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

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. ⸻ 🔗 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] 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 *Connect With* #startingstrengthgyms https://www.instagram.com/startingstrengthgyms https://www.facebook.com/startingstrengthgyms https://www.linkedin.com/company/starting-strength-gyms 🔗 *Book your free 30-min session:* https://www.startingstrengthgyms.com/free-session.html?utm_source=youtube&utm_medium=video&utm_campaign=ytreferral 🔗 *Own a Gym:* https://www.startingstrengthgyms.com/own-a-gym.html?utm_source=youtube&utm_medium=video&utm_campaign=ytreferral 🔗 *Train at a gym:* https://www.startingstrengthgyms.com/locations.html?utm_source=youtube&utm_medium=video&utm_campaign=ytreferral 🔗 *Coach at a gym:* https://www.startingstrengthgyms.com/become-a-coach.html?utm_source=youtube&utm_medium=video&utm_campaign=ytreferral 🔗 *Shop for apparel:* https://store.startingstrengthgyms.com?utm_source=youtube&utm_medium=video&utm_campaign=ytreferral #startingstrengthgyms #startingstrength #strengthtraining #fitness