Overhead Press: Build Shoulder Strength

Instruction

1. Starting Position:

   • Stand with your feet shoulder-width apart, with your toes slightly pointed outward.
   • Grip the barbell with both hands slightly wider than shoulder-width. The bar should be resting on your shoulders, with your elbows slightly in front of the bar (not flaring out too much).
   • Engage your core, and brace your midline. Your chest should be lifted, and your shoulders should be relaxed and not shrugged.

2. Pressing the Bar:

   • Begin the press by driving the barbell straight up overhead.
   • Keep the bar as close to your face as possible. Your elbows should move forward first, then the bar should follow in a vertical path.
   • Press the bar until your arms are fully extended above your head. Your wrists should be straight, and the bar should be in line with your ears.
   • At the top of the movement, make sure to finish with your body in a straight line. The bar should be directly above your midline, with your head slightly through your arms.

3. Lowering the Bar:

   • Control the descent of the bar, lowering it back to shoulder height in a controlled manner. Keep your core tight and resist the urge to let the bar "fall" back down.

4. Breathing:

   • Inhale before you start the press to brace your core.
   • Exhale as you press the bar overhead.
   • Inhale again as you lower the bar to your shoulders.

Tips

1. Core Engagement:
   The Overhead Press requires significant core stability. Ensure that your core is engaged throughout the movement. A strong core will prevent your lower back from arching excessively and will help keep your posture upright. Brace your core by taking a deep breath into your belly before initiating the press.

2. Elbow Position:
   Keep your elbows slightly in front of the bar, not too far back or out to the sides. This helps in maintaining a more efficient pressing path and maximizes the use of your shoulder muscles. Having the elbows too far behind the bar can cause you to press forward, losing balance and power.

3. Avoid Arching the Lower Back:
   A common mistake in the overhead press is excessive arching of the lower back, which places strain on your spine and reduces the efficiency of the press. Engage your core, and make sure your torso remains relatively neutral throughout the lift.

4. Push Your Head Through:
   At the top of the movement, make sure to push your head slightly through your arms. This will allow the bar to be directly overhead, aligned with your midline. It also prevents the bar from being too far in front or behind you, which could lead to instability.

5. Progressive Loading:
   Start with a manageable weight to ensure good form, and gradually increase the load as your strength and technique improve. The overhead press is a demanding movement, so building strength over time is key.

6. Foot Positioning:
   Your feet should be set at a stable shoulder-width stance. Avoid using the legs to help lift the bar (this would turn it into a push press), and focus on using the upper body muscles to press the weight overhead.

7. Warm-Up and Mobility:
   Proper shoulder mobility is critical for a safe and effective overhead press. Prior to your workout, spend time warming up your shoulders, wrists, and thoracic spine (upper back) to ensure good range of motion and prevent injury.

8. Scapular Stability:
   When pressing, think about keeping your scapula (shoulder blades) stabilized and engaged. Avoid letting your shoulders "shrug" or roll forward, which can compromise your press and lead to injury.