The equivalent to the squat for the upper body is the Overhead Press.
Instead of pushing with your legs against gravity, you’re pushing with your arms. That’s why I rate it as KING when it comes to upper body strength.
But are you doing them correctly?
Would you like to improve your Overhead Press?
Do you want to press the weight over your head efficiently, correctly, and as vertically straight as possible… But how?
Let’s get begin unraveling the 4 ways you can improve dramatically on your Overhead Press!
Keep on reading…
Why Should You Improve Your Overhead Press?
For one, it builds shoulder strength and mass and builds the old fashion strongmen shoulder look. But this exercise has tremendous benefits not only your shoulders…
…other areas of the body which are either directly or indirectly worked on when pressing are Abs, forearms, back, traps, and chest. This builds a strong firm core, which includes stabilizing muscles to keep the moving and non-moving parts strong and rigid.
”Overhead Press is KING for the upper body.” Click to Tweet
Now, let’s look at ways to that improve on the press.
Tip #1: Bar Positioning
The bar should be laid on your clavicles not lower – place the bar on top of your chest
It creates a shorter distance from start to finish, you’ll be starting from a stationed strong firm position – whereas if you start at a lower position, the lift will be longer, more difficult, and doesn’t promote your elbows pointing forward.
Tip #2: Use Your Elbows!
Elbows should be forward and parallel to one another.
If the elbows are behind the bar it will push the bar out or towards the direction the forearm is position (The bar has a tendency to follow the direction the forearms are pointing), therefore keep elbows forward.
We want to lift as straight up as possible without losing form.
Tip #3: How Are You Gripping that Bar?
If looked at from behind you will see that the forearms are perfectly vertical.
Gripping too far out or in will result in not lifting straight up.
Grip right outside shoulder width.
Your hands should grip the bar just like you would with the bench press and remember to squeeze H-A-R-D.
Tip #4: Squeeze those glutes
By squeezing them, you prevent 1) hyper extending your back – which we tend to do when the weight gets too heavy and 2) prevents the pelvis from moving forward.
You WILL save your back by doing this!
So remember to squeeze everything from the floor up… keep everything tight – that means ankles, knees, hips, glutes, back, abs and chest
Our aim with the Overhead Press is to create a perfect vertical line.
We should see a straight line when looked at from the side – starting at the bar, then scapula, and finally the middle of the foot.
What ways have you found that have helped you with your Press?
Share them with us below.