Strengthening Shoulders with the Overhead Press
Table of Contents
What is an Overhead Press
The overhead press or OHP is a compound exercise that primarily targets the muscles of the shoulders, triceps, and upper chest. It involves a vertical push, lifting a dumbbell or barbell overhead. It is a great exercise for upper-body development and is a staple in many upper-body training programs.
How to Overhead Press
To get started, stand with your feet shoulder-width apart and hold the barbell in a front rack position.
Grab a barbell slightly wider than shoulder-width apart at your shoulder height, with your palms facing forward.
Take a deep breath and engage your core to maintain a neutral spine throughout the movement.
Press the barbell overhead and extend your arms fully locking out your elbows. The barbell should be directly above your head and joints should be stacked (i.e. Wrist above elbows, Elbows above shoulders). Tuck your chin and move your head slightly backward to allow the barbell to clear your face.
Lower the barbell under control back to your shoulders.
Overhead Press Muscles Worked
The overhead press is a compound movement that engages multiple muscle groups, including:
• Shoulders: The primary target of the exercise (Anterior Deltoid, Medial Deltoid, and Posterior Deltoid).
• Triceps Brachii: The muscles in the back of your upper arms help extend your elbows during the press.
• Pectoralis Major: The upper pectoral muscles assist in pushing the weight overhead.
• Trapezius: The traps stabilize the shoulder blades and help control the movement.
Overhead Press Benefits
Incorporating the overhead press into your workout routine offers several benefits:
Increase in upper-body strength: Being a compound movement It is highly effective in building upper-body strength and muscle.
Shoulder Development: The overhead press is a staple for someone looking to target their deltoids.
Core Engagement: To stabilize the movement, your core muscles must be engaged, leading to improved core strength.
Overhead Press Form
Feet shoulder width apart.
Hands slightly wider than shoulder-width apart.
Tuck your chin to move your head slightly backward to allow the barbell to clear your face.
Keeping a neutral spine. Avoid overarching your back and flaring your ribs.
Stacked joints (Wrist above elbows, elbows above shoulders).
Fully lock out arms at the top of the movement.
Maintain a forward gaze.
Overhead Press Variations
There are many variations you can do for the overhead press:
Dumbbell Overhead Press
This version allows for a greater range of motion and works the arms independently of each other. Can be a great alternative for someone with muscle imbalances between the left to right arm.
Seated Overhead Press
Performed while sitting on a bench, this variation reduces lower back strain and core requirement, to isolate the shoulder muscles.
Overhead Press Machine
Suitable for beginners, this machine provides stability and is easier to control.
Overhead Press Alternatives
Difference Between Overhead Press vs. Shoulder Press
The terms "overhead press" and "shoulder press" are often used interchangeably, but there are some differences. The overhead press typically involves a barbell or dumbbells, while the shoulder press can include various machines and exercises that target the shoulders. Essentially, the overhead press is a specific type of shoulder press.
