July 03, 2023 4 min read
The overhead press is an exercise that primarily targets the muscles of the shoulders. It’s one of the most popular exercises for improving shoulder strength and mobility, as well as upper body stability. The overhead press can be performed with either a barbell or dumbbells. When performed correctly, it can help to improve posture, reduce risk of injury and build overall strength.Shop The Collection: Barbells
An overhead press is a great way to strengthen the shoulders, triceps, and upper back. It helps to improve posture by strengthening your core and upper body stabilizers, while also reducing your risk of injury. It also increases muscle mass and builds overall strength. In addition, the overhead press can help to improve muscular balance across the shoulder complex, which can result in improved shoulder mobility.Shop The Gear: Concorde Olympic Training Barbell – 45 LB, $249.99 USD
When performing the overhead press, proper form is essential for safety and effectiveness. Here are the steps for performing the overhead press with perfect form:Shop The Collection: Dumbbells
Begin by standing with your feet shoulder-width apart and your knees slightly bent. If you’re using a barbell, grasp the bar with an overhand grip just outside your shoulders. Adjust your grip width so that your arms are at a 90-degree angle when the bar is at chest level. If you’re using dumbbells, hold them at your sides with palms facing forward.Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150LB Dumbbell Set, $271.99 USD
Initiate the movement by pushing your hips and butt backward, while keeping your chest up and arms straight. As you push your hips back, brace your core and maintain a neutral spine. This will help to ensure that you’re using your entire body to perform the exercise, rather than relying solely on your arms.
Once you’ve initiated the movement with your hips, drive the weight up and overhead. Keep your elbows slightly bent and your head in line with your torso. Push the weight directly overhead and squeeze your glutes and abs to stabilize your body.
Once the weight is overhead, lower it back down to the starting position. Keep your chest up and elbows slightly bent to maintain proper form. As you lower the weight, control the motion and keep tension on the muscles throughout the entire range of motion.
Repeat the movement for the desired number of repetitions. Be sure to keep your core tight and maintain proper form throughout the entire range of motion. If you’re performing the exercise with a barbell, make sure to keep your wrists in line with your elbows for maximum effectiveness.
Here are some tips for improving your overhead press form:
Here are some common mistakes to avoid when performing the overhead press:
The overhead press is a great exercise for strengthening the shoulders, triceps, and upper back. It can also help to improve posture, reduce your risk of injury, and build overall strength. To perform the overhead press with perfect form, make sure to keep your chest up, drive through your heels, and maintain proper posture throughout the entire range of motion. Additionally, focus on contracting the muscles of the shoulders, back, and core. Finally, avoid common mistakes such as bouncing the weight, rounding the shoulders, and not focusing on form. With practice and proper form, you can master the overhead press and get the most out of your workout.