These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the barbell overhead press.
Why choose the barbell overhead press?
Although a relatively less popular exercise these days, the barbell overhead press is a very good compound exercise for developing the shoulders. Specifically, the exercise targets the deltoids (situated at the top of the arm), the trapezius muscles (the muscles that sit between the shoulders and the neck), and the triceps (rear upper arm muscles).
Because of its reliance on a stable torso, the exercise is also very good for building core strength. And if performed in a standing position, both the quadriceps and glutes are recruited to retain your balance.
The keys to a good barbell overhead press
Brace your core – it might not feel necessary for an overhead press, but keeping a stable core is vital in creating a solid foundation to press up from. This is particularly true for higher weights where bracing is essential for reducing the risk of injury. Bracing involves breathing downwards into your stomach and holding your breath throughout each rep, tensing your core muscles simultaneously. Think of it like filling a can with water: it's much harder to crush the can when it's full vs when it's empty – that's exactly the effect we want to create!
Pin your shoulder blades down throughout – for maximal stability throughout each set, try and flex your lat muscles (the large muscles each side of your back) in order to keep your shoulder blades in a neutral position. This provides a stable base throughout the set, as well as retains pressure on the deltoid muscles
Don't over-reach! – the temptation with any pressing movement is to push the bar as far away from your body as possible. Doing this at the end of an overhead press will unpin your shoulder blades and reduce the stability of your torso, making the next rep harder. Instead, go only as far as a 'soft' lock out, i.e. your arms aren't fully locked out, but they are as straight as they can be
Keep your forearms at a right angle from the floor – with any exercise we perform, the most efficient route for the weight to move in is a straight line. To achieve this in most push exercises, a part of our body needs to be directly in line with gravity for us to generate the most efficient force. In the overhead press, our forearms need to be in a straight line pointing down from the bar to the floor. This includes both from a frontal perspective and a sideways perspective. Drifting away from this line in either perspective not only makes the lift harder, but places undue stress on the elbows and wrists
Don't let your elbows flare out! – elbows flaring out to the side is a common mistake among beginners which, if performed long enough, can cause some very serious joint issues in the long-run. Instead of allowing your elbows to turn outwards when pressing, try to keep your elbows facing at a 45° angle in front of you throughout the movement
Breaking down the barbell overhead press
The way we perform all exercises is impacted by our individual proportions and leverages.
For the barbell overhead press, longer arms are a disadvantage as it requires the bar to move a longer distance before the movement can be completed. The below steps are general guidelines for completing a barbell overhead press, but don't be afraid to experiment with slightly different hand widths and upper arm positions until you find what is most comfortable for you.
Step 1: Initially place your hands on the bar at roughly shoulder width apart, then move them another hand's width further out on either side
Step 2: Flex your lat muscles (the large muscles on either side of your back) to pin your shoulder blades into a neutral position
Step 3: Brace your core (imagine you're gearing up for someone to punch you in the stomach) and unrack the bar
Step 4: Lower the bar to the point that you are making a right angle with both arms (remember, your elbows shouldn't be flaring out sideways)
Step 5: Push the bar upwards until your arms are straight but not locked out fully
Step 6: Lower the bar back to the bottom of the lift by reversing your motion
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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