If you’re serious about building upper body strength, the overhead press is a must-have in your training routine. This compound exercise doesn’t just target your shoulders, but also works your triceps, core, and even your upper back. The overhead press is a classic movement that fits into any strength training programme, whether you’re training for bodybuilding, powerlifting, or general fitness.
In this blog, we’ll take a closer look at what the overhead press is, which muscles it targets, how to perform it correctly, which variations exist, and why you should make it a staple in your programme at ProFit Gym.
What is the overhead press?
The overhead press, also known as the military press or shoulder press, is a compound lift where you press a weight (usually a barbell or dumbbells) above your head. You start with the weight at shoulder height and press it upwards in a controlled motion until your arms are fully extended.
What makes this exercise unique is the combination of strength, balance, and mobility required. Because you’re pressing the weight overhead, it involves much more than just muscle strength. Your stability, core control, and technique all play a vital role.
What muscles does the overhead press train?
The overhead press targets several muscle groups at once. The main focus is, of course, on the shoulders (deltoids), but that’s just the beginning:
- Anterior deltoid (front of the shoulder): primarily responsible for the pressing movement.
- Lateral deltoid (side of the shoulder): adds width and assists during the lift.
- Triceps: crucial for the lock-out phase at the top.
- Upper traps and serratus anterior: stabilise the scapula throughout the movement.
- Core (especially the rectus abdominis and obliques): helps keep your torso stable.
- Back muscles: including the erector spinae and rhomboids, which help maintain an upright posture.
In other words, the overhead press is not an isolation movement but a full-body lift with a shoulder focus.
How to perform the overhead press
Proper form is essential to train your shoulders effectively and protect your lower back. Follow these steps:
- Stand tall with your feet shoulder-width apart and your knees slightly bent.
- Engage your abs and glutes to stabilise your torso.
- Grip the barbell just outside shoulder width, with elbows slightly forward.
- Press the weight straight up while moving your head slightly back.
- Fully extend your arms and position the barbell above your head, in line with your ears.
- Lower the bar under control to shoulder height, keeping tension in your core.
Tips:
- Keep your wrists straight and elbows under the bar, not flared out.
- Avoid hyperextending your lower back: engage your glutes and core.
- Inhale as you lower the bar, exhale forcefully as you press up.
- Train preferably from a rack for safe unracking and reracking.
- Start light if you’re new to the movement, and only increase weight once you’ve mastered the technique.
Different variations of the overhead press
Depending on your level, goal, or mobility, you can vary your overhead press. Some popular variations include:
1. Dumbbell Overhead Press
Perfect for beginners and for improving symmetry. Dumbbells force both sides to work equally and enhance stability.
2. Seated Overhead Press
Since you’re seated, you can’t rely as much on your legs or core, putting greater emphasis purely on the shoulders.
3. Push Press
Use a slight leg drive to lift heavier weights. Ideal for explosive strength and powerlifting-style training.
4. Behind-the-Neck Press
An advanced variation where the barbell is lowered behind the head. Only suitable if you have adequate shoulder mobility.
5. Single-Arm Overhead Press
Performed with a kettlebell or dumbbell. Excellent for core stability and unilateral strength.
Train at ProFit Gym
Want to improve your overhead press or learn how to perform it with perfect form? At ProFit Gym, our personal trainers are ready to guide you. Whether you’re new to strength training or working to increase your one-rep max, we’ll help you make steady progress step by step.
Our gyms are equipped with top-quality equipment, including power racks, bumper plates, and dumbbells in all weight ranges. We also offer small group training sessions focused on strength and conditioning, where compound lifts like the overhead press take centre stage.
Would you like to learn more about how strength training contributes to a healthy and powerful body? Then be sure to read our blogs on compound exercises and how to build muscle mass effectively.
