Exercise/Body/Strength/Overhead Press
Overhead Press
- Practice pressing a load from shoulder height overhead while controlling the trunk.
Setup
- Begin with the bar at the front of the shoulders, or dumbbells at shoulder height. Brace your trunk and keep the ribs over the pelvis. A seated bench with back support is an alternative to standing.
Practice
- Press overhead through a comfortable range, allowing the head to move just enough for the bar to pass. Lower slowly to the start. Keep the forearms underneath the load.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load if you need to lean backward or turn the lift into a push with the legs. A machine press or supported dumbbell press can simplify balance while you practice.
Sources