💪 Time to Ditch This Overrated Exercise?

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• An examination of how effective the overhead press is for shoulder hypertrophy

• Why Arnold Schwarzenegger praises the dumbbell pullover as a staple bodybuilding move

• What research shows is the absolute best exercise for developing the quad sweep

TRAINING

Is the Overhead Press Overhyped? 

The overhead press has long been a cornerstone of shoulder training for many lifters. But as exercise science continues to evolve, one question arises: Is it truly the best exercise for maximizing deltoid hypertrophy? With alternatives like lateral raises for isolation and incline bench presses, which also engage the deltoids, it’s worth examining whether the overhead press still reigns supreme.

The House of Hypertrophy recently delved into the effectiveness of the overhead press through a scientific lens, uncovering key insights along the way. Their findings revealed that arm positioning has a significant influence on deltoid activation, while pressing in the frontal and scapular planes can better target the lateral delts. Surprisingly, behind-the-neck presses — often dismissed as risky for shoulder health — were shown to be both safe and effective when performed correctly.

So, is the overhead press still a justifiable staple in your routine, or are there more efficient options for building your delts? 

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BODYBUILDING 

“The Austrian Oak’s” Favorite Move

Building a powerful upper body worthy of the Olympia stage requires effective training for your back and chest. While there are countless exercises for these muscle groups, what if you could target both synergistically? Legendary bodybuilder Arnold Schwarzenegger champions one exercise above all others for this purpose — and it’s not a row, pulldown, or press.

“The Austrian Oak’s” go-to chest and back movement is the dumbbell pullover. While it doesn’t allow for the heavy loads of exercises like the barbell bent-over row or bench press, it played a key role in sculpting Schwarzenegger’s iconic physique, including his massive 57-inch chest. Beyond building muscle, Arnold credited the dumbbell pullover with expanding his rib cage — a crucial factor in achieving the broader, more dramatic torso ideal for classic poses, such as the stomach vacuum.

TRAINING TIPS 

Sweep the Competition

Developing a strong quad sweep — the distinctive outward curve from the hips to the knees — is key to achieving the sought-after X-frame physique, characterized by broad shoulders, a narrow waist, and well-defined, symmetrical hips and thighs. To build muscular and aesthetic quads, it’s crucial to prioritize quadricep-focused exercises. 

A recent study explored which leg exercise is most effective for enhancing the quad sweep. While leg extensions isolate the quadriceps, the research revealed that the compound leg press outperformed them in targeting the outer quad region. Although it involves other lower-body muscles, such as the glutes and hamstrings, discover the reasons behind these findings and try our expertly designed quad sweep workout during your next leg day to take your progress to the next level.

THE DROP SET 

Olympia Spots Are on the Line

• The 2025 California Supplement Pro goes down this Saturday in Alicante, Spain, with qualifications for the Classic Physique and Bikini Olympias on the line. Check out who we think will walk away with the wins.

• Good hip mobility will improve your lower body workouts. Learn how to do the five best hip flexor exercises for more flexibility and range of motion. 

• Bodybuilding coach Hany Rambod guided Olympia champs Cydney Gillon and Lauralie Chapados through a leg workout. See how the bikini competitors are building their glutes and hamstrings for competition. 

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