September 21, 2023 3 min read
An overhead press is a compound exercise that strengthens the muscles in your shoulders, chest and triceps. It is performed by pressing a barbell or dumbbells up over your head in a standing position. It is considered a basic strength-training exercise and is often used as part of a weightlifting program.Shop The Collection: Smith Machines
The overhead press is a great exercise for developing strength in the shoulder and upper body muscles. It also helps to develop balance and stability. It can help improve posture and reduce risk of injury, particularly in the shoulder joint. Additionally, performing an overhead press regularly can help to increase muscle mass, which can improve your overall appearance.Shop The Gear: Altas AL-3061B All-in-One Functional Smith Trainer, $3,849.99 USD
While the overhead press is a great exercise, it is important to supplement it with additional exercises to get the most out of your training. Isolation exercises are great for this purpose, as they focus on specific muscles or muscle groups. Here are some isolation exercises to consider adding to your workout routine:Shop The Collection: Dumbbells
Front raises are a great exercise for strengthening the front deltoids (shoulder muscles). To perform this exercise, hold a pair of dumbbells at your sides and lift them up in front of you until your arms are parallel to the floor. Hold for a few seconds and then lower back down. This exercise can be done with one arm at a time, or you can do them together.Shop The Gear: CAP Barbell Rubber Hex Dumbbells, from $5.99 USD
Lateral raises are a great way to strengthen the lateral deltoids (side shoulder muscles). To perform this exercise, grab a pair of dumbbells and stand with your arms at your sides. Raise your arms out to the side until they are parallel to the floor. Hold for a few seconds and then lower back down. Again, you can do this exercise with one arm at a time or both arms together.
Rear delt flyes are a great exercise for targeting the rear deltoids (back shoulder muscles). To perform this exercise, grab a pair of dumbbells and stand with your arms at your sides. Lift the dumbbells out to the side, keeping your elbows slightly bent. Hold for a few seconds and then lower back down. This exercise can also be done with one arm at a time or both arms together.
Upright rows are a great exercise for targeting the trapezius muscles (upper back muscles). To perform this exercise, grab a barbell with your hands slightly wider than shoulder width apart. Pull the barbell up towards your chin, keeping your elbows higher than your hands. Hold for a few seconds and then lower back down. You can also do this exercise with dumbbells instead of a barbell.
Tricep extensions are a great exercise for targeting the triceps muscles (back of the arm muscles). To perform this exercise, grab a pair of dumbbells and hold them behind your head with your elbows close to your ears. Extend your arms straight up and hold for a few seconds. Lower back down and repeat. You can also do this exercise with one arm at a time.
When performing any type of isolation exercises, it is important to keep proper form. Make sure you are using the correct amount of weight and that you are not straining your muscles too much. If you start to feel pain, stop immediately. Additionally, make sure to take rest days between workouts so your muscles have time to recover.
It is also important to remember that isolation exercises are supplemental exercises. They should not be the focus of your workout routine. Instead, use them to supplement your other exercises. Focus on compound exercises such as squats, deadlifts, and overhead presses to build strength and muscle mass.
If you are looking to supplement your overhead press training, isolation exercises are a great option. These exercises focus on specific muscle groups, helping you to target those weak spots and build strength. Remember to keep proper form and use the correct amount of weight. Most importantly, make sure to focus on compound exercises and use isolation exercises as supplemental exercises.