What's going on guys? Thank you for clicking on this video. Today we're going over the overhead press. Make sure to smash that like button if you enjoy these type of videos. Let's dive into it. Tip number one guys is bar path. This is a common thing you'll see. You'll see a lot of people pushing the bar too far forward or too far backward. One of that's going to do more than anything. It's throw you off balance makes exercise very sketchy. When you're moving upwards of 100 plus pounds over your head you want to make sure you're being safe and not injuring yourself. This is a really easy way to pull back muscle or pull it trap. That's something you really want to avoid. You want to make sure you're doing this effectively and by so you can see here I'm pushing way too far forward. It looked like an idiot throwing me forward. It's putting a lot of unnecessary strain on the shoulder where it shouldn't be. If it's too far backward I'm putting a lot of pain on that rear del. Really messing with that shoulder joint and feeling like I'm going to fall backwards and drop the bar on the person behind me who's minding their own business. That is not fun. Don't be that guy. Instead of doing both those wrong versions here you can see the right version. This one proper bar path looks like. Do that. Trust me. Thank you later. Common mistake number two is using the wrong type of momentum. Now there is such thing as a push press which is a different video for a different day. If you smash that like button, often times you guys will see people trying to do the OHP and they'll be putting so much force onto their lower back by leaning back a lot but kind of like lift their feet. They'll kind of do like some weird jerk and dance trying to get the weight up. What you're doing is you're taking all of the actual activation off of your delts which is what you're supposed to be doing here. So I think this calls for a captain cringe of what not to do when doing this exercise. Tip number two as we say in Canada and the French language that I can't speak is head movement. So this is everything with OHP. A lot of people think that it's just like a shoulder press where you can just pause yourself, push, push, push. By keeping the head up you can actually fully lock out with no HP so full lock if you are sure I get head through and that's just going to really bring in that lateral delt. You get a little bit of rear delt world, not a ton but that's why this is called the compound exercise because it compounds the shoulders together, you're going to have everything in interior, posture, your lateral and that's what you need for these big compound movements. So make sure you're doing it right otherwise you're cheating yourself out of those gains and you're only working that anterior deltoids. We really recommend as you guys can see on the screen left is wrong right is right it's a very clear difference. Once I just have my head up I'm not pushing through where the others I have my head in the correct position and I'm pushing through and using that effectively. You also want to make sure you're pushing your head through throughout the exercise not just at the end otherwise you're going to kind of sort out and have the bar full lock where it's. Tip number 3.5 this one's huge. We actually forgot to put this in and I'm like you okay we got to film this inside and pour it. If you guys aren't squeezing your glutes and squeezing your core you're going to have a lot of issues stabilizing yourself and you're going to feel really walky. It's very important you practice with the bar learn how to squeeze your glutes and squeeze your abs and that's what's really going to plant and you plant and you firm that ground and allow you to be in a strong position to focus on that strong press. Take a little bit of the balance sense from the rest of your body really just plant yourself in that floor and press nice and heavy. Hey guys so starting off grabbing the bar I like to grab it just outside of shoulder width where I'm feeling strong and not feeling a lot of tension like gripping on my shoulders so right here is usually where I grab the bar. I get under it pull it backwards and I start with it just on the top of my chest and as I'm pushing up you'll notice I'm pushing my head down and you want to make sure that when you go to the top you're not fully locking out because you'll be putting a lot of strain on your elbows you're stopping just short of lockout with like a slight bend in the elbow down up. So as for foot placement I believe there's a lot of debating this personally what I've always done is I've always had my feet side by side. Now something you need to keep in mind is it's very easy to compromise in this and start leaning back a lot become unbalanced so make sure you're using weight you can really handle whereas Josh actually does a bit differently he'll have one foot in front of the other. I believe this is honestly the stronger position so you guys can choose whichever one you want whichever one makes you feel best while pressing and the most comfortable you know most comfortable way you can handle the most amount of weight and do it properly. Hopefully you're all ready to OHP like a champion I'm going to expect some big numbers from all of you watching this no matter what your goal is make sure you're doing it right learn it right from the start and then if that last wrap you have some form break down it's always normal if these have two you can't always do 100% strict form but ideally you want to make sure you learn it practice it that way and majority of your reps are done to keep you safe and that's one thing we're big about that's why we haven't actually really experienced any injuries in the gym so we always try to walk through it so once again if you guys like this please smash that like button that means the world subscribe to us if you haven't already got tons of great content check out our how to play list and we'll see you in the next video guys peace what was that we're gonna add you to Captain Grinch that's a Captain Grinch