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How To Perform A Proper Overhead Press

This maneuver can be one of the best strength-building tools in your arsenal.

Although it has fallen somewhat out of fashion, the Overhead Press has been one of the most important full-body lifts throughout the history of Bodybuilding and weightlifting. This maneuver can be one of the best strength-building tools in your arsenal. It can also greatly build your shoulders, arms, legs and core muscles. Let’s take a closer look at the Overhead Press.

“Although Seated Overhead Presses are great for mass, Bodybuilders will also benefit from including a Standing Overhead Press as it will improve all of their lifts.”

HOW TO PERFORM AN OVERHEAD PRESS

You want the bar to rest in front of you on your shoulders. It should be held in the base of your palms with your elbows pointed forward. You can get it into this position either by clearing it from the ground or by lifting it off of a rack. Your feet should be shoulder-width apart. Keep your knees and hips tight so that they cannot act as the primary force in this movement. Your back should also remain straight throughout the press. A straight back can be more easily achieved by tightening your glutes.

Once you’re ready, push the bar straight up. Feel all of the force coming from your heels and through your shoulder blades. But, be sure not to bounce with your lower body. Once you’ve reached the top of the lift, guide the bar downwards to the starting position in a controlled motion. Be sure to avoid loosening your muscles and letting the bar drop.

“It is one of the best movements for building overall strength.”

Seated Versus Standing

The Overhead Press can be done either seated or standing. The version that you should do depends on your goals. If you are focused on strength, you should always do the standing version. A Seated Overhead Press (with dumbbells or a barbell) is good for bodybuilders because it can help you focus on your deltoids.

Be sure to use a seat with firm back support so that you can best isolate your shoulders. Although Seated Overhead Presses are great for mass, Bodybuilders will also benefit from including a Standing Overhead Press as it will improve all of their lifts. If all of your lifts get stronger, you can work harder and build even more mass.

Progression

The Standing Overhead Press is one of the most difficult. Its difficulty is one of the reasons that many lifters avoid it. However, you shouldn’t allow its slow progression to deter you. As a pure beginner to the lift, you should aim to add five pounds each session. If you’re having a hard time getting stronger on this lift, consider adding a very light weight. Something that is two and a half pounds or so should suffice. This small load can be added with 1.25 lb plates or buy wrapping a thick chain around your bar.

It’s unfortunate that the Overhead Press has been absent from a lot of people’s workout routines. It is one of the best movements for building overall strength. If you include it in your workouts, you will almost certainly see Improvement across the board.