Overhead Press: How To, Muscles Worked, Advantages & 11 Variations

The overhead press is the most effective upper body exercises for gaining muscle and overall strength within the shoulders. This compound move is taken into account of 1 the large 4 lifts that outline your strength.

Sometimes called shoulder press, press, and military press (although not exactly correct) and infrequently abbreviated as OHP, the overhead press is a tremendous movement to construct shoulders, traps, triceps, upper chest, and core.

In reality, we’d go so far as to say that to have a robust upper body it’s essential to master the overhead press.

And that is why we’re about to cover learn how to do an overhead press in serious detail, complete with common mistakes and tricks to perfect the shape. Plus, you’ll study overhead press variations and the way and when to do them.

You’ll also understand what are the advantages of doing the OHP, muscles worked, and learn how to program the overhead press into your workout routine. Let’s get pressing!

Table of Contents:

• What Is An Overhead Press Exercise?
• How To Do An Overhead Press
• Overhead Press Form Suggestions & Common Mistakes To Avoid
• 7 Suggestions For Proper Overhead Press Form
• 6 Advantages Of The Overhead Shoulder Press 
• Overhead Press Muscles Worked
• Programming Suggestions For The Standing Shoulder Barbell Press
• Training Variables For The Overhead Press
• 11 Overhead Press Variations
• Summary Of OHP Variations
• How To Increase Your Overhead Press
• Overhead Press Training Frequency
• How To Incorporate OHP Into Your Workout Split
• Common Pain Points From OHP
• How To Fix Pain From The Overhead Press
• Shoulder Stretches To Do Before Performing The Overhead Press
• How Much Should I Be Able To Overhead Press?

What’s the overhead press exercise?

The overhead press is one among the large boys relating to compound exercises. The overhead press is an upper body exercise where you’ll press a barbell upward over your head while standing up straight.

The first movers of the overhead press are the deltoids, triceps, and traps while other muscles just like the pecs, serratus anterior and abs also play a task. The aim of the overhead press is to strengthen the shoulders and triceps.

The overhead press is included in just about every weightlifting program price its salt that powerlifters or bodybuilders follow. Although the overhead press isn’t included in the large 3 of squats, deadlifts, and bench press it’s partially present in Olympic lifts where the burden is lifted overhead.

At the tip of the day other than the bench press there isn’t any higher test of upper body strength than the overhead press.

It is vital to notice that we’ll cover all of the muscles involved within the overhead press on this post as that is one among the largest compound movements where multiple muscles contribute to lifting the burden above your head.

VARIATIONS OF THE OVERHEAD PRESS

There are multiple variations of the overhead press, similar to the seated overhead press, push press, dumbbell press and more. The essential version of the overhead press is the standing overhead press.

In strength training the overhead press can be considered the most important lift where as other variations of the overhead press like dumbbell presses and Arnold presses can be more of assistance lifts.

We are going to get into the assorted overhead presses and different tools you could possibly use with them similar to dumbbells, kettlebells, resistance bands and even combo of a barbell with bands and weight plates.

Barbell OHP vs Dumbbell OHP: What’s The Difference?

A study conducted in Norway compared the standing and seated barbell overhead press with the standing and seated dumbbell overhead press by measuring electromyographic activity (EMG) when doing the exercise for a 1RM¹.

The participants were 15 healthy men with a median of 5 years of strength training. The initial theory was that if the exercise required more stability (standing dumbbell overhead press in comparison with seated barbell press) that the 1RM can be lower however the EMG can be similar within the shoulder muscles.

The EMG was tested on all three deltoids (anterior, lateral, and posterior), triceps brachii, and biceps. There was a complete of 4 testing sessions that were separated by 3-5 days of rest.

Here’s a have a look at the study’s results, broken down by muscle group, so you possibly can see how each is impacted by the barbell vs. dumbbell.

Additional Overhead Press Takeaways:

• Overhead press performed standing had a lower 1RM than seated
• Standing overhead press that requires more stability (dumbbells) equals more muscle activation.
• Standing barbell overhead press engages the triceps and biceps greater than seated barbell and seated/standing dumbbell press.
• The standing dumbbell overhead press had the lower 1RM but had the best deltoid muscle activation.

Correct Standing Overhead Press form

The barbell overhead press is the first shoulder press exercise so we’ll go in depth here on learn how to perform the overhead press with proper form. It is best to have the ability to use lots of the same form cues from the barbell shoulder press to other variations of the overhead press.

Proper Standing Barbell Overhead Press Form:

• To perform the standing barbell press, set the barbell on the hooks of an influence rack at upper chest height.
• Rise up with feet shoulder width apart, toes identified barely together with your core engaged, glutes contracted, looking straight ahead.
• Grab bar with an overhand grip barely wider than shoulder width apart with the bar resting against the heel of your palms.
• Unrack the bar keeping your elbows tucked in together with your wrists stacked above.
• Barely arch your upper back while squeezing the upper back muscles then inhale to puff up chest to have interaction lats and triceps then squeeze shoulder blades together while keeping your elbows at 45 degrees then push straight up.
• Because the bar is moving past your face start squeezing your shoulder blades and shrug your shoulders whilst you push your hips forward barely and produce your chin back to avoid the bar if needed.
• Once the bar moves past your head, shrug your traps and squeeze your shoulders as you fully extend your arms to lock out the burden as you press overhead.
• Lower the bar in a controlled manner through the identical motion.

Note on the Seated Overhead Press: For the seated overhead press follow the identical cues but ensure to take a seat on the bench together with your core engaged and back straight throughout the movement.

Standing Shoulder Barbell Press Common Mistakes

Among the best ways to master proper overhead press form is by avoiding common mistakes that can prevent you from seeing your best results. Here’s what to avoid doing (together with guidance on what to do as an alternative!).

• Leaning Back: Many individuals have the tendency to lean back when doing the overhead press. Don’t do that! It is best to complete your complete lift together with your back straight in a neutral position and together with your core engaged. To assist stay completely upright keep your glutes contracted throughout the lift.
• Forgetting About Your Core: Keeping your core engaged throughout the overhead press helps you progress more weight and maintains your spine in a neutral position. It helps to inhale before beginning to push the burden up in order that your core stays tight.
• Tilting Your Head: All too often people tilt their head up as they push the barbell overhead. It’s vital to look straight ahead throughout the movement. To assist with this you could need to fixate your eyes on an object in front of you before you start the lift.
• Not Pressing Straight Up: By pressing the bar upward in a straight line you’ll have the ability to lift heavier weight because the mechanics of the body can produce essentially the most force while keeping your elbows directly under your wrists as you push up. Just a few common causes of not pressing straight up usually are not starting the lift properly where you’re under the bar or not moving your upper torso back barely as you press up.
• Pushing With Legs: You have to be contracting your glutes to assist stabilize your body to finish the overhead press but avoid using your legs to generate power or momentum. Remember, that is speculated to be a strict press. In case you can’t complete the movement without using your legs to help you in getting the burden up then it is best to reduce the burden you’re using. Nonetheless, we’ll go over the same exercise called the push press in a while where you can be required to make use of your leg power.

7 Suggestions For Proper Overhead Press Form

 Able to press like a professional? These 7 suggestions will help ensure you are able to go!

1) Properly Warm Up:

The shoulder joint is complicated as it will possibly move in a big selection of motion. This makes it prone to injury.

The shoulder joint has the potential for axial rotation so it’s paramount to perform some light mobility exercises in your complete ROM before attempting to lift moderate to heavy weight. In your warm-up sets, start light and slowly increase the load.

2) Set Your Stance:

Your legs ought to be locked in position to avoid using them to drive the burden upwards. Picture yourself screwing your feet into the bottom before you begin the lift.

3) Set Your Grip:

The grip you utilize when doing an overhead press could make or break the general lift. It is best to use a full grip together with your fingers wrapped across the bar so that you may squeeze the bar as you press up, this will add some strength to the lift by engaging your muscles more.

The total grip can also be good for avoiding possible slippage, you wouldn’t want the bar to slide out of your hands at the highest of the movement, would you?  The bar should sit on the meaty a part of your palms so that you may press directly up without having to fret about your wrists bending back.

Your knuckles ought to be just behind your wrists with the bar resting on the meaty a part of your palms, near your forearms. The goal here is to mitigate the chance that your wrists bend back, while also allowing you to push straight up out of your forearms into the bar.

For the grip width, don’t go narrower than shoulder width because the load can be exceedingly placed in your shoulder joints. Use a shoulder width or barely wider than shoulder width grip. In case your grip is just too wide than you’re reducing the triceps and delts participation. in case your grip is just too narrow your elbows won’t be in the right position.

Overhead Pressing Grip Note: Some prefer using a Bulldog grip where the bar will sit within the heel of your palm like the complete grip above however the fingers ought to be bent and pressing against the bar together with your thumbs wrapped across the bar. Your hand should resemble a Bulldog’s paw.

4) Set Your Elbows & Forearms:

Forearms ought to be vertical, with elbows barely inward in order that they don’t wing out. Most individuals also make the error of keeping their elbows behind the bar the entire time, this makes it in order that your forearms aren’t exactly vertical.

In case your forearms are on a minor incline then the trail of the bar won’t be straight up and down. Start together with your elbows just in front of the bar.

5) Tuck Chin:

As you press the bar up don’t lean or sway to maneuver the bar past your face.

Tuck your chin (attempt to make a double chin even for those who don’t have one) and move your head back barely to clear your face then push your head through the window to finish the lift.

6) Stay in Line:

Your whole body ought to be in-line throughout the movement. From a side view your body should keep a vertical alignment. Keep your core tight by bracing for an imaginary punch to the gut.

It’s also possible to try to make use of a weight lifting belt in order that your abs have a surface to push against. Your lower back should remain in a neutral position throughout the movement to avoid hyper-extending it and causing injury.

7) Shrug Shoulders & Contract Your Upper Back:

Shrug your shoulders at the highest of the movement to complete the lock out phase and activate the upper back muscles.

And, as you are completing the lockout, concentrate on flexing your upper back muscles within the scapular area.

6 Advantages of the Overhead Shoulder Press

Listed below are six great reasons to begin including the OHP in your workout routine.

1) Greater Stronger Shoulders:

The overhead press allows for the largest load to be moved by your shoulders. Through the concept of progressive overload, we all know that we want to extend the stress placed on the muscles to ensure that them to grow, that is an awesome exercise to get that process underway.

This exercise improves shoulder health and may also help prevent future injuries if done appropriately. All three deltoids are activated within the shoulder press so that you can be training your deltoids evenly. Oftentimes the lateral deltoids and posterior deltoids are under-trained compared to the anterior deltoids so this may also help to correct some muscle imbalance.

Nonetheless, we do advise to get some extra rear and side delt work added into your workout routine since the front delts get enough work in as they’re involved in lots of ppressing exercises similar to bench press.

2) Full Body Exercise:

Despite the fact that the overhead press is taken into account an upper body exercise, it really works several muscles throughout your body.

Besides your shoulders the overhead press requires your triceps, upper chest, and back to truly move the burden while your core and lower body muscles have to be contracted without moving (isostatically contracted) throughout the movement to maintain your body stabilized.

To essentially execute the overhead press in essentially the most powerful and efficient manner, the glutes and core play large roles in keeping proper form together with your body in alignment.

3) Transfer of Strength:

The overhead press transfers gains revamped to the bench press because lots of the same muscles are at play. The shoulders and triceps are primary movers within the overhead press and their assistance muscles within the bench press.

Your bench also improves since the overhead press trains your body on enhancing the lockout portion of the lift. At the highest of the overhead press, it is best to lock out your elbows to complete the move in the identical way you’ll in a bench press.

Say goodbye to getting stuck at those previous couple of inches next time you hit the bench press.

4) Improves Overall Functionality:

Just going through every day life involves bending, twisting and lifting things. The overhead press helps to enhance our core strength leading to higher body stability while it also aids in constructing power and strength within the shoulders which translates to having the ability to perform some activities higher like lifting objects over our heads when putting things away.

The overhead press boosts core stability, supports correct posture, and keeps the shoulder joints healthy and mobile.

5) Increases Bone Density:

Weight-bearing exercises are the one way we all know of that maintains our bone density as we age.

With the overhead press being the most effective weight-bearing exercises for the upper body, it isn’t to be skipped. Lift strong loads to construct stronger bones. Enough said.

6) Boosts Testosterone:

The overhead press enables us to press heavy weights which may have the effect of boosting natural testosterone. Because of this you may often hear people within the fitness world say it is important to perform big lifts like bench press, squats, and deadlifts.

The more testosterone your body produces the more muscle and strength you possibly can gain. We discuss this in additional detail in our article: Does Workout Out Increase Testosterone?

Overhead Press Muscles worked

Asking yourself the query: What do overhead presses work exactly? Multiple muscles go to work to tug off the overhead press because it’s one among the large compound lifts that work the shoulders, triceps, traps, abs, and more.

If you need to construct big broad shoulders then the overhead press is a must do exercise. A study showed the utmost voluntary isometric contraction (MVIC) of the deltoids was: front delts 33%, side delts 28% and rear delts 11%².

The front and side delts are the most important movers through the overhead press vs the rear delt which acts as more of a stabilizer muscle. 

Let’s have a have a look at all of the muscles involved with the overhead press below:

• Anterior Deltoid: The front deltoid is the most important of the deltoid muscles that sits on the front of the shoulder. Muscle activation is best on this deltoid when doing the overhead press. The front delt is chargeable for raising the arms in front of the body and above the top.
• Lateral Deltoid: The side deltoid is found on the side of the shoulder and it’s the second most activated deltoid when performing an overhead press. The side delt is chargeable for lifting our arms out to the side and helps to press the burden above the top.
• Posterior Deltoid: The rear deltoid is situated opposite of the front delt on the back of the shoulder. This deltoid is commonly missed in many individuals’s training routines so it’s vital to directly goal it other than exercises just like the overhead press to be able to avoid creating any muscle imbalances.
• Trapezius: The traps is a back muscle that plays a task in lots of pulling exercises but within the case of overhead presses they assist to stabilize the shoulder joint and finish out the movement.
• Pectoralis Major: The pecs are involved with executing an overhead press properly as it is best to puff up the chest to assist press the burden up. Nonetheless, for those who’re seeking to construct an enormous, strong chest then it is best to focus more on the bench press and its variations.
• Core: When doing a standing overhead press the core is engaged to maintain the body stabilized in an upright position. In comparison with the opposite most important compound lifts of bench press, squats and deadlift, the overhead press stimulates the abs more in accordance with this study.
• Triceps: To press the burden up over our heads the triceps are activated. The long head, lateral head and medial head of the triceps are put to work. Nonetheless, to focus on all three heads of the triceps you’re higher off doing isolation exercises similar to overhead extensions or skull crushers.
• Supporting Muscles: The overhead press requires plenty of other smaller supporting postural muscles similar to the serratus anterior, teres minor, infraspinatus and supraspinatus. Strengthening these muscles helps to enhance overall shoulder health and mobility.
• Legs: Though the overhead press doesn’t require leg power to get the burden up over your head, it is required to maintain our bodies balanced and upright. Your calves, ankles, thighs and hips get some isometric engagement. Nonetheless, for those who try to do a push press (which we cover later) you should have to make use of the facility in your legs to get the burden lifted.

Best Sets, Reps, & Loads for the Shoulder Overhead Press

Your fitness level and end goals will determine learn how to best program overhead press into your training routine.

For beginners, most training programs will include the compound lifts like overhead press and employ sets and reps which are consistent however the load variable will change as you progress.

This linear progression is ideal for beginners because the gains should come a bit of faster and easier in comparison with intermediate and advanced lifters who might must ceaselessly switch up their sets, reps and loads to get past stall out periods. At the tip of the day progressive overload is required for all lifters to see any form of strength or muscle gain.  

Beginners can often do well within the rep ranges of 6-12 to be able to gain strength and size. Intermediate and advanced lifters might have to alter things up with sets, reps and loads to interrupt through plateaus or to hit specific goals.

The traditional rep and cargo ranges for a lot of compound lifts including overhead press are:

• Power: 1-3 reps 90%+ 1RM
• Strength: 4-6 reps 85%-90% 1RM
• Hypertrophy: 6-12 reps 70%-80% 1RM
• Endurance: 12+ reps >60% 1RM

Training Variables for Overhead Press

The unique standing overhead press has a plethora of possible variations that you may change up now and again to be able to make your training more interesting and in some cases more efficient depending in your end goals. The training variables that may determine various overhead press exercises are:

• Body positioning
• Grip positioning
• Equipment
• Load placement

We will assure you that you simply won’t get bored on days you’re training shoulders for those who mix up a few of these training variables. Just remember the most important lift and king of the shoulder exercises is the overhead press and that other variations of it will possibly act as assistance lifts to enhance your OHP.

Variations of the overhead press will be used to focus on and strengthen specific muscles that need the additional work to make your overall musculature function higher as a cohesive unit.

1) Body Positioning:

This refers to the way you alter the position of assorted body parts to finish the lift.

When considering body positioning for the overhead press it will possibly confer with the grip you utilize or for those who’re standing or seated. The stance you utilize can range from the usual feet shoulder width apart or Military press style together with your feet next to one another.

One other body positioning variable that may change within the overhead press is whether or not or not you’re doing the exercise standing up or seated. Doing the overhead press while standing will force you to make use of more stabilizing muscles to maintain your body in the right form.

You would possibly have the ability to lift heavier weight when doing a seated overhead press but you’ll stimulate your muscles more if done standing as they should work harder to finish the lift.

2) Grip Positioning:

Changes within the grip can include the traditional overhand grip, wide/close grip, Bulldog grip, underhand grip in a reverse press or neutral grip if using dumbbells. By changing your grip, you’ll elicit a special response from different muscles a few of which we’ll cover below within the overhead press exercise variations.

• Overhand Grip: That is the usual grip for overhead press that places the emphasis in your front and side delts together with your rear delts used to stabilize the burden.
• Underhand Grip: This grip flips your wrists 180 degrees in order that your palms are facing towards you which ones places more tension on the front delts and the upper chest while reducing the stress on the side delts.
• Neutral Grip: This grip has your palms facing one another as you will see within the hammer press below. With this grip, you’ll emphasize the front delts more but requires some effort from the side delts.
• Bulldog Grip: This grip is comparable to the overhand grip as your palms are facing away but your fingers aren’t fully wrapped across the bar. By utilizing the Bulldog grip you’ll reduce the probabilities your wrist bend back and you possibly can be sure that the burden is stacked directly above the forearms when pressing up. This grip will take a while to get used to nevertheless it offers some great advantages.
• Wide Grip: Some people discover a wider grip more comfortable when doing the overhead press. Nonetheless, together with your hands placed out wider you will not have the ability to press as much weight.
• Narrow Grip: Identical to the wide grip overhead press some people might find the narrower than shoulder width grip more comfortable but once more this can limit the quantity of weight you possibly can press.

3) Equipment:

The following training variable is the equipment you should use for the overhead press. There are multiple variations of the overhead press which may include:

• Barbells
• Dumbbells
• Kettlebells
• Resistance bands
• Cable Machine
• Smith Machine

The equipment you utilize when doing an overhead press can drastically change how different muscles are stimulated through the movement. As we touched on above the equipment used can produce different stimulus to your muscles. For example, doing a dumbbell overhead press requires your stabilizer muscles to enter overdrive thus activating them greater than using a barbell.

A study used 23 healthy college-aged students to perform overhead presses with dumbbells and kettlebells, measuring the muscle activation of the anterior deltoid and pectoralis major with EMG³.

The researchers conducted this study because dumbbells and kettlebells are common tools to make use of when doing overhead presses and so they desired to see if there was a difference in muscle activation since the dumbbells have a more balanced and stable weight compared to the kettlebell.

When doing an overhead press with a dumbbell the middle of mass is in step with the glenohumeral joint of the shoulder whereas the kettlebell has a middle of mass that’s posterior to the glenohumeral joint. The outcomes showed that the dumbbell produced more muscle activation of the anterior deltoid when doing the overhead press.

So, long story short if you need to work on the first movers when doing an exercise just like the overhead press it is best to select equipment that’s more stable and has a middle of mass that’s in step with the shoulder.

4) Load Placement:

The usual overhead press requires the load to be placed in front of your body ranging from the upper chest then extending straight overhead.

The one other load placement close to the barbell overhead press is a variation called the Behind The Neck Press where the bar starts behind you before being pressed upwards.

These two load placements alter the muscles worked because the Behind The Neck Press involved the upper back muscles more to lift the burden compared with the regular overhead press that puts the onus on the deltoids to lift the burden up.

11 Overhead Press Variations

In terms of the overhead press, there isn’t any shortage of variations. Listed below are 11 to try.

1. Barbell Overhead Press:

Seated Overhead Press:

This exercise is identical because the overhead press with the body positioning variable modified to being seated reasonably than standing. On account of the actual fact you’re performing this exercise seated less muscles are put to work.

Your abs, lower back and legs aren’t engaged with the identical intensity to stabilize you and the bar. The seated overhead press will be used to extend the burden you lift over head which may also help with shoulder and arm strength gains. When doing the seated overhead press it’s best to make use of a flat bench without counting on a backrest so that you simply’re still in a position to somewhat stabilize the lift together with your core muscles.

Sometimes when going too heavy on the seated overhead press people have the inclination to lean back and over-arch the back which may create lower back issues.

Sitting on a bench when doing overhead press means the glutes aren’t contracted so it makes it difficult to lock out the back and keep a neutral spine through the lift. This plus the actual fact your hips can’t move forward adds to the probabilities you hyper-extend the lower back by putting an excessive amount of pressure on the discs. Keep your back neutral!

Tips on how to do the Seated Overhead Press:

• Grab the bar with each hands using an overhand grip, just wider than shoulder width apart
• Unrack the burden then sit on bench together with your back straight
• Starting with the bar in your upper chest press up through your forearms until the bar is directly over head together with your arms locked out
• Slowly lower to starting position
• Repeat for desired reps

Smith Machine Press:

The Smith Machine press is strictly similar to the seated overhead press except you will not need to make use of your stabilizer muscles much because the bar moves in a hard and fast vertical path. You would possibly have the ability to lift more weight using a Smith machine but don’t use this as a crutch. Use the Smith Machine sparingly or for some sets to attempt to push heavier loads than you normally could’ve.

Tips on how to do the Smith Machine Press:

• Arrange bench with enough room so the bar has enough room to pass by your face
• Arrange the bar a bit of higher than shoulder level
• Sit down and reach as much as grab the bar using an overhand grip barely wider than shoulder width apart
• Unlatch the bar then press straight up over your head until your arms are prolonged
• Slowly lower to starting position
• Repeat for desired reps
• Rotate and re-latch

Note: Using the Smith Machine for overhead press reduces the quantity of labor your stabilizer muscles should do to maintain the bar stable.

Overhead Press with Bands:

Loop resistance bands or bands with handles will be an excellent tool to do overhead press at home or while you’re on the road. The bands can apply the resistance without being overly impactful on the joints.

Tips on how to do the Standing Press With Bands:

• Step on the band then grab with each hands using an overhand grip
• Bring the band as much as shoulder level then press straight above until your arms are fully prolonged
• Slowly lower to starting position
• Repeat for desired reps

Wide Grip Overhead Press:

With this variation of the overhead press your hands can be placed much wider than an ordinary OHP. This hand placement may provide some relief to individuals who have shoulder pain when doing an OHP.

The wide grip means you will not have the ability to press as much weight because your forearms aren’t stacked directly under your wrists. Your side delts will tackle more of the force on this position.

Military Press:

The military shoulder press is commonly mistaken for the overhead press as people think they’re one and the identical exercise but that’s not the case. The military press is a stricter type of the overhead press in a military stance together with your heels together and toes identified barely. 

In terms of military press form, you shouldn’t be moving your hips forward in any respect, plus you may have a narrower base. These two aspects make the military press harder to do which implies you’ll lift less weight. You’ll be able to try the military press for those who really need to challenge yourself but overall, the overhead press is a more complete exercise that can lead to higher results.

Tips on how to do the Standing Military Press:

• In a standing position, grab the bar with each hands just wider than shoulder width apart using an overhand grip together with your feet close together
• Unrack the bar, start with the bar at your upper chest
• Press up until your arms are fully prolonged and the burden is over your head
• Slowly lower to starting position
• Repeat for desired reps

Note: It’s also possible to do the military press with other tools similar to bands, dumbbells or kettlebells.

2. Dumbbell Overhead Press:

This variation of the overhead press requires more stabilization to maintain the dumbbells moving in a straight line above the top. With the dumbbell overhead press there’s no must press your head back to maneuver your face out of the best way since the weights aren’t passing your face.

Using dumbbells for overhead press has its pros and cons since you don’t necessarily must lean back or move your head or hips to clear your face nevertheless it is tougher to maintain the dumbbells moving in a straight line. By having to regulate the trail of the dumbbells this exercise could be a bit of tougher for beginners when just starting out.

It is best to have the ability to press more weight using a barbell for overhead press which leads to more muscle and strength gain. The dumbbell overhead press requires more stabilizing muscles to maneuver the burden so the burden you lift will likely be considerably lower than you possibly can lift when using a barbell.

For instance, for those who can do an overhead press of 100 kilos with a barbell then using dumbbells it’s almost certain that you simply couldn’t press two 50lb dumbbells. It’s more likely that you’ll lift 20-30% less when using the dumbbells.

One other vital thing to notice is that with dumbbells it could be a bit of tougher to linear progress since the increments the weights increase at are higher compared to a barbell. For instance, for those who tried to go from 25lb dumbbells to 30lb dumbbells you can be increasing 16% which is an enormous jump for the stabilizer muscles to handle.

Some would argue that dumbbell overhead press is a bit of more dangerous compared with using a barbell. In case you can’t complete a rep with the barbell you’re in a position to lower the bar back to your upper chest/shoulder area but for those who get stuck in a dumbbell press you then may need some difficulty controlling the burden on the best way down which could lead on to possible injury.

Overall, dumbbell overhead press is an awesome assistance exercise to assist improve your overhead press.

Tips on how to do the Dumbbell Overhead Press:

• Grab dumbbells with an overhand grip then sit down on bench (preferably without backrest) so that you’re in a seated position
• Bring weights up next to your ears with elbows bent
• Press straight over your head in order that the weights almost meet in the center and arms are fully prolonged
• Slowly lower to starting position
• Repeat for desired reps

Note: This will also be done with kettlebells and bands.

Standing Dumbbell Shoulder Press:

You’ll follow the identical method from above because the seated dumbbell overhead press but this variation is a tad tougher since you will recruit more muscles to maintain you standing with a vertical alignment.

Your lower back, spinal stabilizers, obliques and transverse abdominis are engaged to perform this with proper technique.

Alternating Dumbbell Shoulder Standing Press:

The alternating dumbbell press is an awesome shoulder press variation that means that you can concentrate on one side of the body at a time.

By doing this exercise unilaterally you may have to actively engage your core in order that your torso doesn’t lean towards one side or the opposite. This exercise may also help to balance out possible weaknesses which are present on either side. 

Single Arm Dumbbell Press:

Pressing the dumbbell up with one arm at a time will produce similar advantages because the alternating dumbbell shoulder press but with this variation you will not be holding a equal weight dumbbell in the opposite hand.

This version requires much more muscle activation within the core to maintain the torso straight. This will be an awesome exercise for people getting back from an injury or for individuals who need more work on one side of the body.

You’ll be able to improve your limb control with this exercise and if you need to make yourself more stable you possibly can all the time place your hand in your opposite hip as shown within the image below.

Half Kneeling Dumbbell Shoulder Press:

The half kneeling position on this dumbbell shoulder press variation ends in advantages similar to improved trunk stability. On this position your base is narrow which requires you to stabilize reflexively throughout the body to stay stable.

You will not have the ability to compensate with any movement within the lower body making all of the work go to the shoulder and core. That is an excellent position for somebody who has lower back pain since it minimizes the the extension within the lumbar spine.

Exercise Ball Dumbbell Shoulder Press:

This dumbbell shoulder press is not any walk within the park. It requires balance and stabilization to press the weights straight up while sitting on the exercise ball.

Proper shoulder press form is essential here. Your core and lower back can be tested, so ensure you may have your feet planted firmly on the bottom and begin with a lighter weight than you’ll normally use for a seated dumbbell shoulder press.

If you need to make this exercise even tougher try pressing the dumbbells one by one. You have to keep your core actively engaged throughout this movement.

3. Overhead Press with Hanging Bands:

This exercise is a tougher version of the standard overhead press due to unstable weights which are dangling off the perimeters of the bar. It is not any easy task to regulate the bar and the hanging weights as you press the bar upwards.

Muscles you didn’t even know you had can be forced into motion to finish this movement. When performing this variation start with a lower weight than you’re thinking that you possibly can manage.

Using loop resistance bands to hold the weights on the bar means it is best to move with caution to cut back the bouncing of the weights. Stay focused from the time you unrack the bar until you place it back down.

Tips on how to do the Shoulder Press With Hanging Bands:

• Loop bands through weight plates then hand on the collar of the barbell
• Get under the bar to unrack by gripping the bar just wider than shoulder width apart with an overhand grip
• Starting with the bar at your upper chest, press up in a controlled motion until your arms are fully prolonged
• Slowly lower to starting position
• Repeat for desired reps

4. Push Press:

Earlier on this post we spoke about not using leg drive to help in lifting the burden above your head but relating to the push press that’s exactly what you’ll be doing. The push press takes advantage of your leg power to assist lift the burden up.

You’ll have the ability to lift more total weight with the push press but your shoulders won’t be doing as much of the work compared to regular overhead press. The push press uses more overall muscles to press the burden including the legs and hips subsequently taking away a few of the tension out of your shoulders.

Using the push press can increase the burden you lift but for those who’re all the time training with the push press you could still run into problems when attempting the overhead press.

So, what we’re saying is the push press is an excellent assistance exercise that you may mix into your workout routine but don’t depend on it to make your overhead press higher. The push press works by getting you past the common sticking point within the overhead press with momentum.

The primary half of the overhead press, moving the bar out of your upper chest to your nose is nearly pure shoulder strength so if you need to improve your overhead press it’s essential to do more overhead press. In case you cannot complete an overhead press rep without using your legs then the burden is just too heavy.

Tips on how to do the Push Press:

• Grab the bar with an overhand grip a bit of wider than shoulder width apart then bring as much as your shoulders
• Stand together with your legs shoulder width apart, knees bent in 1 / 4 squat position
• Explosively straighten your legs to create momentum, once your legs are locked immediately press the bar upwards until your arms are fully prolonged
• Slowly lower to starting position
• Repeat for desired reps

Kettlebell Push Press:

The kettlebell push press follows the identical cues of the regular push press where you may be using your leg power to assist drive the burden up.

The key difference here is that there may be some rotation happening within the wrist and shoulders. By starting in a neutral grip at the underside then ending together with your palms facing away at the highest, your side delts and rotator cuff muscles come into play more. 

 Tips on how to do the Kettlebell Push Press:

• Grab the kettlebells with a neutral grip then bring as much as your shoulders
• Stand together with your legs shoulder width apart, knees bent in 1 / 4 squat position
• Explosively straighten your legs to create momentum, once your legs are locked immediately press the kettlebells upwards while rotating your wrists until your arms are fully prolonged together with your palms facing away
• Slowly lower to starting position
• Repeat for desired reps

Related: 15 Kettlebell Shoulder Exercises + 5 Workouts

5. Clean & Press:

On this exercise you begin with the bar at floor level then clean (lift it as much as your shoulders) where you then finish it off with an overhead press. Essentially the Clean & Press is an influence clean plus an overhead press.

Before the implementation of the Power Rack this was the one way you were in a position to do an overhead press. This exercise was a part of the Olympics until 1972 then it was removed since it was difficult to evaluate proper form.

The right technique required the lifter to press the burden with locked knees and without an excessive amount of lean back making it hard to see as a result of the explosive nature of the lift. Nowadays, the Clean & Jerk and Snatch are events in Olympic weightlifting.

Tips on how to do the Clean & Press:

• Stand with feet shoulder width apart, reach down grab the bar with an overhand grip a bit of wider than shoulder width apart near your shins
• Starting together with your hips down, chest up and core engaged drive through the heels and pull the bar up along your body then flip the wrists as you make it to your upper chest together with your elbows forward
• Immediately press up until your arms are fully prolonged
• Slowly return to starting position by reversing the movement
• Repeat for desired reps

Note: That is an advanced lift that can take time to learn and master; start with light weights.

6. Standing Behind the Neck Press:

The Behind The Neck Press mimics the overhead press apart from the actual fact you’re starting with the load placed behind you reasonably than in front of you. This exercise has risks related to it because it puts more stress on the rotator cuff muscles. We don’t advise you to do that exercise unless you may have an entire range of motion within the shoulder and also you don’t attempt to go too heavy with this exercise.

A study checked out each exercises to see what the impact was with regard to the shoulder range of motion (ROM) and the spine posture⁴. The conclusion was the shoulder ROM ought to be increased before attempting to perform Behind The Neck Press version and that females tended to indicate greater spine movement within the thoracic spine, suggesting that trunk strengthening may help with overhead presses.

In case you select to aim the behind the neck press then it is best to have a really perfect ROM within the shoulder and have good trunk stability. All too often people attempt the behind the neck press and find yourself injuring the rotator cuff.

Tips on how to do the Standing Behind The Neck Press:

• Start with the burden behind your shoulders while gripping the bar with each hands using an overhand grip wider than shoulder width apart
• Press the burden up until your arms are fully prolonged
• Slowly lower the burden to starting position
• Repeat for desired reps

Seated Smith Machine Behind The Neck Press:

Following the identical cues as above for the standing behind the neck press this exercises reduces the necessity for the stabilizing muscles to work because the bar is on a hard and fast track that moves up and down.

Try to do that exercise with a bench that does not have a backrest so that you simply still should utilize your core muscles.

7. Standing Bradford Press:

This exercise requires great shoulder mobility since you’re starting with the burden within the front of you and pressing the burden up then lower down behind your neck before pressing up after which lowering right down to the starting position.

The Bradford press is a mixture of the overhead press and the behind the neck press in a single exercise. There can be constant tension in your delts on this exercise so you would be using less weight compared with a OHP or a behind the neck press.

Tips on how to do the Standing Bradford Press:

• Start with the burden in the same position to the OHP
• Press the bar up until it’s a couple of inches over your head then move it backwards to lower the burden behind your head until your elbows are at 90 degrees
• Immediately reverse the movement and push up and over your head bringing the bar back to starting position. That is one rep
• Repeat for desired reps

8. Hammer Press:

The hammer press requires the elbows to be tucked in to the perimeters so the stress is concentrated on the front delts. You’ll be able to do these unilaterally or each at the identical time. In case you settle on pressing one dumbbell up at a time you then can concentrate on working one side at a time while your core can even be engaged to maintain you balanced.

Tips on how to do the Hammer Press:

• Grab dumbbells with each hands using a neutral grip
• Sit down on bench (preferably without backrest to have interaction core more)
• Bring dumbbells as much as shoulder height
• Press through elbows until arms are fully prolonged
• Slowly lower to starting position
• Repeat for desired reps

Note: Try doing this exercise standing for those who really need to work your stabilizing muscles and core.

9. Arnold Press:

Named after the king himself Arnold Schwarzenegger, this shoulder press moves you thru multiple planes of motion so it’s great for strengthening all three delts.

The Arnold press can also be great for the stabilizer muscles that are needed within the overhead press. Use this exercise as an assistance lift to the OHP as it’ll enhance the muscles needed to execute a correct OHP. You’ll be able to activate the delts and stabilizer muscles much more for those who do that exercise standing.

Tips on how to do the Arnold Press:

• Sit down on a bench and grab dumbbells with an underhand grip then bring them up in front of you at shoulder level, palms facing towards you
• Open arms out to the side and press up while rotating your wrists until the weights are above your head and your palms are facing away from you
• Slowly return in the identical motion until you reach starting position
• Repeat for desired reps

10. Landmine Press:

This unilateral exercises is nice to work the shoulders at a special angle because you are not pressing straight up. You’ll be able to take some pressure off your shoulder joint but still get an awesome workout in for the front delts and scapular stabilizer muscles.

An additional advantage of doing the landmine press is that your core has to work hard to maintain you balanced so you possibly can get a shoulder and core workout in with one exercise.

Tips on how to do the Landmine Press:

• Kneel on the bottom together with your right knee together with your left leg forward
• Grab the tip of the bar with a neutral grip using your right hand
• Start with the bar on the front of your right shoulder then press out and away from you until your arm is prolonged
• Slowly return to starting position
• Repeat for desired reps

Note: In case you use each hands to do that exercise you’ll transfer many of the work to the upper chest reasonably than the front delts.

11. Reverse Grip Press:

The reverse grip press starts in the identical position because the Arnold press together with your palms facing towards you but as an alternative of opening the arms and rotating the wrists, you’ll press straight up.

This exercise is nice for targeting the front delts, triceps and the serratus anterior. 

Tips on how to do the Reverse Grip Press:

• Grab dumbbells with each hands using an underhand grip
• Bring the weights as much as shoulder level with palms facing in
• Press straight up until arms are prolonged
• Slowly return to starting position
• Repeat for desired reps

EZ Bar Reverse Grip Press:

This exercise works in the identical way because the seated reverse grip press but you can even have to have interaction your core muscles to maintain you upright.

Using the EZ bar combined with a reverse grip you’ll take some tension off of the shoulder joint and move it to the front delts. Folks that have shoulder pain when doing standard overhead press should give this exercise a try.

Summary of Overhead Press Variations

Apart from being an awesome strength and muscle-building exercise, one among the good things in regards to the overhead press is that there may be an infinite assortment of variations and equipment you should use.

We just went over every one intimately, but here’s a fast have a look at all of them, together with temporary descriptions of every.

How do I increase my Overhead Press?

To extend your overhead press, it is best to do more overhead pressing. Through consistent practice you’ll improve your form and technique which can help you press more weight over time. Try so as to add 5-10 kilos to your overhead press every 4 weeks and/or increase the variety of reps you’re doing.

To extend your overhead press, you possibly can mix in some overhead press variations similar to:

• Dumbbell overhead press
• Push press
• Seated overhead press
• Behind the neck press

Once you may have the overhead press down pat, you then can concentrate on strengthening the person muscles that enable you to do the overhead press. Assistance lifts can enhance your body’s mechanics to do the overhead press. A few of these assistance and accessory lifts include:

• Incline bench press
• Push ups
• Close grip bench press
• Upright rows
• Front raises
• Lateral raises
• Triceps extensions
• Shrugs
• Pullovers
• Hanging leg raises

How often should I OHP?

We often recommend that you are attempting to do the OHP and/or a variation 2-3 times every week. Multiple studies have shown that you’ll gain essentially the most strength and muscle for those who hit them twice every week with as much as 20 sets total. 

Tips on how to incorporate OHP into your routine

It is best to aim to incorporate OHP into your workout programming 2-3 times every week especially for those who’re a beginner. With this frequency, you’ll have the ability to get adequate reps and sets to stimulate muscle and strength gains while also allowing your muscles proper time to heal and get well.

In case you’re intermediate or advanced, you then might need less frequency but with more intensity. It’s best to do that big compound lift toward the start of your workout session when your muscles are fresh. Rest times ought to be 1-2 minutes between each set.

Let’s see how you possibly can put this into practice depending in your workout programming assuming hypertrophy is your end goal.

1) Upper/Lower Split:

With an upper/lower body split you’ll more than likely be training 4 days every week, 2 days will consist of upper body exercises and two days of lower body exercises. You’ll be able to select a schedule that matches your lifestyle, just ensure it gives you sufficient time to get well before working the identical muscles.

For instance, using the upper body workout below, you could possibly perform one on Monday and the opposite on Thursday.

Upper Body Session A:

Upper Body Session B:

2) Push/Pull/Leg Split:

On this split, you’ll do overhead press and/or variations of it on the push days either a few times weekly. For instance:

3) 5 Day “Bro” Split:

This split, sometimes known as the Bro Split, targets a special body part every day, so a shoulder day might appear like:

An alternative choice is a split that pairs a bigger muscle with a smaller one, like this back and shoulders workout, a routine during which the barbell overhead press takes center stage.

4) Full Body Split:

On this program, you’ll train 3 days through the week and hit each major muscle group in every session with a rest day in between each workout session. You’ll do an overhead press and/or a variation of it each workout.

Monday:

• Standing Overhead Press: 5 sets x 5 reps

Wednesday:

• Seated Dumbbell Press: 4 sets x 6-8 reps

Friday:

• Military Press: 3 sets x 8-10 reps

Common Pain Points From Overhead Press

Despite the fact that the overhead press might look easy from an out of doors perspective, it’s one among the tougher and technical compound lifts. With this complexity of the overhead press also comes the potential for injuring yourself or experiencing pain, it will possibly’t be understated how vital proper form and technique is.

You have to all the time ensure your shoulders are warmed up with some shoulder mobility exercises before performing the overhead press. Here’s a few of the common pains or issues people can experience when doing overhead presses:

• Neck: We briefly touched on this point above nevertheless it’s vital to reiterate the actual fact it is best to keep your neck straight and neutral throughout the movement. Don’t look up, to the side or anywhere else but straight ahead as you do overhead presses. It’s also vital that you simply don’t poke your neck forward an excessive amount of to complete locking out the lift, keep your head in step with your spine.The bar ought to be directly over your shoulders at the highest of the lift not behind you. You would possibly experience a shooting pain in your neck or traps for those who twist, tilt or poke your neck as you’re pressing up. Lastly, all the time ensure to warm up before you get into your working sets. You’ll be able to start with an empty bar for five reps then increase the burden accordingly to do one other two warm up sets of 3-5 reps.
• Shoulders: The shoulder is a novel joint with a big selection of motion that will be injured easily for those who aren’t vigilant about your form. When doing the overhead press it is best to shrug at the highest of the movement to cut back the probabilities of shoulder impingement. The explanation it is best to shrug your shoulders at the highest is in order that the rotator cuff muscle tissue isn’t squeezed between the upper arm bone and the AC joint.  Once the bar is at the highest of the movement remember that it should sit directly over your shoulders not in front or behind.
• Wrists: Wrist pain often happens in overhead press when the grip getting used is inaccurate. The important thing to avoid wrist pain is to have the bar at the underside of the palm and keep your wrist straight when pressing up. It is advisable to try using the Bulldog grip to assist reinforce the positioning of the burden in order that it sits directly above the forearms.
• Lower Back: Some people hyper-extend their lower back to help them getting the burden up. Don’t do that! In case you don’t keep your back neutral throughout the overhead press there’s a probability you injure your lower back. Unfortunately, a typical tendency is to lean and arch the back when pressing up a heavy weight but this will result in back pain and even herniated discs. To assist keep your back neutral it is best to squeeze your abs, glutes and quadriceps. It’s also possible to consider wearing a weight lifting belt to assist brace your core area though it won’t necessarily fix bad form.

Tips on how to Fix Pain From Overhead Press

Treatment of pain from overhead press can be depending on what the pain is and where it’s situated.

So long as the pain you’re affected by isn’t a significant injury like a muscle tear or herniated disc the treatment protocol will often include rest, icing and/or heat treatment, trigger point massage and stretching. Performing the overhead press with proper technique and form will go a great distance in helping you to avoid experiencing any form of pain.

To perform myofascial release for shoulder pain from overhead presses, simply use a lacrosse ball or massage ball to use pressure to the trigger points and move in small circles for 20-30 seconds. Repeat this a couple of times a day until pain is gone.

Best Shoulder Stretches Before Performing OHP

Before you exercise it is best to all the time start with some dynamic stretches or mobility exercises to get the blood flowing and the muscles warmed up. Once your workout is accomplished it is best to perform some static stretches as a cool down so that you may reduce soreness because the muscles get well.

Listed below are some stretches for the shoulders that will be done on the times you can be doing overhead press or any form of shoulder exercise. These stretches will work all three heads of the deltoids and the rotator cuff.

1. Arm Circles:

This a straightforward dynamic stretch that may warm up the shoulder girdle and get the blood flowing to your muscles which are involved within the OHP. We prefer to do 5-10 small, medium and enormous circles in each direction before our shoulder workout.

Not much of a proof is required here, bring your arms out to your sides then move them in a circular motion.

2. Doorway Shoulder Stretch:

That is an awesome static stretch to actually open the chest and shoulders. Static stretches ought to be done after your workouts to assist keep the muscles pliable so that they get well higher.

Stand in the midst of a door way in a staggered stance. Reach up together with your arms and place palms on the wall you you form a Y shape. Gently lean forward to position pressure in your arms. Hold this position for 20-30 seconds.

3. Shoulder Flexor Stretch:

Use this stretch for the shoulder flexors i.e. your front delts. Place your arm behind your back together with your elbow bent at 90 degrees together with your fingers pointing up and your palm facing away out of your elbow.

Use your inactive arm to softly lift your lively arm’s forearm to feel a stretch. Hold this position for 20-30 seconds then repeat on the opposite side.

4. Reverse Shoulder Stretch:

You’ll be able to get an excellent stretch in your front delts, upper chest, biceps and forearms with this one static stretch. To do that stretch, stand in front of a raised platform (bench, table, desk) then reach behind you together with your arms prolonged and palms facing down.

Slowly squat down by bending on the knees until your palms are on the surface of the platform. Attempt to go as little as you possibly can in order that your arms are shoulder level. Hold on this position for 20-30 seconds.

5. Cross Body Shoulder Stretch:

This stretch may also help to enhance the rear delt flexibility and mobility. The cross body stretch may help to enhance the horizontal adduction ROM and increase glenohumeral joint internal rotation, each of that are vitally vital for overhead exercises.

To do that exercise simply reach across your body with one arm over your chest then place your other arm under it together with your elbow bent. Gently apply press together with your bent arm’s forearm to the stretched arm. Hold this position for 20-30 seconds then switch sides.

6. Arm Down Rotator Stretch:

Unfortunately many individuals suffer from rotator cuff injuries or pain sooner or later of their lives, this will somewhat be attributed to the shortage of stretching. Since the OHP recruits a few of the rotator cuff muscles this is an important stretch to do.

Grab a follow one hand then place it behind the other shoulder. Reach back together with your other hand and grab the follow your palm facing behind you. Gently press apply press the highest of the stick. Hold for 20-30 seconds then switch sides.

How Much should I have the ability to Overhead press? 

There’s not a precise formula to find out how much weight it is best to have the ability to overhead press. Nonetheless, ExRx has collected data because the 1950’s regarding average 1RM for various lifts including the overhead press⁵.

Let’s have a look at the typical adult female and male estimated 1RM in kilos within the US:

• Male: 20 years old, stands at 5 feet 9 inches and weighs 198 kilos with a BMI of 30
• Female: 20 years old, stands at 5 feet 4 inches and weighs 170 kilos with a BMI of 26

Note: The numbers above are a rough baseline to work from whereas you would possibly have the ability to lift kind of depending in your genetics and stature.

Don’t be discouraged in case your lifts don’t match up, with exertions and dedication your lifts will improve over time so long as you’re following the concept of progressive overload and eating and sleeping right.

Overhead Barbell Press: Final Notes

The overhead press is a vital upper body compound exercise that may add some serious strength and size to the shoulders if done properly. You’ll improve and stronger on the overhead press for those who practice.

Add in some OHP variations and switch up other training variables in order that you do not get bored together with your training. Try to incorporate the OHP and/or its variations 2-3 times every week in your routine and throw in some assistance and accessory lifts that can help to spice up your overhead press.

Able to add the overhead press to your workout routine? Start by finding the very best workout split for you and programming the OHP and a couple of variations into it. And for those hoping to overhead press anytime, anywhere, ensure you add one among these 15 Best Barbells to your private home gym!

References:

1. Saeterbakken, Atle H., and Marius S. Fimland. “Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses.” Journal of Strength and Conditioning Research, vol. 27, no. 7, July 2013. https://doi.org/10.1519/jsc.0b013e318276b873.
2. Campos, Yuri A. C., et al. “Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals.” Journal of Human Kinetics, vol. 75, no. 1, Oct. 2020. https://doi.org/10.2478/hukin-2020-0033.
3. DICUS, JEREMY R., et al. “Stability of Resistance Training Implement Alters EMG Activity through the Overhead Press.” International Journal of Exercise Science, vol. 11, no. 1, June 2018, pp. 708–16, www.ncbi.nlm.nih.gov/pmc/articles/PMC6033506/.
4. McKean, Mark R., and Brendan J. Burkett. “Overhead Shoulder Press – In-Front of the Head or behind the Head?” Journal of Sport and Health Science, vol. 4, no. 3, Sept. 2015. https://doi.org/10.1016/j.jshs.2013.11.007
5. https://exrx.net/Testing/WeightLifting/PressStandards