When you look at how most basic strength programs are set up, they usually consist of the big 4. Which is the squat, bench press, dead lift, and the overhead press. It seems that this is a lift that has literally withered away from mostly all training programs. Once the Olympics removed it, and switched it with the jerk, the rest of the world followed. It is almost rare to see anybody doing anything over 200 pounds anymore, and especially the Overhead Press.Well now it’s time to shake the dust off, and get back to this exercise.
The Overhead Press, develops strength, muscle, coordination, and core stability. Ask anybody with a big Overhead Press, they will tell you that, there core feels rocked during and after a big press. Start adding OHP’s to your training, and watch your traps, delts, and triceps grow with new vigor!
Sometimes I talk about with people about training both sides of the spectrum, train left, then train right, up then down. Same principle applies here. For all my “Bro’s”, you want to increase your bench press, add the Overhead Press in, and watch your bench rise with it. Remember there is a vertical Plane of Motion just as there is one horizontal!
After talking it over with a few strength coaches, one of the biggest reasons the Overhead Press was abandoned is because it caused shoulder injuries. This tells me that people did not have proper technique. Proper, and sound technique in this lift will make you or break you. When you break down the technique of the Overhead Press there are a few things that need to be looked at:
-The width of your grip. It shouldn’t be wide, that is just asking for injury. It should either be straight above, or just an inch outside your shoulder width, play around with it, until it is comfortable.
– Tilt your head back slightly.
– Grip the bar tight, and try and “throw” it straight above your head. Just don’t let go.
– When doing the Push Press, don’t dip down to far, just go deep enough to get a snap like feeling out of the bottom.
– When unracking the bar, brace your core like somebody is about to punch you. Strong Core = Strong Lift. Thats some Weightlifting 101.
– One of the most important things to remember, it to push your head through the bar at the top. Trust me on this one. It’s a safety thing, and your shoulders will thank you for this.
I hope most of you after reading this, will start to use this age old exercise once again, and GET STRONG! Have a great day everyone!
Fitmark Ambassador 2013