'I was not a fan of this recent reel by @FitnessFAQs for multiple reasons.... 1. The spinal stress from a strict OHP is relatively low, as the loading is relatively low. I would be concerned if my lower back was INCAPABLE of handling this stress. 2. The layback during a standing OHP should not be excessive to the point where #1 really matters anyway, but it is actually a REQUIREMENT for a proper overhead press. With no layback at all the bar is forced to drift forward of the hips - an issue that we see is present during @fitnessfaqs presses. This is an inefficient bar path, and this mechanical inefficiency will hinder progress in the long run. Further, all the slight layback does is give you a little bit of upper chest involvement. It does not detract from the deltoid engagement. More muscle used, not less. 3. If maximal upper body hypertrophy with a vertical press is your goal then you want to emphasize a movement that offers the MOST STABILITY POSSIBLE. A Z press is less stable than a standing OHP, which is less stable than a torso supported OHP. To push things to the limit and create the greatest hypertrophy stimulus emphasize the most stable OHP variation. This maximizes force production & maximizes the fatigue that can be created on the pressing muscles. Contrast that with a Z press where the core & smaller stabilizers will inevitably become the limiting factor before the prime movers. And I love Z presses! But contrary to what he is telling you here, balance is such an issue that I never program them unless they can be done inside the rack with the safeties in place to ensure that nothing dangerous will occur in the event that you topple over. 4. A push press is not a cheat overhead press. It is a power movement for the legs that teaches you how to tie the upper & lower body together, builds core & upper back strength, builds lockout strength, and builds overhead support strength. It is NOT an efficient hypertrophy exercise for the pressing muscles, but no one ever claimed that anyway. It\'s just a different movement with different benefits. People who DON\'T understand those benefits should not be recklessly publishing training clips of people who DO. _________________________________________ Online Coaching: https://www.enkirielitefitness.com/coachingservices Re-Usable Training Templates: https://www.enkirielitefitness.com/templates My archive of fitness articles: https://www.enkirielitefitness.com/articles Instagram: https://www.instagram.com/enkiri_elite/ 10% off Tib Bar Guy products with code ENKIRI10 https://www.thetibbarguy.com/enkiri For high quality straps, wraps, collars, and other training accessories be sure to check out Warm Body Cold Mind! https://warmbody-coldmind.com/?sca_ref=1117354.6gSK8YuSoK _________________________________________ TIMESTAMPS 0:00 FitnessFAQs doesn\'t know what a push press is 2:31 So let\'s review his OHP advice! 3:46 He thinks the standing OHP holds back leg gainz lol 6:28 Promotes an inefficient OHP bar path 10:11 Claims the Z press is a superior hypertrophy exercise 15:38 Mistakes instability for high SFR 16:36 Push presses are NOT F*CKING CHEATING #fitnessfaqs #ohp #calisthenics #shoulderworkout #chestworkout #triceps #enkirielitefitness'
Tags: fitness , chest workout , calisthenics , shoulder workout , overhead press , fitnessfaqs , OHP
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