The overhead press, also known as the shoulder press, is a compound exercise that is used to build upper-body strength with a focus on the shoulders. It can be performed with any weight/equipment, but it is most commonly done with a barbell, dumbbell, or kettlebell. Out of those, the kettlebell provides a different way to get the most benefit out of the exercise, and more variety due to the grip characteristics.
The exercise can be performed sitting or standing, with alternating arms or with a hammer grip with palms facing each other. When performed standing, many more muscle groups are recruited to maintain balance and support the lift, which benefits core strength, core stability, and improved shoulder mobility. To some extent, it can be thought of as a whole-body exercise, similar to the squat and deadlift. The core activation will disappear if you perform the overhead press while seated with your back against the back of a pad. All of the work will be done by the shoulders and triceps.
Overhead press, like many other resistance training exercises, increases strength and develops upper-body muscles such as the chest, shoulders, triceps, and upper back. Lifting weights overhead recruits more abdominal and stabilizing muscles, which improves posture and aids in functional movements. As previously stated, the overhead press is an excellent full-body workout. Even if it is primarily an upper-body exercise, your lower body remains engaged throughout the exercise.
The overhead press can be done by taking the weight from a rack or by cleaning the weight from the floor. The weight is then pushed overhead until the elbows are completely locked out. To maintain balance as the weight clears the head, the lifter leans forward slightly. At the top of the press, he checks to ensure that his abs and glutes are still engaged and that he is not bending his lower back. Then he slowly lowers the bar to his shoulders.
Overhead Press Instructions
- Stand up straight grabbing a weighted barbell using a pronated grip with your hands slightly wider than shoulder-width apart.
- Place the bar on your collar bone, then lift it above your head by locking your arms.
- Hold for a count squeezing your back and shoulders tightly.
- Lower the bar down to the collar bone slowly, and repeat for as many reps and sets as desired.