Your Cart is Empty
The overhead press is an essential exercise for those who want to build upper body strength and improve their overall fitness. Although the standard technique of performing an overhead press is effective, there are some unconventional techniques that can help you get even better results. These techniques can help you lift heavier weights, target certain muscles more effectively, and prevent injury.
Shop The Collection: BarbellsReverse grip overhead presses involve gripping the bar with your palms facing away from you instead of towards you. This variation of the overhead press works the deltoids differently than a regular overhead press. It also activates the triceps more and puts less strain on the wrists and elbows. To perform a reverse grip overhead press, stand with your feet shoulder-width apart and hold the bar in front of your shoulders with your palms facing away from you. Press the bar straight up over your head until your arms are fully extended and then lower it back to the starting position.
Shop The Gear: Concorde Olympic Training Barbell – 45 LB, $249.99 USD
Seated overhead presses involve sitting down while performing the overhead press exercise. This variation of the overhead press helps to reduce the amount of momentum used and requires more stabilization from the core muscles. It also puts less stress on the lower back, which is beneficial for those with back problems. To perform a seated overhead press, sit on a bench or chair with your feet flat on the floor. Hold the bar in front of your shoulders with your palms facing away from you. Press the bar straight up over your head until your arms are fully extended and then lower it back to the starting position.
Shop The Collection: DumbbellsSingle arm overhead presses involve performing the overhead press one arm at a time. This variation of the overhead press can help to target the weaker side of your body more effectively and also helps to correct any imbalances between the two sides of your body. To perform a single arm overhead press, stand with your feet shoulder-width apart and hold the bar in front of your shoulder with one hand. Press the bar straight up over your head until your arm is fully extended and then lower it back to the starting position. Repeat on the other side.
Shop The Gear: CAP Barbell Neoprene Dumbbells, from $1.99 USD
Push presses involve using a slight jump to help you press the barbell overhead. This variation of the overhead press helps to increase the amount of weight that can be lifted and also helps to increase power and speed. To perform a push press, stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with your palms facing away from you. Bend your knees slightly and then explosively extend them as you press the barbell overhead. Lower the barbell back to the starting position and repeat.
Bottoms up presses involve pressing the barbell from a bottom up position. This variation of the overhead press requires more stability and control and helps to increase shoulder stability and strength. To perform a bottoms up press, stand with your feet shoulder-width apart and hold the barbell in front of your waist with your palms facing away from you. Press the barbell straight up over your head until your arms are fully extended and then lower it back to the starting position.
These unconventional techniques can help you increase your overhead press and get better results. Not only will they help you lift heavier weights and target certain muscles more effectively, but they can also help to reduce the risk of injury. So if you’re looking to take your overhead press to the next level, give these techniques a try!
