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The Overhead Press is an excellent exercise for building strength in the deltoids, triceps and upper chest. When done correctly, it can help you build a strong and well-defined upper body. It’s also one of the most effective exercises for developing shoulder stability and improving posture. However, if done incorrectly, it can lead to serious injuries.
Shop The Collection: BarbellsIf you’re new to the Overhead Press or if you’ve been doing it for years, it’s important to be aware of the common mistakes people make when doing the exercise. Knowing what these mistakes are and how to avoid them will ensure that you get the most out of your workouts and stay safe while doing them.
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One of the most common mistakes people make when doing the Overhead Press is not warming up properly before starting their workout. A proper warm-up is essential for any strength training exercise, as it helps to prepare your body for the exercise and prevents injuries from occurring. It’s especially important when doing the Overhead Press because it involves a lot of shoulder movement, which can be quite taxing on the joint.
Shop The Collection: DumbbellsAn effective warm-up should include dynamic stretching and light cardio exercises. Dynamic stretching involves moving your muscles through their full range of motion – for example, arm circles, windmills and lateral raises. This type of stretching helps to increase blood flow to the muscles, making them more supple and less prone to injury. Light cardio exercises such as jogging, cycling or jumping rope can help to further increase blood flow and warm up the muscles.
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Another mistake people often make when doing the Overhead Press is using too much weight. Many people think they need to use heavy weights to get results, but this isn’t necessarily true. In fact, lifting heavy weights without proper form can lead to serious injuries.
When doing the Overhead Press, it’s best to start with a lighter weight and focus on perfecting your form before gradually increasing the weight. This will help to ensure that you’re using the correct muscles and performing the exercise correctly. Additionally, it’s important to pay attention to the amount of weight you’re using and make sure it’s not so heavy that it causes you to lose form or put excessive strain on your joints.
Another common mistake people make when doing the Overhead Press is rounding their back. This can happen if the weight is too heavy or if you’re using incorrect form. Rounding your back puts unnecessary strain on your spine, and can lead to serious injuries.
To avoid this, make sure to keep your back straight throughout the exercise. Also, be sure to keep your head up and look straight ahead. This will help to ensure that your back remains in a neutral position and that your spine stays in alignment.
Another mistake people make when doing the Overhead Press is bouncing the weight off their chest. This can happen if you’re using too much weight or if your form is incorrect. Bouncing the weight off your chest puts unnecessary strain on your shoulders and increases the risk of injury.
To avoid this, make sure to keep the barbell stable throughout the entire exercise. Also, be sure to lower the weight slowly, using a controlled motion. This will help to ensure that you’re using the correct muscles and that you’re not putting unnecessary strain on your shoulders.
Many people make the mistake of locking out their elbows when doing the Overhead Press. Locking out your elbows puts excessive strain on the joint and increases the risk of injury. To avoid this, make sure to keep your elbows slightly bent throughout the entire exercise.
You should also make sure to keep your elbows close to your body, as this will help to ensure that you’re using the correct muscles and that you’re not putting excessive strain on your shoulders. Additionally, be sure to keep the barbell close to your body – this will help you maintain good form and reduce the risk of injury.
The Overhead Press is an excellent exercise for building strength in the upper body. However, it’s important to be aware of the common mistakes people make when doing the exercise. By avoiding these mistakes, you can ensure that you get the most out of your workouts and stay safe while doing them.
