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You are here: Home / Overhead Press

Overhead Press

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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