How To Build A Strong Overhead Press
Overhead presses, particularly Strict Presses, are notoriously slow to progress. However, the work you put in is definitely worth it as the movement is a fantastic upper body builder and a staple in many a good training program.
Here's some guidance on what you can do to build a strong overhead press.
Set a goal
Having focus and a target to aim for is a very powerful thing and will help push on the results you get much more than simply going through the motions.
Aim to beat your current best by an increment of 2.5 kg, 5 kg or 10 kg depending on how proficient you are at the movement. Set a time frame for this, often periods of 8,10 or 12 weeks work well.
Make sure you have good technique
This is the crucial foundation of your progress on the lift and the benefits you will get from it.
To learn more about good Overhead Press technique take a look at our Anatomy Of A Good Strict Press and 3 Things You Can Do To Improve Your Overhead Press articles.
Have a plan to achieve your goal
To make the most progress possible and do so in a manner that minimises the risk of injury, you need to get a solid, well designed program in place.
If you want to learn more about how we build clients Overhead Presses take a look at our Personal Training Glasgow page.
Strengthen the prime movers
In the case of the Strict Overhead Press this is the shoulders and triceps. These will obviously be strengthened by sensibly programming the exercise itself but it is also wise to use assistance exercises to compliment this.
Movements such as incline bench press, seated dumbbell overhead press, close grip bench press etc are great options.
Build the stabilising muscle groups
Spending time building up the lats, upper back and rear delts can be very important. Not only does this balance out all the pressing and keep your shoulders healthy, it also helps build a stable platform for you to execute what can be a very challenging exercise.
All manner of rows from chest supported rows, to one arm arms, to seated cable rows rows are great options. As are lat pulldowns, chin ups, pull ups, face pulls, band pull aparts and rear delt flyes.
A number of these should be implemented in any good training program to build your Overhead Press.
Learn how to brace your core properly
We have some great guidance on how to properly brace in our 3 Things You Can Do To Improve Your Deadlift article.
Proper bracing is crucial in creating the stability in your torso for a strong Overhead Press, as well as to protect your back from any potential injury.
Including core exercises in your training is always of benefit, ab wheel roll outs and various plank variations are good choices.
Volume is a key driver of strength
The key implication of this is to ensure you build a good base with plenty of volume, this primes you for the big PBs to come a little further down the line.
We recommend plenty of volume in the 70%-80% of max to build this base.
Use a full range of motion on every rep
We are big proponents of a full range of motion, there are huge advantages to this including a greater stimulus to the muscles and standardising the movement to measure progress (actual increases in strength not just shortening the range of motion).
Ultimately, a proper Overhead Press should start at top of your chest and finish with your elbows locked out with the bar over the base of your head.
Pick your moments to push things
Training to failure every sessions is counterproductive for developing strength. It might work for a short time but you will quickly find that fatigue and soreness will mount rapidly and you will start to move backwards. You might even find that niggling injuries start to creep in.
A much more sensible way to approach things is to keep a little back each set and move closer to failure as the program progresses. The concept of reps in reserve (RIR) and decreasing these reps in reserve as the program advances covers this concept but that's a discussion for another time.
The key takeaway here is pick your moments to really push to your limits, well designed programs should account for this.
Get some coaching and learn more
If you would like some detailed coaching on how to build a strong Overhead Press and a well designed training program to do so, have a look at our Personal Training in Glasgow and Glasgow Bootcamps pages and drop us a message.
Get building those Overhead Presses team!
