The overhead press disappeared from mainstream gyms for a good decade or so when machine or plate-loaded versions took over. However, some of the strongest and best physiques in the world stayed true to the classic barbell version of this lift.
The overhead press, along with its variations like the push-press, strict press, and push-jerk, was tossed aside because it wasn't considered safe. In all honesty, it was perfectly safe all along, it just wasn't taught correctly.
If taught and progressed properly, the overhead press can lead to increased muscle size, strength, mobility and overall full-body connection and coordination.
There can be a ton of crossover into your other lifts as well. Do not be afraid to incorporate the overhead press into your training. Take a look at the points below to learn how to use this valuable old-school exercise.
1) Assess your ability to do the overhead press. This lift is not for everybody. If you have a major upper-body internal rotation (your shoulders are rolled forward like a crab and your back is hunched), then progression is necessary. You need to spend some time learning how to work the muscles that will help postural correction. Start doing plenty of upper-back and lat work (face-pulls, shrugs, pulldown variations) and your posture will soon get better.
2) While you are correcting your posture, you can still progress with dumbbells or other bilateral objects. There may be a slight deviation in the path with a dumbbell or kettlebell, but the movement can be accomplished with fewer initial safety issues than a barbell presents.
3) There is a place for both the standing and seated overhead press. As a strength coach, however, I prefer to always start standing to allow that full-body connection. You need to begin with a solid base. Make sure your feet are under you (where'd they go?). They may be under your hips or a little wider, but they should not be too close or too wide. Find a good solid power position.
4) The grip for an overhead press will not be as wide as a powerlifting bench press, but not as close as a bodybuilding close-grip bench. Take one that is just about shoulder width.
5) Using a full grip with your thumb wrapped is critical for safety. I know a lot of athletes who use a thumbless grip, I am one of them, but this is strictly for an advanced trainer with detailed knowledge and experience with this pressing angle. Even intermediate lifters should wrap that thumb around the bar. Use a firm grip, but no need to strangle the bar with a death grip.
6) Once you unrack the bar, let it rest on top of your shoulders with your elbows slightly tilted up and out in the rack position. If you have ever watched an Olympic lifter, their rack position is perfectly set across their shoulders and upper chest. The bar effortlessly rests there. Other people with poor range of motion may have a little distance between their shoulders and the barbell. Do not position the elbows behind the barbell. The elbows should be in line or slightly forward of the barbell.
7) In the rack position, fire up your lats. This doesn't mean that the shoulders aren't going to be loaded, but engaged lats will allow for a safer and stronger movement. By creating a depressed (aw) and activated (yay) lat the elbows will have a shelf to press off. The lats contribute to making the lift safer and with a better path.
8) Once the press is initiated, you need to make sure to get your head out of the way of the bar path with a slight "turtle" motion before returning it to neutral. The wrists, elbows, and shoulders need to all finish stacked directly over each other and alongside your ears. They should not be behind your head or in front. When done properly you will see a perfect joint alignment from the side. This is the safest position as it is not connective tissue holding the load.
9) Keep your belly filled with air and firmly pressed out. This allows the hips some freedom of movement while the spine is kept as structurally strong as possible.
10) The amount of leg drive will depend on
the type of overhead press you perform.
The strict press should have zero leg drive.
The push-press uses the legs and allows you to push a heavier load.
The jerk uses two dips to enhance driving the bar. This will allow the biggest load advantage but demands some instruction in the technique.
All three variations can be utilized for great gains.
Enjoy Your Lifting!
No comments:
Post a Comment