Overhead Press

Me_OHP

Ryan pressing 60kg

Before the bench press became popular, the overhead press was the gold standard of strength. Though it’s glory days are behind it, the overhead press remains a valuable training staple.


Primary Purpose: The overhead press strengthens the anterior deltoids (front of shoulder) and triceps (back of arm).

Additional Purposes: The overhead press strengthens the upper trapezius (upper back) and supports shoulder integrity. Keeping your legs locked strengthens the quadriceps (front of thigh), while keeping your pelvis tucked synchronises the glutes (bum), spinal erectors (lower back) and core muscles to maintain spinal health.

tumblr_ltdsp89owW1r0n7dpo1_500


Setup:

  • Stand upright: chest up, hips and knees locked.
  • Squeeze shoulders forwards to create a shelf for the bar on your deltoids.
  • Hands outside of shoulder-width apart, set bar across upper deltoids.
  • Tuck chin in; tuck pelvis down and contract glutes.

Movement:

  • Keeping your chin tucked and face back, lead with your elbows and press straight up.
  • Lean back slightly to allow the bar to pass your head — keep the bar close enough to kiss it on the way up (but don’t actually kiss it, because it has cooties).
  • As the bar passed overhead, lean forwards until you are under the bar.
  • Shrug the shoulders up and lock out the elbows.
  • Lean back slightly and lower the weight to your shoulders.

overhead_press

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s