Overhead Press – How to Shoulder Press Like a Champion
The overhead press is a classic shoulder exercise that has been time tested to deliver nothing short of spectacular results. Be sure to learn the proper exercise technique to save your shoulders and build powerful, bulging deltoids.
To prepare for the overhead press, you should start by resting the bar on a rack, in a safe position. Walk up to the bar and hold it by pressing it against the front of your body around the shoulders and upper chest. You can then remove it from its mount and move away from any obstructions so you have enough room to lift it.
You should use a normal overhead grip, with your hands placed on the bar slightly wider than your shoulders. The position of the feet should be shoulder-width apart, while the toes point slightly out. Your elbows should cross under the bar so they are on the opposite side of the bar from your body; that is, they must be visible on the other side of the bar when viewed from directly above.
Make sure you are standing with good posture by lifting your chest and keeping your head up and looking forward. Holding this position will allow you to lift the weight without undue stress on your body and will help keep your back straight, which is essential.
In this position, you can now begin the overhead press. Be sure to flex and contract your glutes and abs. Doing this will give you much more stability as you push up on the bar and help you maintain your posture as well as allow you to push harder. Explosively push up in a straight line, but don’t try to gain momentum using your knees. Your goal is to extend your arms vertically toward the ceiling until they are extended. As you push the bar up, you will have to turn your head away or your chin will take a hard hit. Pull your head back by pulling your chin toward your neck. Do not move your head to the side or tilt it up.
As the bar passes across your forehead, rock your body slightly forward. You’ll notice that you feel like you need to do this, as it will help you maintain your balance as you continue the upward movement of the overhead press. This also shouldn’t involve any arching of the back. The lifting section is complete once you lock your elbows with your arms fully extended above you. If you can’t finish the lift, you will limit the gains you can make from the lift. Getting into the locked position will automatically force your chin to drop slightly towards the top of your chest. Even though this will happen, make sure you continue to look ahead.
Once you’ve held the bar in the locked position overhead, lower it back down to where you started. First flex your elbows out of their locked state and then swing your body back to your original position and retract your head to allow the bar to pass back through. Now lower the bar in a slower, more controlled manner back to its starting position in front of your shoulders and prepare for the next rep in the same manner.
By now, you should be a pro at the overhead press. Congratulations!
