Is the overhead press worth it for most lifters? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson take a hard look at the most skipped lift in strength training: the overhead press.

They break down why it’s often abandoned, what makes it frustrating, and how to rebuild your pressing with smarter technique, variations, and programming for long-term strength and longevity. Whether you’re dealing with shoulder pain, struggling with progress, or questioning if it’s even worth your time, this episode gives you a clear, no-nonsense answer.

✅ What You’ll Learn

• Why the overhead press gets skipped—and whether that’s a mistake

• How to modify the press to fit your body and goals

• Variations like landmine and dumbbell presses that reduce pain and boost results

• How to think of the press as a movement skill, not just a lift

• Strategies for programming vertical pressing into a long-term training plan

• When to rotate, reduce, or temporarily remove the press

⏱ Timestamps

00:00 – Intro: Is the overhead press worth it? 02:10 – Why lifters skip the press 05:45 – Making pressing work for your body 08:25 – Smarter variations: landmine, dumbbell, incline 12:40 – The press as a skill-based lift 15:10 – Programming adjustments for recovery and sustainability 18:00 – Giving the press a second chance

🏷 Hashtags

#overheadpress #rethinkingthebiglifts #beastoverburden #barbelllogic #shouldertraining #smartlifting #deadliftalternatives #strengthafter40 #fitnesspodcast #strengthtraining #trainforlife #presswithoutpain #dumbbellpress #landminepress #liftinglongevity #trainingsustainably #liftingafterinjury #functionalstrength #liftingsmarter #barbellpress

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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• Niki on Instagram
• Andrew on Instagram

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• Or email [email protected]