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