June 22, 2023 3 min read
The overhead press is one of the most classic and effective exercises for building strength in the upper body. The exercise consists of pushing a weight up from your shoulders to above your head. It can be done with a barbell, dumbbells, kettlebells, or any other type of weight. It works the shoulders, triceps, and chest muscles, as well as engaging the core and back muscles to stabilize the movement.Shop The Collection: Barbells
As you progress with the exercise, you may find that you need to add more advanced techniques in order to keep it challenging. Here are some advanced techniques for overhead press exercises that you can use to increase the intensity of your workout.Shop The Gear: CAP Barbell Olympic Chrome Bar, 6-ft, $135.99 USD
The incline overhead press is a great way to increase the range of motion of the overhead press. Instead of pressing the weight straight up from shoulder level, you are pressing the weight up at an angle. This requires more stabilization from the muscles in your core and back, as well as greater range of motion in the shoulder joint.Shop The Collection: Dumbbells
To perform an incline overhead press, set up a bench at an incline of 45-60 degrees. Lie on the bench and hold the weight with your hands in front of your shoulders. Push the weight up until your arms are fully extended above your head. Lower the weight slowly back down to the starting position and repeat.Shop The Gear: MAGMA Rubber Hex Dumbbells, from $5.99 USD
The Arnold press is another variation of the overhead press that helps to target the shoulders even further. This exercise was popularized by bodybuilder and Hollywood legend Arnold Schwarzenegger. To perform the Arnold press, start with the weight in front of your shoulders, with your palms facing towards your body. As you press the weight up, rotate your wrists so that your palms face away from your body at the top of the movement. Reverse the movement to lower the weight back down to the starting position.
This exercise works the same muscles as the standard overhead press, but the twisting motion at the top of the movement targets the shoulders even more effectively. It also helps to engage the rotator cuff muscles which are responsible for stabilizing the shoulder joint during the exercise.
The single arm overhead press is a great way to make the exercise even more challenging. Instead of pressing the weight up with both arms, you will be pressing the weight up with just one arm. This requires much more stability and balance, as the weight is only being supported by one side of your body.
To perform the single arm overhead press, start with the weight in one hand in front of your shoulder. Push the weight up until your arm is fully extended above your head. Lower the weight slowly back down to the starting position and repeat with the other arm.
The plyometric overhead press is an advanced technique that combines strength and power. It is a great way to increase the intensity of your workout and build explosive power in the upper body. To perform the plyometric overhead press, start with the weight in front of your shoulders. Push the weight up explosively until your arms are fully extended above your head. Catch the weight as it comes back down and immediately push it up again. Repeat this explosive movement for the desired number of repetitions.
This exercise is not for the faint of heart. It requires a great deal of control and coordination, as well as explosive power. If you are looking to take your overhead press to the next level, then give the plyometric overhead press a try.
Supersets are a great way to challenge your body even further. Instead of resting between sets, you will pair two exercises together and perform them back-to-back. This increases the intensity of your workout, as the muscles are constantly being challenged. A great superset for the overhead press is to pair it with a pull-up or chin-up.
To perform this superset, start by doing a set of overhead presses. Immediately after finishing your set, move to the pull-up bar and do as many reps as possible. Rest for 30-60 seconds and then repeat the superset. This will help to build strength, power, and endurance all in one workout.
These are just a few of the advanced techniques that can be used to make the overhead press even more challenging and effective. By adding these variations to your routine, you can work different muscles and increase the intensity of your workouts. Give them a try and see how they can help you reach your fitness goals.