The strict overhead press is an exercise with a long history. A former component of the clean and press Olympic lift, it was phased out in 1972 due to years of controversy around what constituted proper technique. In the end judges found it too difficult to agree and it was better for the sport to remove it.
Almost a hundred years before that, the early bodybuilders and strongmen were posing in photographs lifting heavy things over their heads.
Yeah…a long history, indeed!
The overhead press is a compound push exercise involving shoulder flexion and is particularly useful for anterior deltoid development. In this article we are referring to the standing strict barbell press.
It is a multi-joint barbell movement which also allows for a good overload, making it a great strength building movement that involves a sizable range of motion. You can aim for 5-10 reps per set at a medium to heavy weight.
Exercise Breakdown
Before you pick up the bar you want to make sure you’ve warmed up properly. If it’s your first time trying the overhead press, keep the weight at a manageable level. Don’t worry if you find you can’t lift much to start with. With the correct technique and a bit of practice you will quickly develop strength.
Whether you’re training at home or out at a gym, set up your rack as you would for a squat. If you don’t yet have a rack, check out the Power Rack F22 as it’s adjustable J-cups and safety bars make it ideal for overhead pressing.
Start Position
- Adopt a slightly wider than shoulder width grip and ensure your elbows are directly beneath the bar. Bend your knees and hips slightly and lift the bar up off the rack, resting it on your collar bone / upper chest.
- With the bar held securely, take 2-3 steps back and position your feet firmly at shoulder width. Your toes should be pointed out very slightly, at no more than 15 degrees.
- Your thumbs should wrap around the bar unless you have a lot of experience with the overhead press. The bar should be held directly above the wrist joint and not behind it.
Execution
- Do not shrug your shoulders as you start the movement. While it may help in the short term, in the long run it may work to limit your overall strength.
- Your elbows should be positioned at 45 degrees. Squeeze your glutes, take a deep breath and hold it, increasing the pressure in your abdomen. If possible, hold your breath until the end of the movement and the bar has come back down to the start position. However if you can’t manage that, hold it at least until the top of the movement.
- Tilt your head back slightly with your chin down to avoid being hit by the bar as you raise it. Press the weight directly up and return your head under the bar, so that the bar aligns directly with your shoulders, hips and knees. The elbows should be locked out at the top. Hold for up to one second.
End Position
- For the eccentric portion of the overhead press, return the bar to your collar bone area while keeping your elbows flared at a 45 degree angle, and again slightly tilting your head and chin back to allow the bar to travel down without accidently coming into contact with your face.
- If you have been able to hold your breath for the duration of the repetition, you can now exhale, and prepare yourself for the next rep. Holding your breath helps to brace the abdomen and stabilize your core throughout the overhead press movement (Rippetoe, 2017).
Although the overhead press is one of the more straightforward exercises you can do, you could possibly be held back by poor shoulder mobility. As such, make sure you include stretching and mobility work as part of your shoulder program.
If you’re lifting heavier weight for lower reps, you should allow reasonable rest between sets. This should be a minimum of 2 minutes. Experienced lifters recommend even longer at 3-5 minutes which studies also show is more effective when gaining strength, rather than hypertrophy, is your goal. (Freitas de Salles, Simão, Miranda, et al., 2009)
Common Mistakes
- Elbow position
If you maintain your elbows too wide or too narrow you will limit your success with the overhead press. Elbows too wide can create shoulder pain and/or only involve a very limited range of motion. Too narrow and you will limit the application of your strength during the movement. Around a 45 degree angle is best.
- Pressing the weight in an arcing movement.
While the bar does not travel upward in a perfectly vertical path, excessive arcing is a sign of poor technique and will limit your development in the overhead press. This is usually caused by not squeezing the glutes which creates instability in your body resulting in this poor technique.
- Hitting your face or chin
This one seems obvious but is a lot more common than you think. It’s happened to me at least twice. The results can be quite severe too. Luckily however for most lifters the worst pain is the embarrassment if other people notice.
Muscle Engagement
Primary target: Anterior Deltoid
Secondary target: Pectoralis Major, Clavicular; Triceps Brachii; Lateral Deltoid; Coracobrachialis; Middle Trapezius; Lower Trapezius; Serratus Anterior; Inferior Digitations
The anterior deltoid, also known as the front deltoid, is one of the three main deltoid muscles. It helps move your arm forward and is connected to your clavicle (collar bone). All three deltoid muscles are trained in the overhead press, along with a long list of secondary muscles and stabilizers.
When compared to the seated barbell shoulder press, the standing overhead press is better at targeting the lateral deltoids (Saeterbakken & Fimland, 2012). You are also engaging your legs and core with the standing barbell press.
This is precisely why the overhead press is such a mainstay exercise. You are working so many muscles for each completed repetition. Per minute of time, you are getting so much bang for your buck. It is also highly functional in terms of real world application, unlike so many exercises we train in the gym.
Summary
The overhead press is not just a highly functional exercise and efficient way to train multiple muscles, it is also an old-school status exercise. Look back at the old early day photos of bodybuilders. Back then, bench press was not really a thing, it came later. I am talking from the early 20th century. These guys are almost invariably holding something (or someone) over their heads.
Don’t feel discouraged if you can only overhead lift the bar for reps at the moment. Focus on your technique and on pushing out solid reps.
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References
Freitas de Salles, B., Simão, R., Miranda, F. et al. (2009) Rest Interval between Sets in Strength Training. Sports Med 39, 765–777 https://doi.org/10.2165/11315230-000000000-00000
Rippetoe, M. (2017). Starting strength: Basic barbell training, 3rd Edition. The Aasgaard Company.
Saeterbakken, A. & Fimland, M. (2012). Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of strength and conditioning research National Strength & Conditioning Association. 27. 10.1519/JSC.0b013e318276b873 https://www.researchgate.net/publication/232699438_Effects_of_Body_Position_and_Loading_Modality_on_Muscle_Activity_and_Strength_in_Shoulder_Presses
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