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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