Overhead Press

What is Overhead Press?

A fundamental exercise for shoulder and upper body development, the Overhead Press is the movement of pushing a weight from shoulder level to above the head. Also known as the “Military Press”, this exercise effectively works the shoulder muscles as well as the triceps and core area. Since the exercise is performed standing and requires maximum upper body pushing power, makes it an indispensable part of functional training.

How to Perform Overhead Press?

It is critical that the technique is learned correctly in order for the overhead press to be effective and protect the shoulder joint. Here’s a step-by-step guide to the proper form:

Get into the starting position:

• Position your feet shoulder-width apart.
• Position the bar at shoulder height, above the collarbone.
• Grip the bar with your hands slightly wider than the shoulders.
• Elbows should be in front of the bar and close to the body.
• Activate the core muscles and lift the chest slightly.

Begin the movement:

• Take a deep breath.
• Hold your breath and push the bar up powerfully.
• As the bar passes your chin, slightly tilt your head back.
• Once the bar reaches overhead, return your head to a neutral position.
• With your arms fully extended, slightly lift your shoulders upwards.
• Lower the bar back to the starting position in a controlled manner.

Pay attention to the following points during each rep:

• The spine should maintain its neutral position.
• Avoid excessive arching in the lower back.
• The knees should be locked and the body should be stable.
• The bar should move directly above your body, not in front of it.

Control and form should always take priority over the amount of weight. Working with form checks in front of a mirror or seeking help from a professional trainer especially at the beginning stage, will help you establish the correct technique.

In the MAC+ application, you can find detailed form videos of the movement and training programs prepared by professional trainers. These tailored programs will help you in the process of learning and developing the correct technique of the movement.

Key Tips to Keep in Mind When Performing the Overhead Press

Firstly, a comprehensive warm-up routine should be implemented during the Overhead Press to ensure maximum performance and safety. The shoulder is a complex joint group and proper preparation of the entire area, especially the rotator cuff muscles, is crucial. Warm-up sets with dynamic stretching movements and light weights ensure that muscles and joints are ready before starting the main set.

Breath control and core activation, which form the basis of movement, directly impact both performance and safety. Starting each rep with a deep breath, exhaling under control during the push-up, and keeping the abdominal area constantly active are vital for protecting the spine and ensuring effective force transfer. Activation of the core optimizes the transfer of force from the upper body to the lower body while also stabilizing the spine.

Optimizing the bar path is also one of the key factors that determine the effectiveness of the movement. The bar should move along a path as close to the body as possible and end at ear level above the head. This path provides a mechanical advantage while minimizing energy loss.

In summary, here are the key points to pay attention to during the exercise:

• A comprehensive warm-up routine should be applied for the shoulder and rotator cuff muscles.
• The core should remain active during each rep, and the abdomen should be pulled in.
• The bar path should be close to the body and in a straight line.
• Breathing should be controlled during each repetition.
• Wrists should not bend, and the bar should rest on the heel of the palm.
• Elbows should remain under the bar and close to the body.
• The spine should maintain a neutral position, avoiding excessive arching.
• The position of the head should be adjusted to allow the bar to pass through.
• Feet should be shoulder-width apart and stable.
• The shoulders should be slightly lifted while the bar is overhead.
• Each repetition should be completed with a controlled and clean movement.
• The descent phase should be as controlled as the ascent.
• The weight selection should be adjusted to ensure proper form is maintained.
• Mobility exercises should be done before and after the exercise.

Which Muscles Does the Overhead Press Target?

The Overhead Press is an ideal compound exercise for upper body development. It primarily targets the shoulder muscles, but it also works multiple muscle groups in a coordinated manner.

Primary working muscles;

• Deltoid Anterior (Front Deltoid): The muscle located at the front of the shoulder and plays a primary role in lifting the arm forward and up.
• Deltoid Lateral (Middle Deltoid): The muscle located on the side of the shoulder and is effective in lifting the arm to the side.
• Deltoid Posterior (Rear Deltoid): Muscle located at the back of the shoulder that helps stabilize.
• Triceps Brachii: The muscle located on the back of the arm that extends the elbow.

Secondary working muscles;

• Serratus Anterior: The muscle located between the ribs and scapula, responsible for scapular stabilization.
• Trapezius: The muscle located in the upper back that rotates the scapula upwards.
• Core Muscles (Rectus Abdominis, Obliques): Abdominal muscles that provide core stabilization.
• Upper Pectoralis Major: The upper fibers of the chest muscle provide support during the initial phase of movement.

Benefits of Overhead Press

The overhead press is critical not only for aesthetic shoulder development but also for overall upper body strength and functional performance. Here are the benefits obtained by performing the movement correctly and regularly:

• Strength and Power Development: Overhead Press is one of the exercises that develops upper body pushing power at the maximum level. It provides a significant strength increase, especially in the shoulder girdle and triceps muscles. This increase in strength creates a performance advantage in overhead activities and other sports in daily life.
• Functional Fitness: It improves practical life skills thanks to its structure that imitates the overhead movements we frequently use in daily life. This feature makes exercise an indispensable part of rehabilitation programs.
• Posture and Stability: Its structure requiring core activation contributes to the development of posture and balance. Strengthening the postural muscles, especially in the shoulder and back area, helps prevent daily posture problems.
• Metabolic Effect: It provides high calorie burning as it works large muscle groups at the same time. It increases metabolic rate through the EPOC (Excess Post-Exercise Oxygen Consumption) effect. With regular practice, it contributes to an increase in muscle mass and improvement in body composition.

Common Mistakes When Performing Overhead Presses

The overhead press is a technically sensitive exercise, and when performed incorrectly, it both reduces the effectiveness of the movement and increases the risk of injury. The most common mistakes are as follows:

• Excessive Leaning of the Lower Back: This mistake is especially common when lifting heavy loads. Excessive extension of the spine creates unnecessary stress in the lower back and can lead to disc problems. Instead, the core region should be kept active and the hip position should be maintained.
• Bar Path Moving in Front: When the bar moves away from the body, excessive load is placed on the shoulder joint and the risk of rotator cuff injuries increases. The bar should always move in a line close to the body.
• Lack of Core Activation: Inadequate tightening of the core muscles disrupts spinal stability. This both reduces performance and increases the risk of injury.

Other common mistakes can be listed as follows;

• Excessive bending of the wrists.
•  Elbows too far forward at the beginning.
• Neglect of breath control.
• Too fast or uncontrolled movement.
• Shoulders not being locked in properly.
• Excessive weight selection.

It is important to start with low weights, establish the correct technique and progress gradually to avoid these mistakes.

Alternative Trainings to Overhead Press

While the overhead press is an effective choice for shoulder development, there are also several alternatives:

• Dumbbell Shoulder Press: Engages stabilizer muscles more actively by allowing each arm to work independently. It effectively exercises the rotator cuff muscles as well as the deltoid muscles. This movement, which helps eliminate strength imbalances, is also particularly successful in activating the posterior deltoid.
• Arnold Press: Popularized by Arnold Schwarzenegger, this exercise effectively works all heads of the deltoid muscles thanks to its rotation component. It maximizes activation of the anterior and lateral deltoids in particular. It also has a positive effect on the rotator cuff muscles and subscapularis muscle.
• Push Press: Thanks to the participation of the legs in the movement, a heavier load can be placed on the triceps and deltoid muscles. It is especially effective in developing explosive power. It increases total body strength by engaging the core muscles and quadriceps muscles.
• Machine Shoulder Press: Provides isolated loading to the deltoid muscles thanks to its fixed movement path. It can be preferred during the rehabilitation process after a rotator cuff injury or during the form learning phase. It safely targets the shoulder muscles, primarily the anterior and lateral deltoids.
• Pike Push-Up: This bodyweight exercise effectively works the deltoid muscles as well as the serratus anterior and upper trapezius muscles. Thanks to its structure that requires core stabilization, the abdominal muscles also play an active role. It is effective in increasing shoulder strength and endurance without requiring any equipment.

Different Variations of Overhead Press

Here are the variations that you can perform with different equipment while maintaining the basic principles of the Overhead Press:

• Seated Dumbbell Press: This variation, performed while seated, eliminates lower body support and provides a more isolated load on the shoulder muscles. It is suitable for beginners as it has lower core activation and provides more isolated loading on the muscles.
• Behind the Neck Press: The bar is pushed from behind the neck. Suitable for advanced athletes, this variation requires shoulder mobility and increases posterior deltoid activation. Since the risk of injury is high, it should be applied with caution.
• Single-Arm Press: This variation, performed with one arm, increases core stabilization and helps correct muscle imbalances. It enables the rotator cuff muscles more actively.
• Military Press: Performed with feet together. This variation increases core activation and requires more balance and stability.
• Kettlebell Press: Since the center of gravity is different, it activates the stabilizer muscles more. It is ideal for functional strength development.

Ideal Reps and Sets for the Overhead Press

The number of reps and sets should be adjusted according to the athlete’s goals and experience level:

1- Muscle Mass Development:

• 3-4 sets / 8-12 reps
• 2-3 minutes of rest between sets
• Perform 2-3 times per week

2- Strength Development:

• 4-5 sets / 4-6 reps
• 3-4 minutes of rest between sets
• Perform 2 times per week

3- Beginner Level:

• 3 sets / 12-15 reps
• 60-90 seconds of rest between sets
• Perform 1-2 times per week

Workout Planning:

• Perform at the beginning of shoulder workouts.
• Use on push days or upper body workouts.
• Do it before chest exercises like bench presses.
• Schedule it before isolation exercises.

Rep Form Criteria:

• Each repetition should be controlled.
• The tempo should be 2-1-2 (landing-stopping-rising).
• If form breaks down in the last repetitions, end the set.

How Should the Overhead Press Be Positioned in a Training Program?

Here are the recommendations for proper placement in an upper body program:

1- Push/Pull/Legs Program:

• As the first or second exercise on push days.
• If performed on the same day as the Bench Press, do it afterward.
• Should be done before triceps exercises.

2- Upper/Lower Split:

• As the main exercise on upper body days.
• After chest exercises.
• Alternating between two upper body sessions per week.

3- Full Body Program:

• In 2 out of 3 training sessions per week.
• As the main upper body exercise.
• After Squat or Deadlift.

Example Push Day Program:

• Bench Press: 4×8-10
• Overhead Press: 3×8-12
• Incline Dumbbell Press: 3×10-12
• Lateral Raise: 3×12-15
• Triceps Extension: 3×12-15

Does Overhead Press Help with Weight Loss?

The overhead press is a metabolically effective exercise. It supports the weight loss process because it works large muscle groups and requires high energy consumption:

Metabolic Effects:

• A 30-minute workout burns 150-200 calories.
• Keeps metabolism fast for 24-48 hours with the EPOC effect.
• Increased muscle mass increases basal metabolic rate.

Programming Tips:

• Increase calorie burn with supersets.
• Keep rest periods short.
• Use HIIT format.
• Combine with complex workouts.

Nutritional Support:

• Adjust protein intake to 1.6-2.2g/kg/day.
• Consume complex carbohydrates before training.
• Combine protein and carbohydrates after training.
• Ensure adequate hydration.

The Role of Overhead Press in Functional Training

Functional training is an exercise that mimics daily life movements and provides practical strength development. The Overhead Press holds an important place in functional training due to its support of overhead pushing movements that are common in daily activities.

Functional Benefits:

• Increases performance in daily overhead activities.
• Improves core stabilization.
• Increases shoulder girdle mobility.
• Strengthens postural muscles.

Functional Programming:

• Can be included in circuit training.
• Supersets can be done with burpees or push-ups.
• Kettlebell or dumbbell variations can be used.
• Can be applied in HIIT format.

Sample Functional Circuit:

• Kettlebell Overhead Press: 45 seconds.
• Mountain Climber: 30 seconds.
• Push-up: 45 seconds.
• Plank: 30 seconds.
• 30 seconds rest, 3-4 sets of reps.

How to Choose Weight in Overhead Press?

The correct choice of weight is the most important factor that determines the effectiveness and safety of the movement:

For beginner level;

• Start with just the bar (20kg).
• Make 2.5kg increments as the form improves.
• Continue with a maximum of 5kg on each side.

For intermediate level;

• 40-60% of body weight.
• Aim for a 5% weekly increase.
• A weight that you can do 8-12 reps with clean form.

For advanced level;

• Between 70-100% of body weight.
• Increase in 2-4 week periods.
• Complete 6-8 repetitions with perfect form.

Important Criteria:

• If the form is not compromised in the last repetition, the weight can be increased.
• Work with the current weight for at least 2 workouts before each increase.
• If you have shoulder pain, reduce the weight.
• Apply the progressive overload principle gradually.

Differences Between the Overhead Press and Other Shoulder Exercises

While the overhead press is a cornerstone of shoulder training, it stands out from other shoulder exercises in a number of ways:

• Comparison with Lateral Raise: Lateral Raise focuses only on the middle deltoid muscle, while Overhead Press works the entire deltoid head. Lateral Raise is an isolation exercise and is performed with lighter weights.
• Comparison with Front Raise: While the Front Raise provides anterior deltoid isolation, the Overhead Press engages both the anterior deltoid, triceps and other accessory muscles.
• Comparison with Face Pull: Face Pull focuses on the posterior deltoid and rotator cuff. Compared to the Overhead Press, it is more commonly used for preventive and rehabilitative purposes.
• Comparison with Upright Row: While Upright Row works mainly trapezius and lateral deltoid, Overhead Press provides a more balanced shoulder development.

Comprehensive shoulder workout programs that include all of these exercises can be found on the MAC+ app.

Can Overhead Press Be Done at Home? What Should You Pay Attention To?

Overhead Press is an exercise that can be done effectively at home. In order to do this movement without a classic barbell, alternative equipment such as dumbbells, kettlebells or even water-filled cans can be used. Resistance bands are also a good option, especially for beginners.

The most important factor when training at home is safety. First of all, it should be ensured that the ceiling height is suitable for movement. The non-slip nature of the floor and the durability of the equipment should also be checked. If possible, form control should be done by working in front of a mirror, and a spotter should be available, especially when working with heavy loads.

When creating a home-specific workout program, it is safer to focus on variations with body weight and light equipment rather than the classic shoulder press. After a warm-up that starts with push-ups, an effective shoulder workout can be done with dumbbell shoulder press, pike push-ups and band exercises.

Motivation is important for regular and efficient training at home. The detailed exercise videos in the home workouts section of the MAC+ app will help you learn the right techniques and keep your motivation high.

Muscular Balance and Performance at Advanced Levels in the Overhead Press

For long-term development in the overhead press, it is critical to maintain muscle balance. Particularly, the balanced development of all the muscles in the shoulder girdle is essential for both performance and injury prevention.

Strengthening the rotator cuff muscles should be a priority. These muscles are directly responsible for stabilizing the shoulder joint. Therefore, supportive exercises like Face Pulls and External Rotations should be included in the program.

Periodization is important to improve performance at advanced levels. Training intensity and volume should be changed in 4-6 week blocks. In strength phases, low reps with high weights should be used, while in hypertrophy phases, moderate reps with moderate weights are recommended.

Mobility exercises should not be neglected. Shoulder and chest mobility are critical for optimal execution of the movement. Movements such as band pull apart and dislocates should be done routinely before training.

Nutritional Considerations for Overhead Press

Nutrition should be strategic to optimize overhead press performance. Complex carbohydrates should be consumed within 2-3 hours before training, and fast-absorbing carbohydrates should be preferred 30-45 minutes before training.

Protein intake should be 1.8-2.2 grams per kilogram of body weight. Protein sources rich in leucine (eggs, meat, dairy products) should be preferred. A combination of protein and carbohydrates should be consumed within 30 minutes after training.

Omega-3 fatty acids and anti-inflammatory foods are important for the health of the shoulder joint. Foods such as cold-pressed olive oil, salmon, walnuts, and almonds should be consumed regularly.

Hydration is also critical. Water should be taken every 15-20 minutes before and during training. Foods rich in magnesium and potassium should be preferred to maintain electrolyte balance.

Factors That Hinder Progress in Overhead Press

Nutrition should be strategic to optimize overhead press performance. Complex carbohydrates should be consumed within 2-3 hours before training, and fast-absorbing carbohydrates should be preferred 30-45 minutes before training.

Protein intake should be 1.8-2.2 grams per kilogram of body weight. Protein sources rich in leucine (eggs, meat, dairy products) should be preferred. A combination of protein and carbohydrates should be consumed within 30 minutes after training.

Omega-3 fatty acids and anti-inflammatory foods are important for the health of the shoulder joint. Foods such as cold-pressed olive oil, salmon, walnuts, and almonds should be consumed regularly.

Hydration is also critical. Water should be taken every 15-20 minutes before and during training. Foods rich in magnesium and potassium should be preferred to maintain electrolyte balance.

How Often Should Overhead Presses Be Performed?

It should be performed 2-3 times a week, with at least 48 hours of rest. Advanced athletes can do 2 heavy and 1 light sessions per week.

Can Overhead Press be done with shoulder pain?

In cases of acute shoulder pain, movement should be avoided. For chronic problems, modified versions can be started under the supervision of a physiotherapist.

Is It Better to Use Dumbbells Instead of Bars?

Both have their advantages. Dumbbells require more stabilization and help correct muscle imbalances. The bar, on the other hand, offers the opportunity to lift more total weight.

In summary;

Overhead Press is one of the basic exercises for shoulder development and upper body strength. When applied with the right technique and form, it provides both functional strength increase and aesthetic development. Due to being a complex movement, it requires gradual progress and proper programming. In the beginning, you should work with light weights and focus on technique, and in later levels, the weight should be increased with the progressive overload principle. Maximum efficiency can be achieved when supported by nutrition, rest and mobility studies. The detailed training programs and form videos in the MAC+ application will help you learn and develop this movement correctly.