However, if you're new to overhead pressing, start with an easier version, such as pressing dumbbells or kettlebells in the tall-kneeling (two knees down) and 1/2 kneeling (one knee down) positions. Don't dive straight into overhead pressing because you don't have the upper-back and shoulder mobility to safely press a bar overhead yet. That means barbell pressing is out, but you can press with dumbbells and kettlebells.Now take one arm and reach behind your back and attempt to touch the bottom of your shoulder blade on the same side of the body. We talked … Stand with the bar on your front shoulders. This exercise works all aspects of the deltoid muscle of the shoulder. Our website services, content, and products are for informational purposes only. Repeat on the other side. If you didn't—if your ribcage moved before your arms were overhead or your arms didn't finish parallel with your ears—you've failed. Pippin also recommends keeping your glutes and abs engaged throughout the movement. The standing barbell press builds more total-body strength than the seated overhead press because it requires more core stability and tension from the hips and legs.



There's smaller risk of form breakdown, and the lighter loading doesn't demand as much from your frame. These combos keep the shoulders healthy while improving form that promotes pressing strength.Unlike a bodybuilding workout, assistance exercises like these are designed to assist a lift's development—that is, to make you stronger in ways that'll aid in the main lift, as opposed to maximally building a muscle. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The lift takes a heavy toll on your nervous system because of its full-body nature and relatively heavy loading.Dumbbell and kettlebell variations can be done as main lifts—depending on the person and goal—or throughout the training session as assistance lifts and hypertrophy builders.Form and posture are important pressing variables, especially when it comes to complex standing movements. If the elbows flare out to the side, you’re losing leverage from which to push from,” he explains.

Once the bar is on your front shoulders, follow these five simple steps to Overhead Press with proper form… 1.

the guy who invented it figured out a way to pick it up and shove it over his head For some variations, the hands start in a neutral (facing-in) position at the bottom. © 2020 Bodybuilding.com. This is a great training tool for the shoulders and is a great way to introduce overhead pressing while working on building up shoulder mobility,” he explains.

Whether you’re working on a weightlifting program or just want to get back mobility, it’s important to keep the muscles in your upper body conditioned.These muscles help you do everyday tasks, like putting dishes up high in a cabinet or placing items overhead on a shelf.One way to keep your upper body in shape is by including the overhead press, also called a shoulder press, in your overall exercise routine.


Gauge your true 2, 3, or 5 rep max for the overhead press, being as strict as possible in following the form guidelines listed above. When beginning, leave 5 reps in the tank at the end of each set and focus intently on each rep. For example, if you choose a weight with which you can do 10 reps with good form, don't do more than 5.

Go below 3 reps and you'll risk breaks in form from optimal pressing posture.

Full-body engagement builds full-body strength. If you can complete the test without any extraneous movement, you've passed. Training The press, overhead press (abbreviated OHP) or shoulder press is a weight training exercise with many variations, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. We'll get to those variations a bit later.If you failed the shoulder-blade tests, you'll want to incorporate these two exercises to improve upper-back mobility:Do 2-3 sets of each exercise for 5-8 reps. Overhead Press inside your Power Rack if it’s tall enough. You can also identify whether you have an imbalance in your shoulder strength. Related: Nailing the Overhead Press Related: Man Up and Military Press When performing it standing you will be challenging your core muscle…

Start with the hands neutral in the bottom position. If you choose to do the overhead press from a standing position, you’ll work most of the large muscles in your upper body, including the: Because being upright requires balance, you also recruit the muscles in your core, including your abdominals and lower back. Once you're uber-confident with these versions, grab a barbell.Start light with barbell overhead pressing and concentrate on form. Let's examine the lift and lay out a solid approach that will lead you to pressing success!The overhead press is revered for its brute-strength production and renowned for its seeming simplicity. The fact is, some people's bodies just don't have the raw materials to press overhead without damaging the shoulder joints. All rights reserved. Press dumbbells and kettlebells in the 5-12-rep range.