Overhead Press

Your Position

In strong standing position, legs are hip width apart, hips back and knees slightly bent with feet pointing straight ahead. Arms are held at the shoulder height with the elbows pointing straight ahead, shoulder blades depressed and retracted.  Trunk is upright with low back relatively arched (to bias) and head and neck neutral.

Target Muscles

Pectorals, Deltoids, Triceps, (Abdominals, ST Complex, Low Back Extensors)

Step-by-Step Instructions

  1. With the abdominals engaged, initiate the ‘press’ with shoulders without sacrificing the trunk position over the hips forward or backward or the shoulders rounding as you visualize pushing overhead.

Common Errors and Their Correction

Low back extends or chest rises into the press pattern resulting in low back tightness/pain or shoulder pain.  Maintain the focus on abdominal engagement and shoulder blade position throughout the movement pattern to minimize the extension of the low back or chest.

Shoulders elevate and unable to extend the elbows fully.  Only allow as much range of motion while maintaining the focus on the shoulder blades depressed and retracted throughout the movement pattern allowing the repetition facilitate increased range of motion free from compensatory patterns of low back extension or shoulder elevation.