Front (Military) or Overhead Press

Front (Military) or Overhead Press

This exercise has been around for decades and will build strong shoulders. Hence the name ‘shoulder press’ in cross-fit circles. It is however one of the primary exercises for bodybuilding.

1. Sit with your back straight. Take an overhand grip on the barbell and rest it on your upper chest. The best way to do this is to have the bar on a squat rack about shoulder height so that it is easy to remove, step back from the rack and ensure your balance.

2. Inhale and press the barbell straight up.

3. Exhale at the top of the movement. Return to starting position and repeat the next repetition.

Notes:
This exercise works the anterior and medial deltoids, upper pectorals, upper trapezius, triceps, and serratus anterior. This exercise is king of all shoulder development exercises.

You can perform this exercise while standing, but you must avoid hyperextension of the spine. Also, while standing, you can drop the weight behind the head/neck. However, the load becomes much heavier and the movement is very isolational. Doing it behind the neck creates numerous injuries and is not recommended as there are safer exercises for the behind-the-neck movement.

Place your elbows slightly forward for more work to the anterior deltoids.

To involve the medial deltoids more intensely, flare out your elbows. Many machines and racks allow you to perform this movement with less concentration on the correct position. This will help you focus on the deltoids. An excellent machine for this exercise is the Smith machine.

Variations can include a narrow grip with your elbows forward, which primarily works the anterior deltoids and upper pectorals. Also, a wide grip with your elbows flared out, which primarily works the anterior and medial deltoids.

WARNING! This is the most injury-prone exercise in the gym thus, take precautions not to lift too heavy. To reduce chance of injury, let knees bend down so that you dip slightly then, push upward straightening the knees as you also push the weight, similar to a push press. This will help lessen rigidity of a static weight and gain just a little momentum so that you are not pushing from a pure static position.

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