{"id":137,"date":"2025-05-14T12:00:00","date_gmt":"2025-05-14T19:00:00","guid":{"rendered":"https:\/\/www.startingstrengthgyms.com\/library\/?p=137"},"modified":"2025-05-14T06:37:25","modified_gmt":"2025-05-14T13:37:25","slug":"programming-the-overhead-press-novice-to-advanced","status":"publish","type":"post","link":"https:\/\/www.startingstrengthgyms.com\/library\/programming-the-overhead-press-novice-to-advanced\/","title":{"rendered":"Programming the Overhead Press &#8211; Novice to Advanced"},"content":{"rendered":"\n<p>One of the most common questions that people have about programming revolves around doing and improving strength in the overhead press. In this episode of the Stronger is Better Podcast, Nick goes deep on the press, why it&#8217;s good for you, and how to program it long term. <\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper\" title=\"Programming the Overhead Press - Novice to Advanced | Stronger is Better Podcast #3\" style=\"width:640px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_vzUc7QNO_ME\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvzUc7QNO_ME%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/vzUc7QNO_ME\" \/><meta itemprop=\"duration\" content=\"PT59M11S\" \/><meta itemprop=\"uploadDate\" content=\"2025-05-14T13:01:41Z\" \/><\/div><div id=\"lyte_vzUc7QNO_ME\" data-src=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvzUc7QNO_ME%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Programming the Overhead Press - Novice to Advanced | Stronger is Better Podcast #3<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/vzUc7QNO_ME\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvzUc7QNO_ME%2F0.jpg\" alt=\"Programming the Overhead Press - Novice to Advanced | Stronger is Better Podcast #3\" width=\"640\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"In Episode 3 of the Stronger Is Better Podcast, Nick Delgadillo dives deep into press programming\u2014how to build a strong, pain-free, and consistent overhead press. Drawing on years of coaching and real-world experience, Nick explains why the press is uniquely difficult to progress, how to apply the right amount of stress, how to avoid common mistakes, and when to evolve your programming beyond novice LP. Whether you\u2019re stuck at a plateau or just want to get jacked shoulders and bombproof joints, this episode gives you a full roadmap. \u2e3b \ud83d\udd17 Brought to you by https:\/\/www.startingstrengthgyms.com \ud83c\udfa7 New episodes every other week on YouTube, Apple Podcasts, and Spotify \ud83d\udce9 Send feedback or questions to: podcast@ssgyms.com Timestamps: 00:00 \u2013 Intro: Why the press is hard 01:17 \u2013 Overview of press misconceptions and challenges 02:55 \u2013 The benefits of pressing: shoulder health &amp; strength 04:36 \u2013 Pressing for rehab: mythbusting doctor advice 07:42 \u2013 Why the press is uniquely difficult to progress 11:00 \u2013 Press and aesthetics: traps, delts, and the \u201clook\u201d 12:42 \u2013 Understanding stress and recovery in press stalls 14:21 \u2013 Not enough stress is the real issue in most cases 18:30 \u2013 Hard plateaus: signs and solutions 20:58 \u2013 The skill component: it\u2019s not just strength 23:35 \u2013 You must press heavy and often 26:33 \u2013 Summary of principles before implementing 27:05 \u2013 Press Programming Protocol Begins 33:00 \u2013 Step 1: Get all your reps, even if you fail 35:00 \u2013 Step 2: Add a second press day 37:48 \u2013 Singles and volume split explained 40:38 \u2013 Short rest intervals for better practice 43:05 \u2013 Step 3: Implement rep ranges 47:24 \u2013 Switch to strict press for volume 48:00 \u2013 Step 4: Add a third press day \u2013 the pin press 49:45 \u2013 Why and how to program pin presses 52:31 \u2013 Advanced options: pins, rep targets, and assistance 54:22 \u2013 Review: A press program that lasts for years 57:43 \u2013 Final advice: pressing is frustrating, but worth it *Connect With* #startingstrengthgyms https:\/\/www.instagram.com\/startingstrengthgyms https:\/\/www.facebook.com\/startingstrengthgyms https:\/\/www.linkedin.com\/company\/starting-strength-gyms \ud83d\udd17 *Book your free 30-min session:* https:\/\/www.startingstrengthgyms.com\/free-session.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Own a Gym:* https:\/\/www.startingstrengthgyms.com\/own-a-gym.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Train at a gym:* https:\/\/www.startingstrengthgyms.com\/locations.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Coach at a gym:* https:\/\/www.startingstrengthgyms.com\/become-a-coach.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Shop for apparel:* https:\/\/store.startingstrengthgyms.com?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral #startingstrengthgyms #startingstrength #strengthtraining #fitness\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:640px;margin:5px;\"><\/div><figcaption>Programming the Overhead Press &#8211; Novice to Advanced on YouTube<\/figcaption><\/figure>\n\n\n<p>In Episode 3 of the&nbsp;<em>Stronger Is Better Podcast<\/em>, Nick Delgadillo dives deep into&nbsp;<strong><em>press programming<\/em><\/strong>\u2014how to build a strong, pain-free, and consistent overhead press. <\/p>\n\n\n\n<p>Drawing on years of coaching and real-world experience, Nick explains why the press is uniquely difficult to progress, how to apply the right amount of stress, how to avoid common mistakes, and when to evolve your programming beyond novice LP. <\/p>\n\n\n\n<p>Whether you\u2019re stuck at a plateau or just want to get jacked shoulders and bombproof joints, this episode gives you a full roadmap.<\/p>\n\n\n\n<div id='buzzsprout-large-player'><\/div><script type='text\/javascript' charset='utf-8' src='https:\/\/www.buzzsprout.com\/2470340.js?container_id=buzzsprout-large-player&#038;player=large'><\/script>\n\n\n\n<p>If you have topic ideas or questions for the podcast, please submit them to <a href=\"mailto:podcast@ssgyms.com\">podcast@ssgyms.com<\/a>. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the most common questions that people have about programming revolves around doing and improving strength in the overhead press. In this episode of the Stronger is Better Podcast, Nick goes deep on the press, why it&#8217;s good for you, and how to program it long term. In Episode 3 of the&nbsp;Stronger Is Better [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"The overhead press is a fundamental strength training movement. Learn how to make it work in your strength program. ","jetpack_seo_html_title":"Programming the overhead press for Starting Strength. 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In this kickoff episode, Nick lays out a comprehensive roadmap for barbell programming \u2014 from the simple and powerful Novice Linear Progression all the way to advanced\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/BGOR6Ho8UXA\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":249,"url":"https:\/\/www.startingstrengthgyms.com\/library\/stop-screwing-up-your-novice-linear-progression-stronger-is-better-podcast-12\/","url_meta":{"origin":137,"position":1},"title":"Stop Screwing up your Novice Linear Progression | Stronger is Better Podcast #12","author":"Bre Acosta","date":"September 15, 2025","format":false,"excerpt":"https:\/\/youtu.be\/3yI6sMwziK8 In this episode, Nick Delgadillo and Ray Gillenwater revisit one of the most important topics in barbell training: the Starting Strength Novice Linear Progression (NLP). Originally recorded in 2021, this conversation outlines everything you need to know about the NLP \u2014 from day one in the gym to transitioning\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/3yI6sMwziK8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":266,"url":"https:\/\/www.startingstrengthgyms.com\/library\/a-parents-strength-support-for-disabled-children-stronger-is-better-podcast-14\/","url_meta":{"origin":137,"position":2},"title":"A Parent\u2019s Strength: Support for Disabled Children | Stronger is Better Podcast #14","author":"Bre Acosta","date":"October 13, 2025","format":false,"excerpt":"https:\/\/youtu.be\/IvKT0M6dgLg In this powerful episode of the Stronger is Better Podcast, Nick Delgadillo is joined by UK-based client and father James Collinge to discuss how strength training has transformed his life\u2014not just in the gym, but in parenting a disabled child. James shares how barbell training prepared him physically and\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/IvKT0M6dgLg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":87,"url":"https:\/\/www.startingstrengthgyms.com\/library\/how-strong-should-you-be\/","url_meta":{"origin":137,"position":3},"title":"How Strong Should You Be?","author":"Nick Delgadillo","date":"May 5, 2025","format":false,"excerpt":"How should you think about goals when you first start training? Or if you've been training for a while, you may be wondering how you stack up or whether you are \"strong enough.\" https:\/\/youtu.be\/KL_3nx307qg In Episode 2 of the\u00a0Stronger Is Better\u00a0podcast, Nick Delgadillo breaks down strength standards into three categories:\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/KL_3nx307qg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":211,"url":"https:\/\/www.startingstrengthgyms.com\/library\/golf-performance-and-barbell-training-with-mckenna-murphy-stronger-is-better-podcast-8\/","url_meta":{"origin":137,"position":4},"title":"Golf Performance and Barbell Training with McKenna Murphy | Stronger is Better Podcast #8","author":"Bre Acosta","date":"July 21, 2025","format":false,"excerpt":"https:\/\/youtu.be\/fnkxqufYPug In Episode 8 of the Stronger is Better Podcast, Nick Delgadillo sits down with elite junior golfer McKenna Murphy and her Starting Strength Coach, Pete Troupos, to discuss how barbell training played a critical role in elevating McKenna\u2019s golf performance. 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