Programming the Overhead Press - Novice to Advanced | Stronger is Better Podcast #3

Send a textIn Episode 3 of the Stronger Is Better Podcast, Nick Delgadillo dives deep into press programming—how 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’re stuck at a plateau or just want to get jacked shoulders and bombproof joints, this episode gives you a full roadmap.Timestamps:00:00 – Intro: Why the press is hard01:17 – Overview of press misconceptions and challenges02:55 – The benefits of pressing: shoulder health & strength04:36 – Pressing for rehab: mythbusting doctor advice07:42 – Why the press is uniquely difficult to progress11:00 – Press and aesthetics: traps, delts, and the “look”12:42 – Understanding stress and recovery in press stalls14:21 – Not enough stress is the real issue in most cases18:30 – Hard plateaus: signs and solutions20:58 – The skill component: it’s not just strength23:35 – You must press heavy and often26:33 – Summary of principles before implementing27:05 – Press Programming Protocol Begins33:00 – Step 1: Get all your reps, even if you fail35:00 – Step 2: Add a second press day37:48 – Singles and volume split explained40:38 – Short rest intervals for better practice43:05 – Step 3: Implement rep ranges47:24 – Switch to strict press for volume48:00 – Step 4: Add a third press day – the pin press49:45 – Why and how to program pin presses52:31 – Advanced options: pins, rep targets, and assistance54:22 – Review: A press program that lasts for years57:43 – Final advice: pressing is frustrating, but worth it⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]