Your Cart is Empty
The overhead press is an exercise that can be used to target the shoulder muscles, and strengthen the upper back. It is a great exercise for improving posture, increasing muscle strength and stability, and building overall body strength. When done correctly, it can also help you build bigger shoulders and chest muscles. However, if you don’t have the proper technique and form, the exercise can be ineffective and even dangerous. As with any exercise, there are many ways to make the overhead press more effective.
Shop The Collection: BarbellsWhen performing the overhead press, it’s important to use proper form. Start by standing with your feet hip-width apart and your core engaged. Hold a barbell or dumbbells at shoulder height, with your elbows bent and your palms facing away from you. From here, press the weight straight up overhead until your arms are extended and keep your core engaged throughout the entire movement. Make sure to keep your head, neck, and spine in a neutral position, and avoid arching your back. This will ensure that you are using the correct muscles and engaging your core properly.
Shop The Gear: CAP Barbell Olympic Chrome Bar, 6-ft, $135.99 USD
Proper breathing is essential for any type of exercise, and especially important for overhead presses. As you lift the weight, inhale deeply through your nose and exhale through your mouth as you press the weight up. Keeping your breathing steady will help you maintain a good rhythm and keep your core engaged. Make sure to exhale completely at the top of the movement before lowering the weight back down.
Shop The Collection: DumbbellsMany people tend to shortchange themselves when doing overhead presses by not fully extending their arms at the top of the movement. To increase the range of motion, focus on pressing the weight all the way up so that your arms are fully extended. This will allow you to engage more muscles and get a better workout.
Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150LB Dumbbell Set, $271.99 USD
It’s important to avoid locking out your elbows when performing overhead presses. Doing so puts unnecessary strain on the joint, which can lead to injury. Instead, focus on keeping your elbows slightly bent at the top of the movement, while still engaging your triceps and shoulders. This will ensure that you are engaging the right muscles without putting unnecessary strain on your joints.
Another great way to make overhead presses more effective is to vary your grip. You can use a wide, overhand grip, a close underhand grip, or even a neutral grip. Each grip will target different muscles and put extra emphasis on certain areas of your shoulders. Experiment with different grips to find the one that works best for you.
Most people tend to rush through exercises like the overhead press. However, it’s important to slow down the movement and focus on each repetition. Focusing on controlled movements will help you engage the correct muscles and reduce the risk of injury. Try to take at least two seconds to press the weight up and two seconds to lower it back down. This will help you get the most out of the exercise.
One of the best ways to make the overhead press more effective is to focus on mind-muscle connection. Instead of just going through the motions, try to really focus on the muscles you are working. Make sure to concentrate on contracting the muscles in your shoulders, back, and core as you press the weight up. This will help you get the most out of each repetition and ensure that you are engaging the right muscles.
Finally, another great way to make the overhead press more effective is to change up your repetitions and sets. You can do higher repetitions with lighter weights or lower repetitions with heavier weights. Changing the number of reps and sets will help keep your muscles guessing and prevent them from getting too comfortable with the same routine.
The overhead press is a great exercise for targeting the shoulders, strengthening the upper back, and building overall body strength. To get the most out of this exercise, it’s important to use proper form, focus on your breathing, increase the range of motion, vary your grip, and focus on mind-muscle connection. Additionally, changing up the number of repetitions and sets can help keep your muscles challenged and prevent them from getting too comfortable with the same routine. With these tips, you can make sure that your overhead press workouts are as effective as possible.
