Overhead Press

Today's exercise is the Overhead Press , also known as the shoulder press, an excellent exercise for building strength in the shoulders , triceps , and upper back . The exercise is one of the most effective for developing strength and stability in the upper body.

Correct technique

To perform a correct overhead press , follow these steps for maximum safety and strength development:

  1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your shoulders with your palms facing forward.
  2. Keep your core engaged and your back straight. Avoid swaying in the lower back while pushing.
  3. Breathe in deeply and press the weight straight up until your arms are fully extended. Keep your head neutral.
  4. Lower the weight in a controlled manner back to the starting position, while exhaling.
  5. Repeat for the desired number of repetitions.

Common errors

Here are some of the most common mistakes people make during overhead presses , and how you can avoid them:

  • Swaying in the lower back: Many people compensate for a lack of shoulder mobility by bending their back. Keep your core tight to protect your lower back.
  • Pushing your head forward: Don't push your head too far forward when the weight goes up. Keep your head neutral.
  • Too fast movement: Avoid pressing the weight up and down too quickly. Focusing on control gives better results and reduces the risk of injury.

Modifications and variations

Here are some variations of the overhead press that can be adapted to your level and goals:

  • Seated Dumbbell Press: A seated variation that provides extra stability and reduces swaying in the lower back.
  • Arnold Press: A variation with rotation of the palms that also engages the pectoral muscles.
  • Push Press: Use your hips to create torque and push heavier weights. This variation requires more power and is ideal for powerlifting.

Repetitions and sets

Here are recommendations for reps and sets depending on your goals:

  • For strength: 3-5 sets of 4-6 repetitions, with heavy weights and longer breaks between sets.
  • For muscle growth: 3-4 sets of 8-12 repetitions with moderate weight.
  • For endurance: 3 sets of 12-15 repetitions with lighter weights.

Increase the weight gradually, while focusing on technique to avoid injury.

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