Description:
The overhead press is a compound exercise that works multiple muscle groups, including the deltoids, triceps, and the muscles of the upper back. It’s a great exercise for building upper body strength and muscle mass, and is a staple in many training programs.
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Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Start by standing or seated in a military press bench with your feet hip-width apart.
- Step 2: Grasp the barbell with a grip that is slightly wider than shoulder-width apart, holding the bar at collarbone level.
- Step 3: Brace your core and press the barbell overhead, fully extending your arms.
- Step 4: Slowly lower the barbell back to collarbone level, keeping your elbows close to your body.
- Repeat the movement for the desired number of repetitions.
Target Muscle Groups:
- Deltoids (shoulders)
- Triceps
- Upper back
- Core
Common Mistakes:
- Arching the lower back
- Rounding the upper back
- Lifting the barbell too far forward
- Not keeping your core engaged
- Bouncing the barbell off your chest
Variations:
- Barbell Overhead Press
- Axle Bar Overhead Press
- Dumbbell Overhead Press
- Seated Overhead Press
- Single Arm Overhead Press
- Viking Press
- and many more
Links to each will be provided as they are added to the website.
Safety Tips:
- Use a spotter: Always have a spotter on hand when lifting heavy weights, to help you with the lift-off and to be able to assist you in case of failure.
- Warm-up: Always warm-up and stretch before performing overhead press or any other heavy exercise, this will help to prevent injury and improve your performance.
- Use proper form: Use the proper form at all times to avoid injury and to get the most out of the exercise.
- Start light: Start with a lighter weight and gradually increase it as you get stronger and more comfortable with the movement.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
The overhead press is a great exercise for building upper body strength and muscle mass, but it’s important to include a variety of other exercises in your workout routine to target different muscle groups and avoid overuse injuries.
EXERCISES
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