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Overhead Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use filled water bottles or backpack as weight

Water jugsBackpack with booksResistance bands anchored low

💡 Pro tip: Start with lighter objects and focus on form before adding weight

Gym Setup

Barbell with rack or dumbbells

Safety: Keep core braced, avoid hyperextending lower back, use spotter for heavy weights

💪 Muscles Worked

Anterior DeltoidsTricepsUpper PectoralsTrapeziusCore Stabilizers

⭐ Why This Exercise?

The overhead press is a fundamental upper body strength builder that develops pressing power crucial for bench press lockout strength in powerlifting. It builds shoulder stability, improves core bracing under load, and creates balanced upper body development that supports injury prevention during heavy bench pressing.

Make It Easier

Regressions for building up strength

1. Seated Overhead Press

dumbbells + bench

Removes stability demand from legs and core

2. Landmine Press

barbell + landmine attachment

Angled path easier on shoulders

3. Band Overhead Press

resistance bands

Variable resistance lighter at bottom

Make It Harder

Progressions for advanced athletes

1. Push Press

barbell + dumbbells

Leg drive allows heavier weight

2. Single-arm Overhead Press

dumbbell + kettlebell

Unilateral increases stability demand

3. Strict Press to Handstand Push-up

bodyweight + wall

Bodyweight overhead pressing maximum difficulty

↕️ Similar Movements

Arnold Press
Rotation adds shoulder mobility component
Pike Push-up
Bodyweight vertical push variation
Lateral Raise
Isolation for shoulder deltoids
Front Raise
Anterior deltoid isolation
Military Press
Stricter variation with feet together

Form Checklist

✓Grip just outside shoulders
✓Elbows slightly forward
✓Press bar in straight line overhead
✓Squeeze glutes to protect lower back
✓Finish with bar over mid-foot

Common Mistakes

  • •Hyperextending lower back
  • •Pressing bar forward instead of up
  • •Not achieving full lockout overhead
  • •Flaring elbows too wide
  • •Holding breath throughout rep

📈 When to Progress

When you can perform 8-10 reps with strict form for 3 sets without lower back compensation