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

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In 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 hard

01:17 – Overview of press misconceptions and challenges

02:55 – The benefits of pressing: shoulder health & strength

04:36 – Pressing for rehab: mythbusting doctor advice

07:42 – Why the press is uniquely difficult to progress

11:00 – Press and aesthetics: traps, delts, and the “look”

12:42 – Understanding stress and recovery in press stalls

14:21 – Not enough stress is the real issue in most cases

18:30 – Hard plateaus: signs and solutions

20:58 – The skill component: it’s not just strength

23:35 – You must press heavy and often

26:33 – Summary of principles before implementing

27:05 – Press Programming Protocol Begins

33:00 – Step 1: Get all your reps, even if you fail

35:00 – Step 2: Add a second press day

37:48 – Singles and volume split explained

40:38 – Short rest intervals for better practice

43:05 – Step 3: Implement rep ranges

47:24 – Switch to strict press for volume

48:00 – Step 4: Add a third press day – the pin press

49:45 – Why and how to program pin presses

52:31 – Advanced options: pins, rep targets, and assistance

54:22 – Review: A press program that lasts for years

57:43 – Final advice: pressing is frustrating, but worth it

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