Overhead Press More Weight (In Just 3 Minutes!!)
Summary
Jeff Cavaliere of ATHLEAN-X explains why most people plateau on the Overhead Press and how to immediately increase pressing strength. The key principle involves eliminating energy leaks along the kinetic chain by actively tensing the lower body before and during the press. This simple technique can reportedly add 10–20% more weight to the lift almost instantly.
Key Points
- Energy leaks are the primary reason lifters fail to transfer maximum force during the Overhead Press — strength generated at the base is lost before it reaches the hands
- The kinetic chain runs from feet to hands, and any loose or untensed segment reduces total force output
- Before pressing, squeeze the quads as hard as possible and actively straighten the knees to create tension in the lower body
- Squeeze the glutes (described as “butt cheeks together”) simultaneously to further plug energy leaks in the hips
- Core stability is also essential and works alongside lower-body tension to complete the chain
- Pressing behind the neck is discouraged for shoulder health reasons — a standard front Military Press is recommended instead
- When the full chain is tensed and connected, the same muscular effort can produce noticeably more force output — Jeff estimates 10–20% more weight becomes pressable
Exercise Details
Exercise: Overhead / Military Press
- Target Muscles: Shoulders (primary), with full-body tension supporting the lift
- Proper Form Cues:
- Stand with the bar in front (not behind the neck)
- Before initiating the press, lock out and squeeze the quads hard
- Simultaneously squeeze the glutes tightly
- Brace the core for stability
- Drive the bar overhead with the entire chain tensed from feet upward
- Common Mistakes to Avoid:
- Pressing with a relaxed lower body, allowing energy to dissipate through loose segments of the kinetic chain
- Performing the press behind the neck, which creates structural stress on the shoulders
- Sets/Reps: Not specified in this video