Periodization<\/strong><\/h3>\n\n\n\nFor beginner-level lifters performing the overhead press, repetitions and sets should stay consistent whilst the load changes as you progress. This is known as the linear model of periodization, which is perfect for beginners who are likely to experience faster newbie gains at the start. <\/p>\n\n\n\n
For intermediate and advanced-level lifters, more frequent changes in sets, repetitions, and loads may be needed. In this case, an undulating periodization model may be needed where the overhead press workout variables would be more varied in a wave-like training pattern.<\/p>\n\n\n\n
When performing the overhead press, you would change the volume and intensity either daily or weekly. This means that each training session has a different focus within the training period. <\/p>\n\n\n\n
An example program for the overhead press may look like this:<\/p>\n\n\n\n
Week 1 –<\/strong> Perform 6 to 8 repetitions for four sets<\/p>\n\n\n\nWeek 2 –<\/strong> Perform 3 to 4 repetitions for four sets <\/p>\n\n\n\nWeek 3 –<\/strong> Perform 2 to 3 repetitions for four sets <\/p>\n\n\n\nThis means that the volume and intensity of training are changed weekly, forming a wave-like training pattern. <\/p>\n\n\n\n
Programming<\/strong><\/h3>\n\n\n\nNormal repetition and set ranges for different workout goals tend to be as follows. These can be applied to the overhead press and changed according to the points above:<\/p>\n\n\n\n
\n- Power Training:<\/strong> Perform 1 to 3 repetitions @ 90% of your one repetition maximum.<\/li>\n\n\n\n
- Strength Training: <\/strong>Perform 4 to 6 repetitions @ 80 to 90% of your one repetition maximum.<\/li>\n\n\n\n
- Hypertrophy Training: <\/strong>Perform 8 to 12 repetitions @ 70 to 80% of your one repetition maximum.<\/li>\n\n\n\n
- Endurance Training: <\/strong>Perform 12+ repetitions @ <70% of your one repetition maximum. <\/li>\n<\/ul>\n\n\n\n
Your one repetition maximum is the maximum amount of weight you can lift for one repetition. It can also be thought of as the maximum amount of force that can be generated in one maximal contraction. <\/p>\n\n\n\n
*The programming guidance above should be used as a guide and not taken as absolute numbers when designing a program. Consultation with a personal trainer or other relevant professional should also be done.<\/em><\/p>\n\n\n\nWorkout Type<\/strong><\/h2>\n\n\n\nThe frequency of overhead press training can also depend on workout type, with the factors above forming part of the overall decision-making process. These are some of the most popular workout types and how the overhead press may be programmed effectively. <\/p>\n\n\n\n
Push-Pull Split<\/strong><\/h3>\n\n\n\nThe push-pull split involves alternating between push and pull sessions throughout the week, performing back exercises in one session and chest\/ shoulder exercises in the other. Leg exercises are organized accordingly or as a stand-alone session.<\/p>\n\n\n\n
Different overhead press variations should be programmed towards the start of each pull session two to three times per week depending on your training frequency. <\/strong><\/p>\n\n\n\nUpper-Lower Split<\/strong><\/h3>\n\n\n\nThe upper-lower split usually involves training four times a week consisting of two upper-body and two lower-body training sessions. As an example, rest days could be programmed in the middle of the four sessions and on the weekend which would give you plenty of time to recover. <\/p>\n\n\n\n
With this schedule, the overhead press would be trained two times a week alongside other upper body exercises toward the start of each session.<\/strong><\/p>\n\n\n\nFull Body Split<\/strong><\/h3>\n\n\n\nA full body split involves training three to four days during the week over a two-week period, with the rest day or days depending on the training frequency. In this case, you would perform the overhead press or an overhead press variation in each workout toward the start. The appropriate training volume should be assessed according to the recovery time needed.<\/strong><\/p>\n\n\n\nHypertrophy Bro Split<\/strong><\/h3>\n\n\n\nThe hypertrophy bro split involves training a different muscle group each day of the week. Some muscle groups may be paired together to give you a four-day split or performed on their own which would give you five days on with two days off. In this case, multiple overhead press variations may be performed in one session, as you\u2019ll only be training your shoulders once per week.<\/strong><\/p>\n\n\n\nOverhead Press Common Mistakes<\/strong><\/h2>\n\n\n\nThe overhead press requires several muscle groups to work together to ensure the correct technique and limit the risk of injury. Perfecting the overhead press requires an awareness of your body position at each phase of the movement so the mistakes can be recognized and fixed. We\u2019ve listed the most common ones below:<\/p>\n\n\n\n
Incorrect Head Position<\/strong><\/h3>\n\n\n\nWhen pressing the weight overhead, your chest should be pushed out with your head facing forward. You should be looking straight ahead throughout the movement, with your head coming forward slightly as the barbell goes past your eye line.<\/p>\n\n\n\n
A common mistake involves tilting your head too far back as you press the weight overhead. This places more stress on your neck and traps as you lift rather than using your prime movers together.<\/p>\n\n\n\n
When looking straight forward, focus your eyes on a point or object in front of you when lifting. Keep your focus on that point or object throughout the press, resetting if needed between repetitions.<\/strong><\/p>\n\n\n\nIncorrect Pressing Position<\/strong><\/h3>\n\n\n\nWhen pressing overhead, the weight should follow a straight line to allow the most efficient force production. Your head and chest position will largely determine the bar path, with your shoulders, traps, triceps, and core need to work together to keep the weight stable as it moves.<\/p>\n\n\n\n
Keeping your elbows under your wrists allows your body to produce the most force when pressing. Any bar path deviations will reduce the force production and lead to a reduction in performance.<\/p>\n\n\n\n
Common causes of an incorrect bar path include a bad starting position, un racking the weight too fast, and moving your head and chest incorrectly as you press up. Using too much weight can also cause deviations in form and affect force production potential.<\/strong> <\/p>\n\n\n\nBad Core Bracing Technique<\/strong><\/h3>\n\n\n\nDuring the overhead press, your core musculature should stay engaged throughout the full movement to limit the amount of stress placed on your lower back and ensure a stable lifting position. <\/p>\n\n\n\n
A proper core bracing technique increases intra-abdominal pressure, creating a stable lifting platform throughout your whole body. To perform a proper brace during the overhead press, focus on pressurizing your whole midsection. Contract your abdominal walls, sides of your body, lower back muscles, and hips. <\/p>\n\n\n\n
Instead of focusing on flexing your abs or filling your lungs with air, expand your torso at all sides and push out your ribcage and stomach. Perform the correct core bracing technique stated above before beginning the pressing motion once you\u2019ve unracked the barbell and assumed the correct stance. <\/strong><\/p>\n\n\n\nLeaning Back Too Far<\/strong><\/h3>\n\n\n\nA common mistake when overhead pressing is a tendency to lean too far back. As the weight moves overhead, your body naturally wants to lean into more of a chest-pressing movement. Too much focus on pressing the weight overhead rather than the correct body position can lead to an excessive lean, placing more stress on your lumbar spine and increasing the risk of injury. <\/p>\n\n\n\n
Focus on completing the entire lift with your back in a neutral position. Keep your core engaged and isometrically contract your glutes to ensure an upright lifting position.<\/strong><\/p>\n\n\n\nToo Much Leg Drive<\/strong><\/h3>\n\n\n\nYour glutes and calves need to contract isometrically to stabilize your body during the overhead press. However, the overhead press is known as a strict press which means focus should be placed on only using the prime movers. As an upper-body movement, your legs should not be used to generate momentum or power when lifting.<\/p>\n\n\n\n
An exception is the push press variation, which uses a leg drive alongside the pressing movement.<\/p>\n\n\n\n
Focus on the technique cues described above whilst limiting the amount of leg drive. If you can’t perform the correct technique without using a leg drive when overhead pressing, reduce the weight and reassess your form.<\/p>\n\n\n\n
Overhead Press Common Injuries<\/strong><\/h2>\n\n\n\nWhilst the overhead press movement looks simple enough, it’s a technical compound lift that can lead to injury even when performed correctly. Correct form and an awareness of the common mistakes can limit but not eliminate the chances of injuries when lifting.<\/p>\n\n\n\n
Shoulder Issues<\/strong><\/h3>\n\n\n\nYour shoulders are highly mobile joints that have an excellent range of motion, but they are not immune from injury if overworked or moved out of position. During the overhead press, your shoulder muscles are the prime movers, which means they are under the most pressure. Shoulder impingements when lifting can happen due to an incorrect bar position and the failure to shrug your shoulders at the top of the press.<\/p>\n\n\n\n
Neck Issues<\/strong><\/h3>\n\n\n\nAny deviations in the correct neck position during the overhead press can increase the pressure on the neck and surrounding structures. The neck should be kept straight and neutral, with no sudden movements. Pain in your neck or traps when lifting may be a sign of poor mobility or an incorrect warm-up procedure.<\/p>\n\n\n\n
Perform a suitable neck warm-up routine and progress the weight slowly.<\/p>\n\n\n\n
Back Issues<\/strong><\/h3>\n\n\n\nHyperextending or arching your lower back when pressing overhead increases the chances of back pain and can lead to disc herniations in more severe cases. Consider wearing a weightlifting belt to help support your back or performing seated overhead press variations until you can ensure the correct form.<\/p>\n\n\n\n
Conclusion<\/strong><\/h2>\n\n\n\nThe overhead press is a versatile upper-body exercise with a wide range of physical and performance-based applications when programmed correctly. Whilst it uses a simple movement pattern that involves pressing weight above your head, the guidance above should be followed to ensure safe and correct performance.<\/p>\n\n\n\n
As a compound exercise, several large muscle groups need to work synergistically to ensure the correct body position and weight path overhead. The prime movers include your shoulders, traps, and triceps. Secondary movers include your chest, core, glutes, and calves. Synergist muscles also work to stabilize your primary and secondary movers.<\/p>\n\n\n\n
Regular performance of the different overhead press variations can build bigger shoulders, improve posture, and lead to better functional movement patterns. The standing variations may be better for power generation and sporting application, whereas the seated variations may be better suited to beginners and those looking to work around injuries. <\/p>\n\n\n\n
Regardless of your ability level and exercise goals, the overhead press should form a staple part of a well-organized training program. Work with a professional and use the program information above as general guidance.<\/p>\n\n\n\n
\n
Frequently Asked Questions<\/strong><\/h3>\n\n\n\nWhat muscles do overhead press work?<\/strong><\/strong> The overhead press is classed as a compound movement meaning it requires several large muscle groups to be performed correctly. These include the shoulders, traps, chest, core, and triceps.<\/p> <\/div>
Is OHP bad for shoulders?<\/strong><\/strong> When performed correctly, the overhead press can improve performance, mobility, and posture by building stronger muscles and developing functional movement patterns. Problems such as shoulder pain and injury can arise when performing them incorrectly or with underlying shoulder issues.<\/p> <\/div>
Why is the overhead press so difficult?<\/strong><\/strong> The overhead press is classed as a compound exercise which means it requires multiple muscle groups to be performed correctly. Synergist muscles need to support larger muscle groups, with core strength and mobility needed to ensure the correct bar path.\u00a0<\/p> <\/div>
Should I avoid overhead press?<\/strong><\/strong> Overhead pressing should be programmed as part of a high-quality exercise program, with several physical and functional benefits. However, consult a health professional first if suffering from shoulder mobility issues or underlying shoulder problems.\u00a0<\/p> <\/div> <\/div>\n<\/div><\/div>\n","protected":false},"author":61,"featured_media":12025,"template":"","categories":[27],"tags":[62,64],"acf":[],"yoast_head":"\n
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