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Overhead press

The overhead press, also referred to as the military press or shoulder press, is a fundamental compound exercise in strength training that involves pressing a weighted barbell, dumbbells, or other resistance directly overhead from shoulder height while standing or seated, primarily targeting the upper body musculature.^[1]^[2]^[3] This movement emphasizes strict form, with the bar path traveling vertically from the collarbone to full arm extension above the head, and it has been a staple in weightlifting programs since the early 20th century.^[4] The overhead press primarily engages the deltoid muscles (anterior, lateral, and posterior portions), triceps brachii, and upper trapezius, while also recruiting the pectoralis major, serratus anterior, and core stabilizers such as the abdominals and erector spinae to maintain posture and balance during the lift.^[1]^[2]^[3] In standing variations, it further activates the quadriceps, glutes, and lower back for stability, making it a full-body exercise that enhances overall upper-body strength, shoulder mobility, and core endurance.^[2] Key benefits include increased muscle hypertrophy in the shoulders and triceps, improved performance in compound lifts like the bench press, greater bone density from weight-bearing stress, and enhanced functional capacity for overhead activities in daily life or sports.^[1]^[3] Variations of the overhead press allow for progression and adaptation, including the dumbbell overhead press for unilateral work and improved range of motion, the seated overhead press to reduce lower-body involvement, the push press that incorporates leg drive for heavier loads, and the behind-the-neck press for targeting rear deltoids, among others like the Smith machine press, banded press, and clean and press.^[2]^[3] Historically, overhead pressing derivatives originated in early 20th-century physical culture and military training, with the strict standing press serving as a competitive lift in Olympic weightlifting from 1928 until its removal in 1972 due to judging inconsistencies, after which ballistic variations like the push press and jerk persisted in training protocols to develop power and technique.^[4] Today, it is commonly used in training for strength sports such as powerlifting, strongman, and CrossFit, with proper execution crucial to avoid shoulder strain.^[2]^[4]

Definition and History

Description

The overhead press is a fundamental compound pushing movement in resistance training, involving the lifting of a weight—typically a barbell or dumbbells—from shoulder height to full arm extension overhead while maintaining a stable torso. This multi-joint exercise primarily engages the deltoid muscles of the shoulders, triceps brachii, and upper portion of the pectoralis major, promoting overall upper-body strength and power development.^[5]^[6] Variations include standing and seated executions, with the standing form demanding greater core engagement for postural stability compared to the seated version, which reduces lower-body involvement and allows for heavier loads focused on the upper body. Free-weight options like the barbell military press or dumbbell shoulder press emphasize balance and stabilizer activation, whereas machine-based types, such as the Smith machine or lever press, offer guided paths to minimize setup complexity and enhance safety for beginners.^[7]^[8] Safe execution of the overhead press requires adequate shoulder mobility to achieve overhead alignment without compensatory strain and sufficient core stability, particularly in standing variations, to prevent spinal arching or momentum use. As a multi-joint exercise, it contrasts with isolation movements like lateral raises, which target singular muscles through single-joint actions, by recruiting multiple synergistic groups for functional, whole-body force production.^[1]^[5]

Origins and Evolution

The overhead press traces its origins to ancient physical training practices in Greece and Rome. Around the 5th century BCE, Greek athletes utilized halteres—handheld stone or lead weights typically weighing 2 to 9 kilograms—for strength training and to enhance jumping performance in events like the long jump during the Olympic Games.^[9]^[10] In ancient Rome, gladiators and soldiers incorporated lifting exercises with improvised weights into conditioning regimens to build physical resilience for combat.^[9] By the 19th century, the exercise had evolved into structured military training across European forces, where soldiers performed strict overhead presses with rifles or barbells to foster discipline and physical prowess, earning it the enduring name "military press."^[11]^[12] This period marked a shift toward formalized strength development, influenced by the growing physical culture movement. In the early 20th century, the overhead press gained prominence in competitive weightlifting, debuting as part of the Olympic program at the 1920 Antwerp Games alongside snatches and jerks, with standardization of lifts by the 1928 Amsterdam Olympics.^[13] Pioneers like Eugen Sandow, a key figure in modern bodybuilding since the late 19th century, promoted overhead pressing variations in his routines and publications to sculpt balanced physiques, helping integrate the exercise into global fitness protocols.^[14]^[15] Post-1970s developments saw the overhead press adapt through bodybuilding innovations, notably Arnold Schwarzenegger's introduction of the "Arnold press"—a rotational dumbbell variation emphasizing greater shoulder activation—which popularized dynamic forms over strict military styles.^[16] A pivotal milestone occurred in 1972 when the International Weightlifting Federation removed the clean and press from Olympic competition due to persistent judging controversies over form deviations and "cheating" techniques, refocusing the sport on the snatch and clean and jerk.^[17]^[13]

Technique and Execution

Step-by-Step Form

To perform the standard standing barbell overhead press, begin by unracking the barbell from a power rack set at shoulder height, using an overhand grip slightly wider than shoulder width to position the bar across the front of your shoulders or collarbone, with wrists straight and forearms vertical.^[8]^[18] Stand with feet hip-width apart and parallel or slightly turned out at 15 degrees, knees locked, heels driven into the ground, and maintain a neutral spine with a slight natural arch in the lower back and chest lifted high.^[18]^[19]^[20] Take a deep breath into your diaphragm to brace your core, then press the bar upward in a vertical line—starting from the collarbone position and moving it straight overhead—while keeping elbows pointed forward at about a 45-degree angle from the body to avoid flaring, and drive through your heels for stability without leaning back excessively.^[18]^[19]^[20] At the top of the movement, fully extend your arms to lockout with elbows straight, shrug your trapezius muscles upward to secure the bar directly over your midfoot and shoulders, and align your head slightly forward once the bar passes your face.^[8]^[18]^[19] Exhale forcefully through the press or at the top while maintaining core bracing, then inhale as you lower the bar under control back to the starting position at the collarbone without bouncing or arching the back, ensuring a full range of motion from the overhead lockout position with arms fully extended to the initial rack position.^[18]^[20] Common cues include "press in a straight line" to guide the bar path efficiently and "drive through heels" to engage the lower body for balance and power transfer.^[18]^[19] For beginners, start with an empty barbell to master form through sets of 5-8 repetitions, gradually adding weight in small increments (such as 5-10 pounds per side) once technique is consistent, prioritizing controlled movement over heavy loads.^[18] Equipment like a power rack facilitates safe unracking and spotting, as outlined in the Equipment and Setup section.^[8]^[20]

Equipment and Setup

The overhead press primarily utilizes an Olympic barbell, which has a standard weight of 20 kg (45 lb) for men's bars, along with calibrated weight plates to adjust the load.^[21] These components allow for progressive resistance while maintaining balance and grip consistency, with the bar's knurling positioned approximately 42 cm apart to accommodate a shoulder-width grip.^[22] To achieve a safe starting position, the barbell is placed in a power rack or on squat stands set at shoulder height, typically aligning with the upper chest or collarbone when unracked, enabling the lifter to dip under and position it securely across the front deltoids without excessive strain.^[20] A power rack enhances safety by providing adjustable safety bars to catch the bar if the lift fails, particularly recommended for heavier loads or solo training.^[18] For advanced training involving dynamic movements or drops, bumper plates made of dense rubber can be used instead of iron plates to minimize equipment damage and floor impact upon release.^[23] Preparation includes performing warm-up sets with lighter loads, such as 50% of the planned working weight for 10-15 repetitions, gradually increasing to 70% to prepare the joints and muscles while monitoring bar speed to avoid fatigue.^[24] Form checks can be facilitated by a spotter, who stands behind or to the side to assist if needed and provide verbal cues, or by using a mirror positioned in front to self-assess alignment and posture during setup.^[25] Environmental considerations are essential for safe execution, including stable flooring such as rubber mats or platforms at least 3/8 inch thick to absorb shock, prevent slipping, and protect the surface from dropped weights.^[26] Adequate ceiling height of at least 7 feet (ideally 8 feet or more) is required to accommodate full arm extension overhead without obstruction, and sufficient open space—approximately 8 feet by 8 feet—ensures no collisions with nearby equipment or individuals.^[27] For individuals with lower back concerns, a seated variation using an adjustable bench with back support can reduce lumbar shear forces by stabilizing the torso and minimizing compensatory arching, allowing focus on shoulder engagement.^[28]

Muscles and Biomechanics

Primary and Secondary Muscles

The overhead press primarily engages the deltoids and triceps brachii as the main movers responsible for elevating the load overhead. The anterior and medial heads of the deltoid muscle drive shoulder flexion and abduction, respectively, while the posterior head provides secondary support in certain variations.^[29] The triceps brachii, encompassing all three heads (long, lateral, and medial), facilitates elbow extension to lock out the arms at the top of the movement.^[29] Secondary muscles contribute to stabilization and scapular control throughout the exercise. The upper trapezius elevates and upwardly rotates the scapula to support shoulder elevation, working in coordination with the serratus anterior, which protracts and upwardly rotates the scapula to maintain proper positioning and prevent winging.^[30] The pectoralis major assists in shoulder flexion and stabilization during the initial phase of the lift.^[31] Core muscles, including the rectus abdominis and obliques, activate to counter rotational forces and maintain spinal stability, particularly during the standing variation.^[32] Electromyography (EMG) studies indicate substantial activation of the primary movers, with the anterior deltoid reaching approximately 70-80% of maximum voluntary isometric contraction (MVIC) and the medial deltoid around 66% MVIC during the barbell overhead press.^[33] Triceps brachii activation is typically around 50-61% MVIC, reflecting its role in the pressing phase.^[33] Stabilizer involvement is essential; for instance, the upper trapezius and serratus anterior facilitate scapular motion.^[30] In the standing overhead press, individual differences influence lower body recruitment, with greater core and general lower body stabilization demands observed compared to seated variations to enhance balance and postural control.^[34] This increased demand on the lower extremities helps distribute load and reduce upper body fatigue but varies based on technique and experience level.^[35]

Joint Mechanics

The overhead press involves coordinated movement at multiple joints, with the glenohumeral joint of the shoulder primarily undergoing flexion and abduction to elevate the load overhead. During this motion, the humerus moves from a position of approximately 90 degrees of shoulder flexion to full overhead extension, accompanied by 30-60 degrees of abduction depending on grip width and bar position. The rotator cuff muscles, including the supraspinatus and infraspinatus, play a critical role in stabilizing the humeral head within the glenoid fossa, counteracting anterior shear forces that arise from the downward pull of the load and deltoid contraction.^[36]^[31] At the elbow joint, extension occurs from an initial flexion angle of about 90 degrees to full lockout at 0 degrees, driven by concentric contraction of the triceps brachii. Torque production at the elbow peaks in the mid-range of this extension (approximately 45-60 degrees of flexion), where the triceps' moment arm is most advantageous relative to the load vector. This phase demands maximal elbow extensor force to overcome inertia before transitioning to lighter loads near full extension.^[37] Spinal involvement in the overhead press is limited to maintain stability, with minimal thoracic extension (typically less than 10 degrees) to align the upper body under the bar. The lumbar spine remains in a neutral position to minimize anterior-posterior shear forces, which can otherwise increase with excessive arching under heavy loads. Compressive forces along the spine are influenced by trunk posture, but neutral alignment helps distribute loads evenly without undue stress.^[31] The bar path in a standing overhead press follows a slight forward arc initially—often described as a curvilinear trajectory—before shifting vertically overhead, which optimizes mechanical leverage by aligning the force vector closer to the body's center of mass. Peak loading occurs at the bottom position, where the combined weight and momentum create maximal joint moments at the shoulder and elbow. This path reduces shoulder abduction demands compared to a strictly vertical lift. Force vector analysis reveals that the initial forward displacement helps counterbalance the bar's tendency to drift anteriorly due to shoulder anatomy.^[31] Through the kinetic chain, ground reaction forces generated at the feet—typically near body weight in strict presses for postural control, but peaking at up to 210% of body weight in heavy leg-drive variations like the push press—are transmitted proximally from the lower extremities to the trunk and upper body, enhancing overall stability and power transfer during the press.^[4]

Variations

Barbell Variations

The standing strict press, also known as the military press, is a foundational barbell variation performed without leg drive, emphasizing pure upper-body strength and shoulder stability. In this exercise, the lifter starts with the barbell in a front rack position across the upper chest, feet shoulder-width apart, and presses the bar overhead to full arm extension while maintaining a rigid torso and avoiding excessive back arching. This variation primarily targets the anterior and medial deltoids, triceps brachii, and upper trapezius, with significant involvement of core stabilizers like the erector spinae and abdominals to counterbalance the load. It is particularly effective for building foundational pressing strength and improving overhead mobility, though improper form can lead to shoulder impingement risks.^[38] The seated overhead press modifies the strict press by performing it from a bench with back support, reducing lower-body involvement and isolating the upper body more effectively. The technique involves securing the barbell in the front rack on an adjustable bench set to a 75-90 degree incline, then pressing upward while keeping the back pressed against the pad to minimize momentum. This variation enhances focus on the deltoids and triceps by eliminating leg assistance and core sway, allowing for heavier loads in a controlled environment, and is commonly used in gym settings for hypertrophy and strength without taxing the full kinetic chain. It demands good shoulder range of motion to avoid compensatory movements.^[39]^[40] The push press introduces explosive leg drive to the overhead press, enabling lifters to handle 20-30% more weight than in the strict variation by incorporating a quarter-squat dip and extension. Execution begins in the front rack, followed by a controlled dip at the knees, an upward drive through the legs to initiate the press, and a lockout overhead with the bar traveling in a straight line. This full-body movement builds power and coordination, targeting the deltoids and triceps alongside the quadriceps, glutes, and calves, making it ideal for developing athletic explosiveness while still challenging upper-body pressing. Proper timing is crucial to prevent elbow flare or spinal stress during the transition.^[41]^[42] The behind-the-neck press starts with the barbell positioned across the upper back or base of the neck, requiring greater shoulder external rotation and targeting the rear deltoids more intensely than front-rack variations. The lifter presses the bar overhead from this starting point, maintaining an upright posture to engage the medial and posterior deltoids, upper trapezius, and triceps, with electromyographic studies showing significantly higher activation in these muscles compared to front presses (e.g., effect sizes of 3.68 for medial deltoids and 9.00 for posterior deltoids in the ascending phase). While it can enhance rear shoulder development and balance, it carries higher injury risk for beginners due to potential shoulder instability and reduced range of motion, and is generally recommended only for advanced lifters with adequate mobility.^[31] In programming barbell overhead press variations for strength, a common approach involves 3-5 sets of 4-6 repetitions at 75-85% of one-repetition maximum, performed 2-3 times per week with progressive overload to build pressing capacity while allowing recovery. This rep scheme prioritizes neural adaptations and force production, integrating variations like strict presses for base strength and push presses for power development within a periodized routine.^[43]

Dumbbell and Machine Variations

The dumbbell overhead press serves as a unilateral variation of the traditional barbell overhead press, enabling each arm to move independently and thereby addressing muscular imbalances between sides of the body.^[44] Performed either standing or seated, this exercise involves positioning dumbbells at shoulder height with elbows pointing forward, then pressing them overhead until the arms are fully extended, followed by a controlled lowering phase.^[45] A neutral grip option, where palms face each other throughout the movement, can reduce wrist strain and emphasize the medial deltoids.^[46] The Arnold press introduces a rotational component to the dumbbell overhead press, starting with dumbbells at shoulder height and palms facing the body, then rotating the wrists outward as the weights are pressed overhead to end with palms facing forward.^[47] This motion enhances engagement across all three heads of the deltoid—anterior, medial, and posterior—promoting more comprehensive shoulder development compared to non-rotational presses.^[48] Machine-based shoulder presses provide a guided alternative with a fixed bar path, which minimizes the demand on stabilizing muscles and allows beginners to focus on proper form without excessive balance requirements.^[49] Ideal for high-volume training sessions, these machines enable safer progression for novices by reducing the risk of form breakdown under fatigue. The Smith machine variant further enhances safety through its counterbalanced track and built-in safety stops, permitting solo training with heavy loads while limiting bar deviation.^[50] The kettlebell overhead press emphasizes single-arm execution, which intensifies grip strength demands due to the offset handle and requires greater core engagement to maintain stability throughout the lift.^[51] Due to the inherent stabilization challenges in these free-weight and unilateral variations, rep schemes of 8-12 per set are commonly recommended for hypertrophy, as they align with moderate loads (60-80% of one-repetition maximum) that promote muscle growth while accommodating the added neuromuscular demands.^[52]

Benefits and Risks

Training Benefits

The overhead press, as a compound multi-joint exercise, significantly enhances upper-body pressing strength by targeting the deltoids, triceps, and upper trapezius, fostering power development that transfers to athletic activities involving overhead pushing, such as in basketball or wrestling.^[4] This strength gain arises from the exercise's demand for coordinated force production across multiple muscle groups, leading to improved overall upper-body power output.^[53] Incorporating the overhead press into training routines elicits an acute hormonal response, including elevations in testosterone and growth hormone levels immediately post-workout, which supports muscle hypertrophy and recovery processes.^[54] These anabolic hormones are particularly responsive to multi-joint resistance exercises like the overhead press, promoting protein synthesis and adaptation in trained individuals.^[55] The exercise provides functional carryover to everyday activities by strengthening the shoulder girdle, facilitating tasks such as lifting objects to overhead shelves or reaching high places with greater ease and reduced fatigue.^[56] Additionally, regular performance enhances posture through reinforced stabilization of the scapulae and thoracic spine, counteracting forward shoulder rounding common in sedentary lifestyles.^[57] Due to its compound nature involving large muscle groups, the overhead press contributes to substantial metabolic demands, burning approximately 300-400 kcal per hour when incorporated into circuit-style training sessions for an average adult.^[58] This elevated energy expenditure stems from the high metabolic equivalent (MET) value of vigorous weightlifting, rated at 6.0 METs, which accounts for both the lifting phase and recovery intervals.

Potential Injuries and Prevention

The overhead press, particularly in standing variations, carries risks of shoulder impingement due to poor scapular control and inadequate rotator cuff activation, which can compress the subacromial space during the pressing motion.^[59] This condition is prevalent among overhead athletes, with symptoms typically manifesting as pain during shoulder abduction between 60 and 120 degrees, often exacerbated by repetitive loading without proper kinetic chain stability.^[60] Poor biomechanics, such as excessive forward head posture or weak scapular stabilizers, further elevate this risk in weightlifters performing the exercise.^[61] Lower back strain is another common issue, stemming from excessive lumbar arching or hyperextension during standing overhead presses, which increases compressive forces on the spine and can lead to disc stress or muscle strains.^[62] This risk is heightened in standing variations compared to seated ones, as lifters may compensate for shoulder mobility deficits by over-relying on spinal extension to generate upward force.^[63] Individuals with pre-existing conditions like forward-tilted pelvis or weak core musculature face amplified vulnerability.^[63] Elbow tendinitis, often affecting the triceps tendon, arises from overuse and high training volume in pressing movements like the overhead press, leading to inflammation at the olecranon insertion point.^[64] Progressive overload without adequate recovery can exacerbate this, particularly in lifters who incorporate frequent high-repetition sets.^[65] Overall injury rates for weightlifting activities, including the overhead press, range from 1.0 to 4.4 per 1000 training hours when proper technique is employed, with shoulder and lower back issues comprising a significant portion.^[66] To mitigate these risks, evidence-based prevention strategies emphasize targeted warm-ups, such as band pull-aparts to enhance scapular retraction and rotator cuff strength, performed for 2-3 sets of 15-20 repetitions prior to pressing.^[67] Mobility drills focusing on thoracic spine extensions, like foam roller thoracic bridges, improve upper back flexibility and reduce compensatory lumbar arching; these should be integrated into routines 2-3 times weekly.^[61] Regular form assessments, either through video analysis or coaching, ensure neutral spinal alignment and controlled scapular movement during the lift.^[5] Additionally, incorporating rest periods of 48-72 hours between overhead pressing sessions allows for tissue recovery and minimizes overuse accumulation.^[68]

Applications in Sports and Fitness

Olympic Weightlifting

The clean and press served as one of the three core lifts in Olympic weightlifting competitions from 1928 until its discontinuation after the 1972 Munich Olympics, alongside the snatch and clean & jerk.^[69] The International Weightlifting Federation (IWF) removed the press due to persistent issues with judging inconsistent techniques, often described as "officially allowed cheating," which compromised fairness and led to its exclusion starting in 1973.^[17] Soviet weightlifter Vasily Alekseyev set the final world record in the clean and press at 236.5 kg in 1972, highlighting the lift's demands on strength and technique before its removal.^[70] In contemporary Olympic weightlifting, the strict overhead press functions primarily as an accessory exercise to enhance performance in the snatch and clean & jerk by developing upper body pressing strength and overhead stability.^[71] It particularly aids the jerk's lockout phase by reinforcing controlled bar guidance and shoulder endurance under load, allowing lifters to handle heavier weights explosively in competition lifts.^[71] Coaches often incorporate it during off-season training to build foundational strength without the full dynamic demands of Olympic movements.^[72] Technique in Olympic weightlifting emphasizes strict form in the overhead press—maintaining a static torso, engaging the core for stability, and executing a smooth, controlled ascent without leg drive—to directly translate to improved jerk recovery and lockout confidence.^[71] This adaptation avoids momentum, focusing instead on isolated upper body mechanics that support the stability required at the top of the jerk.^[4] Programming typically involves 3-5 sets of 3-5 repetitions at 70-80% of the athlete's jerk maximum, promoting hypertrophy and strength gains while minimizing fatigue for primary lifts.^[73] This moderate intensity allows for technical refinement and progressive overload, often scheduled 2-3 times weekly in cycles emphasizing general physical preparation.^[71]

Strongman Competitions

In strongman competitions, the overhead press is integrated into events featuring specialized implements such as logs, axles, and circus dumbbells, which test athletes' ability to hoist awkward, heavy objects overhead. These events often appear in major contests like the World's Strongest Man and Giants Live series, where participants must clean the implement from the ground or rack position before pressing it to lockout. For instance, the Giants Live Log Press typically involves logs weighing 150-200 kg, requiring competitors to perform multiple repetitions within a timed frame to maximize points.^[74]^[75] Technique in these events deviates from strict overhead pressing due to the implements' design and extreme loads often exceeding 150 kg, necessitating modifications like the push press style with explosive leg drive to generate momentum. The thick grips on axles and logs demand exceptional forearm and shoulder stability, while the uneven weight distribution of circus dumbbells further challenges balance and core engagement during the press. This leg-driven approach allows athletes to handle loads far beyond strict press capabilities, emphasizing coordinated full-body explosiveness over isolated upper-body strength.^[76]^[77] Notable achievements include world records set with these implements, such as Žydrūnas Savickas' 210 kg log press in 2010 at the World's Strongest Man competition, which showcased the raw power required for such feats. As of 2024, the axle press world record stands at 218 kg, set by Mitchell Hooper at the Strongman Classic. These records highlight the event's evolution, with subsequent lifts pushing boundaries through refined technique and implement handling.^[75]^[78]^[79] Training for strongman overhead pressing incorporates high-volume accessory work to address the unique demands, including farmer's walks with heavy loads to enhance grip endurance and overhead stability. These carries simulate the sustained hold needed for implements, building the forearm and trap strength essential for preventing drops during presses. Overall, the physical demands prioritize full-body power output, as events typically last 60-90 seconds and require rapid, repeated efforts under fatigue.^[80]^[74]

Bodybuilding and General Fitness

In bodybuilding, the overhead press is commonly programmed with high-rep sets of 8-15 repetitions to promote deltoid hypertrophy, often supersetted with lateral raises to enhance side delt development and increase training volume without extending workout duration.^[81]^[82] Iconic bodybuilder Arnold Schwarzenegger incorporated seated overhead press variations into his routines, performing them for multiple sets to target the shoulders comprehensively while allowing for controlled form under fatigue.^[83] The exercise contributes to aesthetic goals by building capped, rounded deltoids that accentuate the V-taper physique, creating the illusion of a narrower waist relative to broader shoulders.^[2] In general fitness, the overhead press integrates into circuits or CrossFit workouts of the day (WODs) for metabolic conditioning, combining strength with cardiovascular demands to improve overall endurance and functional power.^[84] It is scalable for home workouts using dumbbells, enabling beginners to start with lighter loads and progress as mobility and strength improve.^[85] Typical programming involves 3 sets of 10-12 repetitions, performed 2-3 times per week, often paired with pulling exercises like rows to maintain shoulder joint balance and prevent imbalances.^[86] For inclusivity, adaptations such as lighter seated overhead presses benefit women and seniors by supporting bone density in the upper body while minimizing lower back strain.^[87]^[88] This aligns with its muscle-building benefits for the deltoids and upper body stabilizers.^[89]

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Muscles Worked in the Seated Barbell Overhead Press - StrengthLog
By sitting down, you reduce the need for core stabilization and can focus more on the actual pressing and primarily working muscles.
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Seated Barbell Shoulder Press: Video Exercise Guide & Tips
The seated barbell shoulder press is a variation of the overhead press and an exercise used to build shoulder strength and muscle.
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The 10 Best Shoulder Press Variations for Broader Delts - BarBend
Jul 2, 2024 · The best shoulder press variations include: Barbell Military Press, Barbell Z Press, Barbell Push Press, Double Kettlebell Overhead Press, ...
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Overhead Press Progression and Training Variables - Barbell Logic
A sample overhead press progression showing why the overhead press is so hard & how to manage overhead press frequency, volume & intensity in your program.What Kind Of Press? · Minimum Effective Dose... · Intensity And Volume<|control11|><|separator|>
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Dumbbell Shoulder Press - ExRx.net
Position dumbbells at shoulders, elbows below wrists. Press dumbbells upward until arms are extended overhead, then lower to sides of shoulders and repeat.
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Seated Arnold Press: Video Exercise Guide & Tips - Muscle & Strength
The Arnold press, named after Arnold Schwarzenegger himself, is an exercise used to target every single head of the deltoid.
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Standing Arnold Press Video Exercise Guide - Muscle & Strength
Sep 15, 2009 · The Arnold press, named after Arnold Schwarzenegger himself, is an exercise used to target every single head of the deltoid. The exercise is ...
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The Smith Machine: Stop Hating and Start Growing - T-Nation
May 7, 2024 · The Smith also reduces the risk of losing control. If you're a beginner or just getting back to the gym after some time off, use it to push your ...
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Mastering Your Press, Part II - StrongFirst
Your grip, forearm, arm muscles, and delts are all wired to the kettlebell's trigger. As you crush grip the handle of the kettlebell all these muscles fire and ...Missing: core | Show results with:core
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Kettlebell Windmill 101 - StrongFirst
There are many “interesting” variations of the kettlebell windmill out there abd on YouTube. The goal of this article and video is to provide some clarity.
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Different Shoulder Exercises Affect the Activation of Deltoid Portions ...
Oct 31, 2020 · For anterior deltoid, the shoulder press (33.3% MVIC) presented a significantly higher level of activation when compared to other exercises.Missing: compound | Show results with:compound
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Hormonal responses and adaptations to resistance exercise and ...
Anabolic hormones such as testosterone and the superfamily of growth hormones (GH) have been shown to be elevated during 15-30 minutes of post-resistance ...Missing: overhead press
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The impact of metabolic stress on hormonal responses ... - PubMed
Purpose: The purpose of this study was to examine the impact of exercise-induced metabolic stress on hormonal responses and chronic muscular adaptations.Missing: overhead | Show results with:overhead
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Everyday arm exercises: Functional benefits - Harvard Health
May 28, 2024 · Learn the importance of strong arms for everyday activities. Explore effective arm exercises that strengthen and stabilize arm muscles.
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The effect of a course of selected corrective exercises on posture ...
Jun 14, 2023 · ... overhead press with dumbbells. The training load is brought in the Table below (Fig. 2) (authors Inform consent was obtained from the ...
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Conditioning Exercise - Compendium of Physical Activities
Conditioning Exercise ; 02050, 6.0, Resistance (weight lifting – free weight, nautilus or universal-type), power lifting or body building, vigorous effort ( ...
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Effects of a 12-Week Modified German Volume Training Program on ...
Jan 29, 2018 · This study investigated the effect of a 12-week modified German Volume Training intervention, or the 10 sets method, on muscle strength and hypertrophy.
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Different Shoulder Exercises Affect the Activation of Deltoid Portions ...
For anterior deltoid, the shoulder press (33.3% MVIC) presented a significantly higher level of activation when compared to other exercises.
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Management Options for Shoulder Impingement Syndrome in Athletes
Apr 13, 2021 · Athletes participating in overhead sports are at particularly high risk of shoulder impingement syndrome. Subcoracoid impingement is defined ...Subacromial Impingement... · Internal Impingement Of The... · Subcoracoid Impingement
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Risk Factors of Overuse Shoulder Injuries in Overhead Athletes - NIH
Range of motion, rotator cuff muscle weakness, and training load are important modifiable factors associated with shoulder injuries.Missing: impingement | Show results with:impingement
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[PDF] Mechanisms and Treatments for Shoulder Injuries in Overhead ...
Poor biomechanics and weak links in the kinetic chain place this athletic population at increased risk for shoulder injuries. Common biomechani- cal ...
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How the Shoulder Press Can Wreck Your Lower Back - Men's Health
Jul 22, 2015 · If your shoulders are tight, it could mean limited gains and bad news for your back at the gym. Make them more mobile with this easy-to-do ...
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Lumbar Strain (Weight Lifter's Back) | Loma Linda University Health
Certain risk factors can increase the risk for this injury. The risk factors are: Severe low back curvature; Forward-tilted pelvis; Weak back or belly ...
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Triceps Tendonitis or Weightlifter's Elbow
Activity modification, rest and intermittent ice packs should be utilized for at home treatment. Aleve or Ibuprofen should be taken regularly for a week for ...
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Elbow Tendonitis: How It Occurs and What to Do About It | Jordan ...
Mar 17, 2020 · They are overuse injuries and ... The bottom position of the bench press is the bane of many lifters who suffer from elbow tendonitis.Elbow Tendonitis: How It... · By Jordan Burnett, Ssc |... · Inflammation And Eccentric...
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Safety of powerlifting: A literature review - ScienceDirect.com
Based on 11 studies with a total of 763 lifters, the injury incidence in powerlifting is low; between 1.0–4.4 per 1000 hours, with the low back, shoulders and ...Missing: overhead | Show results with:overhead<|control11|><|separator|>
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Shoulder Pain Prevention - NASM Blog
An integrated exercise program encompasses both uniplanar and multiplanar movements; single, compound and total-body exercises; and adequately targets on all ...
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Training Load Monitoring and Injury Prevention in Military Recruits
ESTABLISH A MODERATE CHRONIC LOAD · MINIMIZE THE WEEK-TO-WEEK CHANGES · DO NOT EXCEED THE WORKLOAD CEILING OF SAFETY FOR THE SPORT · ENSURE A MINIMUM TRAINING LOAD ...
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Olympic Weightlifting Weight Classes Throughout History - BarBend
Aug 16, 2023 · The press was discontinued as an international weightlifting event in 1972. The heaviest press completed in competition was 236.5 kg by ...<|control11|><|separator|>
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The Press for Weightlifting: How Useful Is It? by Greg Everett
May 18, 2015 · And of course, we get the benefit of also training the dip and drive timing, position, balance, elasticity and explosiveness. When it comes to ...
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Olympic Weightlifting Off Season Program - 8 Weeks
Olympic Weightlifting Off Season Program - 8 Weeks. CH Fitness and ... Overhead Press. 3 x 8. D. Weighted Sit Ups. 3 x 10. Tuesday. Week 1 Day 3. A. Snatch ...
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Overhead Press - The World's Strongest Man
Athletes compete by lifting a wooden log from the ground then raising it overhead as many times as possible within the time limit.
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Strongman Press Events – Grinder Gym
These events involve lifting and pressing various heavy implements overhead, such as logs, axle bars, dumbbells, stones, kegs, sandbags, blocks and more.
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Zydrunas Savickas Breaks Log Lift World Record ... - IronMind - news
After shouldering the massive log, Zydrunas Savickas gave a little knee kick and then left not doubt as he push pressed 210 kg for a new world record. Misha ...
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Strongman Series: The Farmer's Walk - Breaking Muscle
Nov 22, 2021 · This piece will take a look at the basics and benefits of the farmer's walk, along with typical events and how to train for them.
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Rep Range For Hypertrophy | Jim Stoppani
Apr 1, 2025 · Rep ranges of about 8-12 reps per set seem to be the sweet spot for building muscle. Reps of 6 or less also seem to be best for building strength.High Reps For Strength And... · Further Support For High... · Alternating Rest-Pause<|control11|><|separator|>
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Shoulder Press-Lateral Raise Combo - YouTube
Apr 18, 2012 · Learn how to do a Shoulder Press-Lateral Raise Combo with fitness expert and personal trainer Bob Mathews. Learn more about personal ...<|control11|><|separator|>
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Arnold Schwarzenegger Volume Workout Routines
Military Press (AKA Overhead Press) ... This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by ...Floor Crunch (legs on bench) · Seated Dumbbell Curl · One arm dumbbell wrist curl
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Shoulder Press Is Crucial in CrossFit: Ultimate Guide - WODprep
The shoulder press, also known as the overhead press or strict press, is a strength training exercise you'll often see programmed in CrossFit.Missing: general | Show results with:general
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How to Overhead Press: Muscles Worked & Proper Form
The overhead press primarily works your front delts, lateral delts, and triceps. Of these three, the front delts are probably worked the most. Will the ...
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Exercises Every Woman Should Do To Support Bone Health, Per ...
Sep 22, 2025 · 10. Seated Overhead Press · In any seated position that you feel comfortable, sit with good posture (shoulders over hips, spine neutral, navel ...