Build Bigger Shoulders with Perfect Training Technique

Jeff Nippard

exercises

• overhead press

notes

• shoulder flexion
• elbow extension
• scapular upward rotation
• allows good overload
• usually takes longer to gain strength than other exercises
• large range of motion
• con, quite front-delt dominant
• combine with lateral raises for rear delts
• moderate to heavy weight
• 5--10 reps bar same height as squat, near armpit
• slightly wider than shoulder grip
• get under bar to lift
• shoulder-width stance
• slight foot flare
• elbows slightly outside shoulders
• rest above wrist, not behind it
• elbows slightly out from shoulders
• flex glutes to neutralize spine
• deep breath, brace
• press straight up
• tilt head back to avoid hitting chin
• push face forward back to neutral
• knees, hips, shoulders still
• don’t shrug to initiate
• press up until lockout
• keep weight centered on midfoot
• start drop by dropping elbows down and to side
• complete stop at bottom
• breathe at bottom
• alternative in dumbbell press
• seated can go heavier
• standing requires more core and side delt
• dumbbells more out to the sides
• for dumbbells, 8-15 reps
• incomplete range of motion most common error
• don’t do touch-and-go reps to avoid bouncing and incomplete range
• common error not flexing glutes, press forward rather than straight up
• pushing out risks lower back