February 18, 2023 3 min read
The overhead press is one of the most effective exercises for building strength and muscle mass. It's a compound exercise that works multiple muscles in your upper body, including your shoulders, chest and triceps. If you're looking to strengthen your overhead press, there are many innovative ways to do so.Shop The Collection: Smith Machines
In this blog post, we'll discuss some of the most effective and innovative ways to increase your overhead press strength. We'll cover everything from proper form and technique to using more advanced tools and equipment. By the end of this article, you'll have all the knowledge and tools necessary to take your overhead press to the next level.Shop The Gear: Altas AL-3061B All-in-One Functional Smith Trainer, $3,849.99 USD
One of the most important aspects of any weightlifting exercise is proper form and technique. This is especially true when it comes to the overhead press. Having good form will ensure that you get the most out of each repetition and reduce the risk of injury.Shop The Collection: Dumbbells
The first step to increasing your overhead press strength is to master the basic form. Start by standing with your feet shoulder width apart, your knees slightly bent, and your back straight. Hold the barbell at shoulder height with your palms facing forward. From here, inhale deeply, brace your core, and press the barbell up until your arms are fully extended. Exhale as you lower it back down to your starting position. Make sure to keep your elbows tucked in close to your body throughout the movement.Shop The Gear: MAGMA Rubber Hex Dumbbells, from $5.99 USD
Once you've mastered the basic form, you can start to focus on improving your technique. This includes things like squeezing your glutes and engaging your lats as you press the barbell. You can also experiment with different grips to target different muscles. For example, using a wide grip will work more of your chest while a narrow grip will work more of your triceps.
In addition to mastering proper form and technique, there are several advanced training methods you can use to increase your overhead press strength. These include drop sets, forced reps, and supersets.
Drop sets involve performing a set of reps at a certain weight and then immediately reducing the weight and continuing with the same number of reps. This method is great for pushing yourself to your limits and stimulating further gains in strength. Forced reps involve having a spotter help you with the last few reps of an exercise. This allows you to push your muscles past their normal limits and stimulate even greater growth in strength. Supersets involve alternating between two different exercises with little to no rest between them. This method increases the intensity of your workout and helps to build endurance as well as strength.
Another great way to increase your overhead press strength is to implement progressive overload. This involves gradually increasing the amount of weight you're lifting over time. This will force your muscles to adapt and grow stronger in order to handle the heavier load. It's important to make sure you're increasing the weight in small increments so that you don't overwhelm your muscles and put yourself at risk of injury.
It's also important to keep track of your progress. Keep a log of how much weight you're lifting for each exercise so that you can see how far you've come and plan for future progress. This will help you stay motivated and focused on achieving your goals.
If you're looking to take your overhead press to the next level, you may want to consider investing in some additional equipment. Resistance bands and suspension trainers are great tools for adding variety to your workouts and challenging your muscles in new ways. They can also be used to perform assisted reps, which are great for targeting specific muscle groups and breaking through plateaus.
Weighted vests are another great tool for increasing your overhead press strength. Wearing a weighted vest adds extra resistance to your workout and forces your muscles to work harder. This will help you pack on muscle and increase your overall strength.
Finally, specialized bars and handles can help you target specific muscles. For example, using a cambered bar will emphasize your triceps, while using a Swiss bar or neutral-grip handles will target your chest and shoulders.
The overhead press is one of the best exercises for building strength and muscle mass. To get the most out of this exercise, it's important to focus on proper form and technique, utilize advanced training methods, use progressive overload, and invest in additional equipment. By following these tips, you'll be well on your way to achieving your strength goals.