Mind Pump: Raw Fitness Truth - 2357: The 7 Overhead Presses Everyone Should Be Doing

Episode Date: June 13, 2024

The 7 Overhead Presses Everyone Should Be Doing A foundational human movement for shoulder and scapular health, mobility, strength, and development. (1:28) The overhead press has more athletic carryover than a bench press. (5:20) Why the shoulder joint is one of the most commonly injured. (6:29) The 7 Overhead Presses Everyone Should be Doing. (8:13) #1 - Standing strict press. (9:01) #2 - Push press. (13:41) #3 - One arm kettlebell press. (17:37) #4 - Behind neck press. (20:04) #5 - Seated dumbbell press. (23:49) #6 - Z Press. (24:46) #7 - Viking press. (26:38) Related Links/Products Mentioned Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump June Promotion: MAPS 15 Minutes | Bikini Bundle | Shredded Summer Bundle 50% off! ** Code JUNE50 at checkout ** Mind Pump #1652: How To Overhead Press Your Bodyweight How to Perform the Overhead Press (the CORRECT way) - YouTube How To Overhead Press with Kettlebells | Mind Pump - YouTube How To Behind The Neck Press Properly! (ADVANCED LIFTERS ONLY!) The Wall Test | Mind Pump TV MP - PROPER DUMBBELL SETUP: SHOULDER PRESS Z Press to take Your Shoulder Development to the Next Level The Viking Press: How to Perform and Include Them In Your Workouts Complete Guide To Growing Big Shoulders | Mind Pump Media Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pollack, Ph.D. (@phdeadlift) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, we talk about the seven best overhead presses everybody should be doing for incredible shoulder development. This episode is brought to you by a sponsor, LMNT. This is an electrolyte powder you add to your water. There's no sugar, no sweeteners, no artificial sweeteners. It's great for those you

that don't have a diet that is high in heavily processed foods. Those of you that like to work out a lot, you need more electrolytes, especially sodium, and element tea is high enough in sodium to make up a difference. Many electrolyte powders don't have enough, this one is different. It's the only electrolyte powder that we work with. Go check them out. Go to www.drinkelementtea.com forward slash mind pump and on that link you can get your free sample pack with any drink mix purchase. Also they have a brand new element tea sparkling. This is ready to drink in a can. It's got the bubbles. It's great. Go check it out. Also this month's sale, MAPS 15 half off. The bikini bundle of

workout programs half off and the shredded summer bundle of workout programs also half off. If you're interested go to MAPSfitnessproducts.com and then use the code June50 for the discount. All right, here comes the show. All right, in today's episode, we're gonna talk about the seven types of overhead presses everybody should be doing for incredible shoulder and upper body development. So.

It's my favorite subject, man. Of course, of course it is your exceptional overhead pressing. Thank you. But you know, this is a good topic because pressing overhead is a foundational human movement. You know, we've talked, we talked about

squats in a previous episode, how squatting is foundational. So is pressing something overhead. It's very foundational. And if you don't exercise this or train this, you eventually start to lose it. I remember as a, as a, as a trainer, um, I trained a lot of people at advanced age towards the end of my career.

And I was always surprised, or I should say early on, I was surprised. Then I wasn't so much because it was so common. I was surprised at how many of them lost the ability to simply straighten their arm out overhead without even pressing a weight. Many of them couldn't even fully extend the arm overhead. And that had a huge negative impact on their quality of life. Yeah. I had the same experience. It was just baffling to me, um, seeing a lot of clients with that inability to reach and extend their arm over

their head. Uh, but these, then you start to think about like the kind of day-to-day patterns that they have established and then add decades onto that same patterning. And you just start to see the body just wants to be efficient at what you do the most of. And so- It forgets what you don't practice. That's it, man.

That's why it's so important to consider a lot of these other movements that maybe you don't necessarily... You really have to be intentional to produce those types of movements, but that's really to preserve the abilities that are going to come in handy for you the rest of your life. Even if you don't, see, here's the thing with this with foundational movements, even if you never need to do a lot of overhead pressing, the reason why it's important to strengthen and exercise and train this particular movement pattern is because it really, it does a really good job at

strengthening and improving stability in the, in the shoulder complex, right? So if you look at the shoulder complex, it's a very, it's a complex joint. It's actually one of the more complex joints in the body. You have the, the upper arm bone, right? What goes in the shoulder joint.

And then you have the scapula, the shoulder blade that moves along with the upper arm to allow you to extend your arm overhead or to throw something in front of you or move your arm back. So they, they both kind of have to move together. And by the way, this is one of the reasons why humans are the best throwing animals in the animal kingdom is because of our complex shoulder joint, essentially. The most movement potential out of any joint, really. Yes.

I mean, it's so dynamic, the ability we have there. And to not express it is not just limiting your potential ability, but also too, it leads to pain and dysfunction. Yes. You need it. Frozen shoulders is a common issue with some people or rotator cuff tightness or issues. A lot of it has to do with the scapula, the shoulder blade itself. You have to have the shoulder blade and the upper arm, the humerus, right where the shoulder joint is, all have to kind of work together in this symphony while you're doing different movements. And overhead pressing, in different types of overhead pressing, it really exercises these things in their different capacities and it strengthens them.

And then of course, from an aesthetic standpoint, pressing overhead develops nice looking shoulders. Uh, it also will develop a strong upper back. A lot of people don't realize this, but to be able to press properly overhead will require really good strength and stability, um, in the upper back. And then for athletes, I'll make you this argument. We've talked about this on older episodes, Justin. Um, I would argue that overhead pressing has more athletic

carryover than a bench press. Yes. Just your ability to press something overhead. You play sports typically that's the kind of power that you really need. Um, is that overhead strength and power? That's where you're going to feel on the field. Yeah, I totally agree. Uh, vertical pressing versus horizontal. I mean, they both have value, but

you just get so much benefit from vertical pressing and two, to maintain that balance, that relationship, that symbiotic relationship where you want to be able to build up your shoulders. You want to build up the strength, but also too, we need to sort of in harmony, make sure that your anterior and posterior are in good balance. So that way, if we're, we want to keep it nice and stabilized and controlled in its joint. So any sort of strength that we can overdo actually pulls you out of optimal function. Yeah. Okay. So this is a great point to make, right? Because the shoulder joint is so complex, because you have different moving parts, right? So the elbows, right? Two moving parts, very basic,

simple. But the shoulder, like I said, you have the top of the humerus in the shoulder joint, then you have the scapula that has to move along with it in the scapula goes back and forth and it comes out, rotates out, rotates in. And then of course the arm itself can rotate and twist and go up and down and side to side because it's so mobile or has so much potential for all these different types of movements, it needs to be really balanced and stable because like anything that has lots of potential ability, instability can become a big issue.

This is why the shoulder joint is one of the most commonly injured areas. Lots of injuries there. Lots of potential injuries there because it's such a complex joint, such a high potential for different types of movement that what Justin's saying is you get really strong in one direction, but you don't have the other direction

supporting it properly with the right ratio of strength. You actually increase your risk of injury. This is one of the reasons why people who go to the gym and just do very basic exercise all the time, get really strong at them and don't really work on a nice variety of movements can oftentimes, I'm real strong in the gym, and then I go throw a baseball, and I hurt my shoulder, or I throw a frisbee and I hurt my shoulder, what's going on here?

Or yeah, so that example, either you're throwing a baseball or you're punching, but you don't have the deceleration ability in order to slow it down and control it and stabilize. You have all the acceleration, but you can't control it. So that's where, you know, we really look at, um, that that's potential for injury. Yes. All right.

So what we're going to do is we're going to go through seven of the best overhead, uh, press exercises and you should be doing all of these at some point in your training, um, not all in one workout, maybe not even all in the same week, but throughout the month, one of the, you know, pretty much all of these, maybe with the exception or one or two, should make it into your routine because all of them, if you train them all relatively regularly, should develop some really nice balance in the shoulder joint. And then from an aesthetic standpoint, you develop nice full round developed delts. Yeah.

We're trying to consider all the specific functions of the shoulder joint and how we can strengthen support that best. And so we picked these exercises that we felt do a great job. Right. So, so number one is the basic standing strict, overhead press known as the military press. This is, this kind of covers all the bases. I would say this is the, this one should make its way into routine the most.

Yeah. Um, now standing because it involves stability from the whole body, um, which is good. You want to have stability in the entire body. Oftentimes in the real world, when you have to express this kind of strength, it's not when you're sitting, it's not when you're sitting, it's when you're standing.

And so there are people who get really good at just seated presses and then they try to do something standing and they hurt their back because that becomes the weak link. Now with the standing strict press, don't do the dumb, you know, advice that some people will say, well, you bring the bar down to just where your elbows, you know, where your arm is parallel to the floor. You want to you bring the bar down to just where your elbows, uh, you know, where your, your arm is parallel to the floor.

You want to go all the way down to the upper chest and really get a good full range of motion. Yes. Now I, I remember, uh, suffering the consequences of not doing this early on. So when I was a kid, a lot of the information I got around strength training were the bodybuilding magazines. Um, and then, and then I got my first certification. Bodybuilding magazines, bodybuilders in the 90s, oftentimes talked about, you know, they would say, keep tension on the delts, right?

Yeah. So they wouldn't go all the way down. You'd see bodybuilders kind of bring the bar down to maybe eye level and then all the way up. And then I got a certification that actually recommended that. They actually said, don't let a person's arms go down below parallel. Now they, the reason why they said that was to make it as simple as possible for a trainer and to go down below parallel. Now the reason why they said that was to

make it as simple as possible for a trainer and to minimize risk of injury, which in reality probably increased risk of injury. But nonetheless, I trained like this for a long time, I shoulder pressed and I would come down here and up here and up. And of course it fed my ego because they could use more weight, whatever.

Anyway, later on, when I really started to learn how to overhead press properly from strength athletes, not just bodybuilders, I remember how difficult and painful it was to go all the way down. It's like my shoulders didn't work once I broke 90 and all of a sudden I'd start to get pain. I had to go way down the weight and eventually work my way up. And it took me a while to do so.

Yeah, it's crazy because you're getting strong in that limited range of motion. And you keep getting stronger and reinforcing that without building up any of the range of motion that's just below those couple inches. And it's like a drastic change, which that, that shift in ability to recruit muscles, uh, to support that and holding a substantial amount of weight is, you know, you could see where that could be problematic. Totally. Now, from an aesthetic standpoint, the data on this now is clear.

Maybe it wasn't so clear 20 years ago, but now we have very clear data that shows that full ranges of motion develop the best muscle, the most muscle. So it's also beneficial from an aesthetic or let's say how you look standpoint. But then from a functional standpoint, when I stop the bar here where my arms are 90 degrees, I don't allow my scapula to fully rotate in or to depress and kind of retract a little bit. So what ends up happening is I strengthen in kind of this frozen scapular position. And then if I ever have to bring something

from this bottom position, I don't have the stability. And then it starts, this is when people are like, oh yeah, if you go all the way down, it hurts your shoulder. Well yeah, it hurts your shoulder because you don't have that ability because you never trained it. Yeah, and also too, there's considerations while doing this strict overhead press

where they say like, get your head through the window, but really we're not trying to give any kind of forward head where I'm protruding forward and putting stress there on my neck and my spine. So, you know, in terms of the actual performance of the exercise, there are things like that to consider where we want to add stress, where we want to add stress and we don't want to, you know, put ourselves in a position where it's going to hit a weak point in our kinetic chain. I'm so glad you said that. So you'll hear that sometimes, right? You start with the bar here at the upper chest, press up. Once you clear your head, they said, bring the head through the window. I don't like that cue exactly because of what you

said. People perceive that like a sound. Oh, push my head forward. It's like pulling your whole body through the window. Yes, what it is is you're pushing up and then you're bringing the bar back and coming up nice and tall. So really your head stays in pretty much the same position. It's your arms and your shoulders that come up straight up over your head. So the head going through the window

is not because you put your head through the window, but rather because you bring the window over your head. I like lining up my biceps to my ears. Yes. That's sort of like my mentality is try to get this amazing, perfect vertical line. And the closer I can get to that, the better I feel the press is and the distribution of that load.

Awesome. All right, next is the push press. So it looks like the standard strict overhead military press, but the difference is when you have the bar here at the upper chest and you're staying nice and tight. By the way, when you bring down your upper chest, you're not resting it on your upper chest. Although it's sitting there.

Keep tension. You give it a boost with your legs. So you're popping it up. Now some people say, well, that's cheating. Well, it's cheating if you're trying to do a strict press, but this is actually a different exercise itself. Lots of strength athletes are going to be doing this,, it's cheating if you're trying to do a strict press, but this is actually a different exercise itself. Lots of strength athletes train a push press

because there's a lot of strength competitions that require you to use this technique to get the weight overhead. Olympic lifters use a version of this. They'll jump into a split stance, let's say, or down to a squat, or they'll just train the push press as a way to get into that. Jerk press. Jerk press. I train the push press as a way to get into that. Yeah, jerk press.

The jerk press. I learned the push press from one of my first bodybuilding, like manual books, which was Arnold Schwarzenegger's Encyclopedia of Bodybuilding. And in there, Bertil Fox was the, was the, the bodybuilder demonstrating. What a great name. I know, Bertil Fox.

Yeah. Believe it or not, they call him Brutal Bertil Fox, and then later on he went to jail cause he murdered his wife. Oh, hey. That's a different story. Different story. But anyway, he demonstrates this exercise and

he's using his leg force to drive the initial weight. Now what this does, it allows you to generate more force. You lift more weight, therefore at the top of the movement, increasing stability and strength, but also it's a power movement. So this is a power, this is a way to incorporate some speed into your press

for athletic, uh, purposes is extremely beneficial because if you are pushing something overhead or moving in that direction, you're not typically keeping the rest of your body stationary. You are using your whole body at the same time. Expressing anything with more velocity and acceleration. You're stimulating the muscles in a completely different way. Okay. So the fast twitch response.

So now we're getting our muscles to contract, uh, you know, at a higher level too, and also like for athleticism, obviously you're doing everything in such a dynamic fashion to where, yes, you have to move very quickly. You have to add a lot of acceleration. So picking something up really quickly, you know, throwing anything, it's all related to, to, to velocity. So this is a good way to strengthen in that recruitment pattern, but also be able to stabilize it properly and control it. What you're talking about with, um, you know, adding the legs as,

as part of that component. So, um, you know, to, to be able to really kind of have that hip hinge, um, and load a bit of the forefoot in the beginning to, to be able to, this is, this is one of those things that also preps you a bit more for triple extension, which you'll see a lot in performance and athletic training. They really emphasize triple extension because to be able to use your body from basically your toes all the way to your fingertips and be able to express that full extension from all three points. There's a lot of carry over and a whole lot of things with jumping, with explosive

moves and getting out of certain positions and stance. So this is all related to very, very important athletic things. This is actually one of my favorite types of overhead presses. And I like to do it with low reps at moderate intensity. I don't max out, but I pick a heavy weight and I'll do sets of like two or three. I like this because I can see really big strength gains when I do this. And when I got good at these, um, I saw incredible development in my upper body. And then what you're talking about, Justin, is getting the

whole body to communicate together. So it's not just my shoulders and triceps working, but the whole body to try to generate force. And this does translate, uh, to more muscle fiber recruitment. And then of course, to, uh, athletic performance. Next, this one is one that I didn't do till later in my training career. Um, this was the one arm kettlebell press. Now what I liked about the kettle, first off, the kettlebell is unique in the sense that the

weight of the kettlebell, the handles on at the hand, but the weight is down here on the forearm. And that does change by itself without anything else does change the dynamic and the placement of the weight. Now it's resting on my forearm and I have to stabilize it totally different versus when the weight is up weight. Now it's resting on my forearm and I have to stabilize it totally different versus when the weight is up here

like it would be with a dumbbell. It also allows me to rotate and twist as I'm pressing. And so my elbow moves in at my side at the bottom and it comes up and rotates out at the top. And again, because the weight is behind my arm, oftentimes that helps people get that real nice full extension at the top with the bicep next to the knee. So much more of a functional press. Yes. Which I mean, again,

there's that word, but I'm going to use it because if you feel the difference with the type of stress elbow, wrist, shoulder receives from more of a stationary press that's very much linear. It's like, you know, 90 degree angles, uh, versus doing something in a spiral fashion. So yes, the loading, it helps you to, to be able to get in the rack position a lot easier to start, which, you know, is beneficial on its own, but then to be able to press and rotate. Now we're getting another element. So this is where the multiple planes, you can incorporate something like a kettlebell

press that adds rotation in to be able to, because you have rotator muscles that help stabilize the whole complex in your shoulder. So to be able to strengthen that and reinforce that, this is a great move. It's a great exercise just for aesthetics too. The range of motion is so deep and so full. The squeeze at the top, because of the way the weight, where the weight is placed on the forearm, again, allows you to get that real full straight extension.

It's one of my favorite bodybuilding type of overhead press. So you don't see a lot of bodybuilders use these, but they should. It's just, it's a really, really good. It's going to extend the healthier shoulder joint. Yes. And I like doing them one arm because I do like having no weight in the other arm and trying to maintain stability. Although you could do two arms at the same time or alternating.

Um, they're all very similar in my, for me, I like to do one arm at a time. Next is an exercise. I know we're going to similar in my, for me, I like to do one arm at a time. Yep. Next is an exercise. I know we're going to get some flack for the behind the neck press. Oh my God, don't do that. So bad for your shoulders. Okay. First off, all exercises, all the ones we listed here, we're going to talk about today. All of them, if you perform them with good stability, good control and mobility, and you're using a weight that's appropriate. They're all safe. If you can do an exercise safely, then that exercise is safe. Okay.

The reason why the behind the neck press gets a lot of flak is because a lot of people lack the shoulder mobility to do a behind the neck press properly. Because what it requires is first off, you have to be able to have, bring your shoulders way back and your shoulder blades way back. So if I'm pressing in front of me my shoulder blades are spread out a little bit. When I bring the bar behind my neck my shoulder blades have to come together and retract while they're rotating out and down as I'm pressing. So this is a totally different type of overhead press and I'm gonna tell you right now if you if you've never done this first off go real light like start with a stick and then practice the movement

and slowly add resistance. Don't go beyond what you think is safe. But once you start to get good at this, like this develops your upper back and your shoulders to a completely different degree. And it's funny to me that people refer to this as a bodybuilding exercise. It was really popular in the nineties in particular, because this is an Olympic lifting exercise. Yeah. Olympic lifters press behind the neck all Again, that relationship, right? It's such a delicate relationship and we need to make sure

that, you know, the posterior side, the rear delts, like everything else that's stabilizing your shoulders and keeping them from protruding too far forward and getting too much stress. and keeping them from protruding too far forward and getting too much stress. This is a great exercise to reinforce that strength and that stability and control. However, the limitation is pretty great because not a lot of people have the ability right now to externally rotate their shoulders all the way back.

A lot of times too, our hands, maybe we can get our elbows back and we can get our shoulders, maybe we can get our elbows back and we can get our shoulders, but can't get our hands back. So obviously this is why we stress in our, our prime compass tests is the wall test is a great one to work on to, you know, slowly kind of regain that ability in that range of motion. So, you know, this could be, this could become an exercise that you could incorporate in your routine. This was a movement that I tried doing later on, couldn't do it, didn't have the shoulder mobility, gave up on it, then brought it back. And at this point, I was more experienced and I just went light. I just went real light.

In fact, I remember I started doing it with the bar and I just started practicing the movement. And I remember with just the bar, right, I could have pressed more weight overhead, but I could tell that I wasn't stable enough to support more weight. Just the bar, I got the craziest delt pump. I'll never forget. I was like, Oh my gosh, I got a crazy pump. Yeah. I'm going to get good at this. And I did. And I really good at practice this exercise. I got incredible development in my shoulders. Just the position of the load changing slightly, it makes such a drastic difference. Yeah. Now, now Olympic lifters, again, this is an Olympic lifting exercise, not a body, bodybuilding one, although bodybuilders, uh, you know, liked it later on.

The reason why Olympic lifters do this is this is kind of how they practice getting into that snatch position. Like is when you watch an Olympic lifter snatch, the weight is slightly behind them and they have to have really good shoulder strength and mobility and upper back strength and mobility to hold that position. So what you'll see them do is they'll have the bar literally resting on their traps. Like are you going to do a squat? And then they do almost a push press up. Now I'm not saying that this is a push press behind the neck press. It's a whole nother level,

but that's what they do to bring it up. And then they bring it back down on the traps and try it again. So you want to talk about shoulder mobility, like in strength, Olympic lifters, there's gangsters. Next would be your more traditional bodybuilding seated dumbbell press. Anytime you push two dumbbells, there's an added element of stability. Sitting down takes the rest of the body somewhat out of the exercise. And so you could just focus on feeling it in the delts. That's why this has to be the most popular overhead press with bodybuilders

because of course, bodybuilders could care less about, you know, functionality and mobility and stuff like that. They just want to develop really nice looking muscles. Seated dumbbell press. You can really just sit and feel the shoulders and the delts work as you do it. Yeah. And I like it kind of stepping away from the barbell to really assess that independent loading to see which side might need to be brought up a little bit more strength wise

and muscle development. And you can see the function if there's any kind of dysfunction needs to be addressed. You're going to notice that. It's going to be painfully obvious in a dumbbell press. Totally. And next up, this is one that I don't think any of us did until relatively recently, right? This was the Z press. Now this is where you're sitting on the floor. One of those unconventional ones that has so much value.

You are sitting on the floor with your legs straight out, uh, like in pancake position, right? Straight out front. You have a barbell on your chest and you have to press it up. Now, you might think, well, what's the difference between that and a seated overhead press, right? What's the difference?

Well, the difference is I have to be really stable and strong with my posture or I'm gonna fall down. I'm gonna fall back. Well, you can't dig your feet in to help engage your legs for that extra bit of strength. No, this is like you go light. It's tough. And to balance the bar overhead while you're sitting in a pancake position,

boy, does that work on the stability of the shoulder. It purely exposes your core strength and support there for your spine, and which is insanely important when doing anything overhead, is to be able to protect your back, especially your lower back. And so honestly, if I was to move, this would be like one of those exercises I'd move towards the top. Importance wise, if there's any kind of issue with bracing and stabilizing, this is really gonna

emphasize and stress that as the most important thing to work on. Now straight up, a lot of people watching this right now, maybe even half, won't even be able to do this with a broomstick. They won't even be able to sit in a Z press position and press a broomstick straight, tall, overhead. They might be able to press it up, but it's gonna end up in front of them.

But straight, tall, overhead, while sitting in the Z press position with the broomstick, try it out yourself and see if you, and you'll get a pump. You're going to get a pump because you're going to activate the shoulders so much to get that strong, straight position. So this is one of those exercises with a little bit of weight. Deceptively difficult. Very difficult.

All right. Lastly, this is about as close as we're going to get to a machine. In today's episode, the Viking press, this one, we all saw, who was it that we saw doing this? Uh, it was a power lift. Efferdeen. No, no, uh, Pollock. Oh yeah. Ben Pollock did this.

Ben Pollock, right. This is a, it's like an attachment that goes on a barbell on one end and you use a squat cage with the safety. So the other side of the barbell, you just put a plate on to keep it anchored. And then the other side, you have this handle and the weight is in front of you and you press the weight, but because the weight is pivoting on the other end, it's got this really smooth feel to it. And then what I do with this, this is what I love about it.

Okay. Is as you press the weight, the weight kind of goes up in front of you because it's arcing, right? Cause it's balancing on the other end of the barbell. But as you do this, you move your body forward into this full extended- It's a natural way to work on that. Yes, this is a great way. It feels so smooth and fluid.

And again, this is one of those exercises that is as close as we're gonna get to a machine in turn, but like so much more valuable, I think. Uh, but you can do a lot of reps. Like you can really add volume to your shoulders with this exercise. This, this, this became my favorite, you know, quote unquote machine overhead press the first time I did it. It was the first time I did it. I remember we saw it on Instagram.

I'm like, Whoa, that looks interesting. And I noticed right away, like, Oh wow. You move your body forward so that you can get that full It was the first time I did it. I remember we saw it on Instagram. I'm like, Whoa, that looks interesting. And I noticed right away, like, Oh wow. You move your body forward so that you can get that full extension, which, which has got to feel different than trying to move the bar back. It's got to feel better. And so we ordered one, we put it up here in the studio. And I remember I hooked it up and all of us went out there and we're like, Oh,

right away you do one rep. You're like, Oh, this feels really, really good. Like the pump, the weight you can use, it can do credit crazy load. It doesn't stress the low back as much because the weight is arcing forward. You have to come forward. You could do it to 80, 90, 100. Like it's one of those exercises. I just love it.

It's, it's, it just feels so good. There you go. So look, if you liked this episode, we have a free guide on developing incredible shoulders you can find at mind pump free.com. It's totally free. And it's all about developing incredible shoulders you can find at mindpumpfree.com it's totally free and it's all about developing incredible looking shoulders you can also find us on Instagram Justin is at mind pump Justin I'm at mind pump to Stefanos. Thank you for listening to mind pump if your goal is to build and

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