October 02, 2023 3 min read
The overhead press is one of the most basic and fundamental exercises for developing upper body strength. It involves pressing a weight directly over your head, hence the name. This exercise works the deltoids, triceps, and trapezius muscles. Proper technique is essential to get the most out of your workout and avoid injury.Shop The Collection: Smith Machines
When performing the overhead press, it's important to make sure your grip is correct. The bar should be held at shoulder width with your palms facing forward. Your elbows should be slightly bent and tucked in close to your body. Make sure to keep your back straight and your feet slightly wider than hip width apart.Shop The Gear: Altas AL-3061B All-in-One Functional Smith Trainer, $3,849.99 USD
If you are using dumbbells, then the same principles apply. Hold the weights at shoulder width with your palms facing forward. Keep your elbows tucked in close to your body and your back straight. Your feet should be slightly wider than hip width apart. When lifting the weights up above your head, focus on raising them in a straight line without allowing them to drift away from your body.Shop The Collection: Dumbbells
When doing the overhead press, it is important to engage the correct muscles. The primary muscle groups involved in this exercise are the deltoids, triceps, and trapezius. To properly engage these muscles, you must ensure that you are pushing the weight up in a straight line. Do not allow the weights to drift away from your body as you raise them.Shop The Gear: CAP Barbell Rubber Hex Dumbbells, from $5.99 USD
To further engage the deltoids and trapezius, you can use an incline bench when performing the exercise. An incline bench will help to put more emphasis on those muscle groups. Additionally, you can also add variations such as pauses or slow negatives to increase the intensity of the exercise.
Proper breathing is essential when performing any exercise, including the overhead press. When lowering the weight, inhale deeply through your nose and exhale while pressing the weight up. Make sure your breathing remains consistent throughout the entire movement. Inhaling before each rep will help to keep your core engaged and prevent you from straining your back.
It is important to practice proper form and technique when performing any exercise, but especially the overhead press. One of the most common mistakes people make is arching their back while doing the exercise. This can result in strain or injury to the lower back muscles. To reduce the risk of injury, make sure to keep your back straight and your core tight throughout the movement.
Another safety tip is to always make sure that you are using the correct amount of weight. If the weight is too much for you, you could end up straining or injuring yourself. Start with lighter weights and gradually increase the amount as you become stronger. It is also important to make sure you have a spotter when doing heavy lifts.
The overhead press is a great exercise for building upper body strength. However, it is important to practice proper technique in order to get the most out of the exercise and reduce your risk of injury. Make sure to keep your grip and position correct, engage the right muscles, breathe properly, and use the appropriate amount of weight. By following these guidelines, you can safely and effectively perform the overhead press.