine is not fully aligned on the back.

  41. Nosdi

    NosdiPrije mjesec

    Why is that green 10lb weight bigger than my 45lb weight?

  42. coolfaty

    coolfatyPrije mjesec

    how can you improve shoulder mobility and flexibility if your gym is closed and you don't have access to any plates, any exercises to do at home?

  43. John Leitaker

    John LeitakerPrije mjesec

    man I thought my shoulder was messed up from years of construction work, I have been trying to flexibility in shoulder for months, this helps a lot. thanx.

  44. Samantha Trowbridge

    Samantha TrowbridgePrije mjesec

    what can you use if you don't have bigger plates yet? I only have 10lb, 8lb and5 lb plates want they aren't wide like that

  45. Hogo69

    Hogo69Prije mjesec

    Oh damn didn't realize how much these strengthened my overhead press. I've been doing overhead farmers walks with either a bar, stone or plate for like a year.

  46. Marty Mr.

    Marty Mr.Prije 2 mjeseci aboit the shoulder press starting behind the neck and up? I see ALLOT of guys doing that.

  47. Shaun Guffey

    Shaun GuffeyPrije 2 mjeseci

    My trainers are Jeff Cavaliere and Ryan Humiston, because I want my joints to thank me and my muscles to hate me.

  48. 3A3Y R3Y3S

    3A3Y R3Y3SPrije 2 mjeseci

    Stop don’t do this he is doing it wrong

  49. All-stars 40

    All-stars 40Prije 2 mjeseci

    Can’t wait to try this tomorrow night!! Keep it up

  50. sema navidi

    sema navidiPrije 2 mjeseci

    Great demonstration, Jeff, very scientific. Thank you.

  51. Northernfootball1

    Northernfootball1Prije 2 mjeseci

    Jeff drives with both hands on the wheel to avoid muscle imbalances

  52. Lucas Srinivasan

    Lucas SrinivasanPrije 2 mjeseci

    Jeff in prison Sees someone drop the soap Teaches him the hip hinge

  53. Justin Parks

    Justin ParksPrije 2 mjeseci

    These videos has help with gains and poor form. Helped understand where and why my shoulder always hurt after certain exercises... Thanks brotha!

  54. dodgers doon1130

    dodgers doon1130Prije 2 mjeseci

    Can you do this on a machine as well?

  55. Trash Panda

    Trash PandaPrije 2 mjeseci

    Will this help if OH press hurts my shoulder?

  56. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    @Trash Panda There are an array of stretches you can do that may help. Sometimes shoulder injuries require surgery but its best to find out if you can fix the issue on your own. If you are interested in some of the stretches, hop onto my chnnel, comment on my latest vid with this question and I will comment back with various stretches.

  57. Trash Panda

    Trash PandaPrije 2 mjeseci

    @BlackHat Fitness What would I do about it?

  58. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    Trash, if OHP hurts your shoulders the problem is you may have a shoulder impingement. You will need to take care of that before anything else if you ever desire to do OHP pain free. If you need more help just hit me up

  59. lendl singh

    lendl singhPrije 2 mjeseci

    Jesse is one lucky son of a gun to be able to train with jeff

  60. Dan Davis

    Dan DavisPrije 2 mjeseci

    Sometimes I don't listen to what Jeff says, I just need to hear his voice in the background for motivation

  61. Gabriel Miles

    Gabriel MilesPrije 2 mjeseci

    I'm still sure if I'm doing it right. I go straight up but I feel it in my lower back.

  62. shahbir singh

    shahbir singhPrije 2 mjeseci

    In the OHP, it is said to keep the scapula pulled down, While performing a handstand, should it be in the same position or push the scapula up high ?

  63. Southpaw Hammer

    Southpaw HammerPrije 2 mjeseci

    Priceless information

  64. Steve From Chicago

    Steve From ChicagoPrije 2 mjeseci

    This was outstanding instruction, thank you!

  65. BVtok26

    BVtok26Prije 2 mjeseci

    I didn't realize how wrong I was doing it till now. The skeleton really helped me visualize. After I did it right it seemed so obvious. Thanks.

  66. Joshua Osadchuk

    Joshua OsadchukPrije 2 mjeseci

    looks like Raymond has been skipping leg day

  67. drashni cioulette

    drashni cioulettePrije 2 mjeseci

    The guy has a six pack on his back, like wtf

  68. KC MacNeil

    KC MacNeilPrije 2 mjeseci

    Can u get results still when you space out you’re workout over the course of a day like a set every hour?

  69. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    KC, why are you doing just 1 set per hour?

  70. youssef ib

    youssef ibPrije 2 mjeseci

    عرب هون؟

  71. Blake Dicus

    Blake DicusPrije 2 mjeseci

    Jesse if your in danger you can let us know

  72. Saritha.S.Acharya

    Saritha.S.AcharyaPrije 2 mjeseci

    Happy birthday Jeff cavalier 😀😙🎂

  73. LJuca Belsito

    LJuca BelsitoPrije 2 mjeseci

    This is great to help kids to understand the bar path for pressing movement. Thanks Jeff. In Strength. LJ

  74. Engines Explained

    Engines ExplainedPrije 2 mjeseci

    Hey Jeff; Would you please make a video on How to have flexible Hips or how to stretch the hips to make them flexible for those overhead kicks in Marital arts

  75. Shubhradip Chanda

    Shubhradip ChandaPrije 2 mjeseci

    Plz answer me 🙏🙏🙏

  76. Shubhradip Chanda

    Shubhradip ChandaPrije 2 mjeseci

    Should I do more repetation with less weight for fat loss when I doing waight training 🤔🤔

  77. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    Shubhradip, its not just the gym that is going to help you lose weight. You really need to focus on your diet. However, you are correct. Typically people who are trying to shape their muscles will do approx 3 sets with higher reps (15-20) Hope that helps

  78. Amit Chauhan

    Amit ChauhanPrije 2 mjeseci

    I love your videos and really help mebto get in shape I woul really love a video for pelvic pain relief excercise which is very pain full please help me with this as well thank you❤️

  79. Ryan Patterson

    Ryan PattersonPrije 2 mjeseci

    OHP is my favorite exercise by far. No single exercise did more to improve my physique than this one.

  80. Mr Wayne

    Mr WaynePrije 2 mjeseci

    Click bait

  81. Steve Fowler

    Steve FowlerPrije 2 mjeseci

    Outstanding video...thanx so much. I have torn rotator cuffs/cartilage tears and have to be very careful with my pressing movements but when done correctly help me to build muscle mass to help support my damaged shoulders. This video is a great tip with the warm up plate press.

  82. Weh Ding Ah

    Weh Ding AhPrije 2 mjeseci

    Unrelated but Jeff, can you review this yt channel kneesovertoesguy? I'd love to know your take on his programs

  83. OG

    OGPrije 2 mjeseci

    Video doesnt even start and i already smell some facepulls going on

  84. UROK FF

    UROK FFPrije 2 mjeseci

    Hey jeff got a problem.2 months ago I started going to gym , I was 50 kg but now it just went down to 49. Is this a problem.

  85. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    Why would this be a problem?

  86. Edgar Gamarra

    Edgar GamarraPrije 2 mjeseci

    What AB exercises you recommend for someone with a Herniated Lumbar disc? Thanks!!!

  87. Geoff R

    Geoff RPrije 2 mjeseci

    Can you do a 90 day “look better in a T-shirt” challenge, with dumb bells and body weight?

  88. Alex Cunha

    Alex CunhaPrije 2 mjeseci

    Also, make sure, when you press, you press that like and subscribe buttons

  89. Big Delss

    Big DelssPrije 2 mjeseci

    Believe it or not over head presses are killing ur gains

  90. Mellahi Mohamed

    Mellahi MohamedPrije 2 mjeseci

    Can you do a video about working out while fasting!?

  91. Muscle In With The Chef

    Muscle In With The ChefPrije 2 mjeseci

    I was building my chest very quickly after introducing some of this guys advice to my routine.

  92. apaulogetic

    apaulogeticPrije 2 mjeseci

    how does this apply to a seated overhead press? standing overhead presses are hard for me since I workout in my basement and am just a bit tall to get a full standing press without touching the ceiling. thanks.

  93. Rakesh Vemunoori

    Rakesh VemunooriPrije 2 mjeseci

    Hey Jeff! Can we get some information about Torso dominant and Limb dominant people. How to schedule the workout program and what would be the best way to do so? Thanks 😊

  94. Claire Walters

    Claire WaltersPrije 2 mjeseci

    Jeff? Any suggestions on a video of yours to watch for someone to ease get back training after Covid?

  95. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    @Claire Walters Claire, first I am happy to hear that you are doing better and ready to train again. This has been pretty surreal for all of us I think this past year. Benching your weight is pretty amazing and a great sign of overall strength. Mind if I ask what your fitness goals are going forward?

  96. Claire Walters

    Claire WaltersPrije 2 mjeseci

    @BlackHat Fitness I've talked to a few who exercised regularly or ran before covid. Sounds like at leastv6 weeks to a little more before getting back into it after feeling better. I was close to bench pressing my weight before I got sick and had great cardio. But I'm only 1 month and 6 days since positive test. Giving it a little time. Thx!

  97. BlackHat Fitness

    BlackHat FitnessPrije 2 mjeseci

    Claire, has anyone helped you out with your question yet?

  98. Myste rious

    Myste riousPrije 2 mjeseci

    Legend goes, when Jeff proposed to his girlfriend, he did not get on a knee. He squatted to prevent muscle imbalances while lunging

  99. Honky Tonk

    Honky TonkPrije 2 mjeseci


  100. Ǝ

    ƎPrije 2 mjeseci

    Jeff is wearing a shirt 😱😱

  101. Boian y amigos

    Boian y amigosPrije 2 mjeseci

    I'll go back to posting content soon. Had to deal with a bunch of good and bad distractions and somehow I got a noisy spy implanted at home

  102. Nikola Savić

    Nikola SavićPrije 2 mjeseci

    when will be excercise for triceps with resistance band

  103. KAMV _

    KAMV _Prije 2 mjeseci

    yo jeff wats ur take on cold showers?

  104. Sarah Bear

    Sarah BearPrije 2 mjeseci

    I’d love to see some tips and core exercises using the suspension straps (TRX straps).

  105. Anindya Gupta

    Anindya GuptaPrije 2 mjeseci

    Hi Jeff I have been following your advice for the last couple of years I used to be a 46 kg very skinny guy now my weight is 65 kg but recently it's quite difficult for me to perform some of exercise for example bend over rowing movement pull ups chin ups side bar dipping If I perform those exercise I fall sick like I am feeling gastritis I have consulted doctors Nd even done a usg Nd it shows that I have fatty liver can u please suggest me what should I do? Coz my physician told me not to do exercise but I don't know for how long should I take rest

  106. 02DGREEN

    02DGREENPrije 2 mjeseci

    Hi Jeff, I’ve recently started “rucking” - is this something you could advise on?

  107. Ash Khandoker

    Ash KhandokerPrije 2 mjeseci

    A supplement video update soon thanks specially about pr x it feels good as in I use for endurance and omg it helps.

  108. Joseph Duffy

    Joseph DuffyPrije 2 mjeseci

    Yo make a video about German Volume Training

  109. Wasim Mcwhite

    Wasim McwhitePrije 2 mjeseci

    Always love the content thanks Jeff but Jeff please could you make a video about sumo style deadlift Is it good also how to execute it properly thanks

  110. Sheldon Lee Cooper

    Sheldon Lee CooperPrije 2 mjeseci

    Would you say that the overhead press is a great exercise for building scapular strength ? If not, which exercise is the best, especially if we are looking to build that strength for callisthenics.

  111. Bbbballinnn

    BbbballinnnPrije 2 mjeseci

    Taking clothes off from muscles involved helps to see the muscles involved during the movements which makes vid better. If quality of info over marketing is desired

  112. bdd d

    bdd dPrije 2 mjeseci

    Didnt he make a video saying pressing against the shoulder is bad and now its good????? 🤷‍♂️

  113. danny2phantom

    danny2phantomPrije 2 mjeseci

    I just bought a workout plan! First ever, I’m excited to start! Is it okay to run 3-5 miles on my 2 rest days? Or should I only run during my workout days

  114. ronnelandrae

    ronnelandraePrije 2 mjeseci

    Another great series is how to save yourself in case of a lift failure. When to quit to avoid catastrophic failure, and other gym safety practices.

  115. ronnelandrae

    ronnelandraePrije 2 mjeseci

    How about do a series on workout accessories like proper gloves, belts, weightlifting shoes, proper use of wraps and compression sleeves, and accessories that are really not necessary for a proper workout. Maybe how to use them properly. How tight should a belt be before it hinders breathing and core stability? Proper placement of belts, and which gloves work for what workout? And the importance of proper shoes once you start doing some serious powerlifting. People love their accessories but sometimes qe need help to pick which one to use, how to use it, and when to use it.