The overhead press (OHP) is a fundamental exercise for building shoulder strength and size. It primarily targets the anterior deltoids, with secondary involvement from the upper pecs and triceps. The movement involves shoulder flexion, lifting your arms overhead, and elbow extension. From a posterior view, you’ll also notice scapular upward rotation, driven by the upper traps.
The OHP is a valuable exercise for several reasons. As a multi-joint barbell movement, it allows for progressive overload, enabling continuous strength gains over time. While strength progression may be slower compared to other exercises, patience is key. Additionally, the OHP offers a significant range of motion, approaching 180 degrees of shoulder flexion, contributing to overall strength development.
One potential drawback of the OHP is its anterior deltoid dominance. Research suggests that dumbbell presses, especially when performed standing, may be more effective for targeting the lateral deltoids. Therefore, incorporating dumbbell variations, along with lateral raises, can help achieve balanced shoulder development.
The ideal rep range for the OHP is generally between 5 and 10, using moderate to heavy weight. Begin by setting the bar in a squat rack at armpit height. Unrack the bar with a slightly wider than shoulder-width grip, positioning your elbows directly beneath the bar. Bend your knees and hips slightly, then stand up straight, lifting the bar off the rack.
Take two or three steps back and establish a stable stance with feet shoulder-width apart and a slight outward angle (around 15 degrees). Your elbows should point slightly outward, positioned just outside your shoulders. This is your starting position.
While a thumbless grip can be used with experience, it’s recommended to start with a full grip, ensuring the wrists are stacked directly beneath the bar. Externally rotate your shoulders, pushing your elbows out at a 45-degree angle. Avoid flaring your elbows excessively outward, as this can lead to shoulder pain. Similarly, avoid keeping your elbows directly in front of your shoulders, as this limits strength potential.
With the bar resting on your upper chest or collarbone, brace your core by flexing your glutes. This maintains a neutral spine throughout the lift. Take a deep breath into your abdomen, creating intra-abdominal pressure, and hold it as you press the bar straight up. Avoid pressing the bar forward or backward; the bar path should be vertical when viewed from the side.
To prevent the bar from hitting your chin, slightly tilt your head back as you initiate the press. Once the bar clears your face, return your head to a neutral position. Keep your knees, hips, and shoulder blades stable during the concentric phase. Avoid shrugging your shoulders, as this can hinder long-term strength development.
Press the bar until your elbows lock out, with the bar directly overhead and centered over your shoulder joints. At the top of the movement, your body should form a straight line from the barbell to your shoulders, hips, and the middle of your feet. This maintains balance and prevents excessive forward or backward weight shift.
Begin the eccentric phase by lowering your elbows down and to the sides at a 45-degree angle. Allow the bar to come to a complete stop on your chest before initiating the next repetition. Take another deep breath and repeat the process.
Dumbbell variations, both seated and standing, provide valuable alternatives to the barbell OHP. Isolateral movements like these help prevent muscle imbalances. While the seated version allows for heavier loads, the standing version increases core and lateral delt activation due to the added stability demands. With dumbbells, you can press straight up with the weights positioned wider, eliminating the concern of hitting your face.
A common mistake with the OHP is using a partial range of motion. Ensure you achieve full lockout at the top and bring the bar all the way down to your chest on each repetition. Consistent range of motion is crucial for maximizing strength gains.
While not inherently harmful, avoid using touch-and-go repetitions, as they can promote inconsistent form and reliance on momentum. This can hinder the development of pure pressing strength.
Another common error is neglecting to flex the glutes. Maintaining glute engagement ensures proper hip positioning and stability, facilitating a vertical bar path and reducing strain on the lower back. This promotes consistent form and minimizes the risk of injury.
