Exercise Essentials, Part 4: Overhead Press
What is an overhead press?
The overhead press is probably the best press/push movement you can do, It is pretty much the opposite of the chin-up. Where the chin-up has you pulling yourself vertically up to the bar, with the overhead press you are pushing the bar away. Â The Overhead press requires you to begin with weight at shoulder level and then press it over your head until elbows are extended.
Why overhead press?
The overhead press is probably the best press/push movement you can do, much like the chin-up the overhead press is a great t upper-body muscle builder. The overhead press workous the the deltoids (shoulders), particularly the anterior (front) deltoids, and the triceps. It also hits the upper and lower back, the forearms, and the abdominalsl.
The various variations of the overhead press can be performed either seated or standing. Â Standing versions involve the stabilizing muscles, where as the the seated versions often allow for greater loading
Types of overhead presses
Tthere are several variations of the overhead press. Â Here are some common varieties.
Performing an overhead press correctly
With any overhead press variation, there are several important things to remember about form.
overhead pressing points to remember
What is an overhead press?
The overhead press is probably the best press/push movement you can do, It is pretty much the opposite of the chin-up. Where the chin-up has you pulling yourself vertically up to the bar, with the overhead press you are pushing the bar away. Â The Overhead press requires you to begin with weight at shoulder level and then press it over your head until elbows are extended.
Why overhead press?
The overhead press is probably the best press/push movement you can do, much like the chin-up the overhead press is a great t upper-body muscle builder. The overhead press workous the the deltoids (shoulders), particularly the anterior (front) deltoids, and the triceps. It also hits the upper and lower back, the forearms, and the abdominalsl.
The various variations of the overhead press can be performed either seated or standing. Â Standing versions involve the stabilizing muscles, where as the the seated versions often allow for greater loading
Types of overhead presses
Tthere are several variations of the overhead press. Â Here are some common varieties.
- Military Press (Barbell Overhead Press) – The barbell overhead press, also known as the military press. It is known as the military press as it requires you to stand “at attention,”, start with the barbell collar/neck height, and process to press the barbell overheadwith knees straight
- Dumbbell Overhead Press – Same as the Military Press (Barbell Overhead Press), but using dumbbells instead of a barbell.
- Push Press - The push press is performed using a barbell, however it can also be performed using dumbbells. It is much like the military press but with one small change , by adding a small, explosive “push” with the legs. Â This allows for more weight to be used
- Jerk (Split Jerk) - The Jerk (Split Jerk) is much like the Push Press, but with a large and powerful leg drive, which allows your feet to lift off the ground and land in a split position. This a technical lift and shouldn't be attempted by beginners it requires a lot of strength . Â It is most commonly performed as the second stage of the olympic Clean and Jerk
Performing an overhead press correctly
With any overhead press variation, there are several important things to remember about form.
- Use a full range of motion – Start with the barbell at collar/neck level and end the movement at full extension of the arms overhead. Â
- Brace your core –  Keep your abdominals tight throughout the lift to maintain strict upright posture.
- Tuck your chin –  Keep your head back and neck in neutral (upright) position. Â
overhead pressing points to remember
- The overhead press is a great upper body muscle builder, it also hits your core when performed with good form
- There are many different variations of the overhead press barbell such