The overhead press is a compound exercise that builds strength and muscle throughout the upper body and core. Here's a complete guide to mastering this essential lift.

Benefits:

• Develops shoulders, upper back, and triceps
• Builds core strength and stability
• Enhances full-body strength
• Improves shoulder mobility

Self-Assessment Tests:

1. Overhead-Reach Test:

• Stand sideways to a mirror
• Raise straight arms overhead
• Arms should reach parallel to ears without ribcage movement

2. Shoulder-Blade Touch Tests:

• Reach behind head to touch opposite shoulder blade
• Reach behind back to touch same-side shoulder blade
• Complete both sides without body compensation

Starting Guidelines:

• Begin with dumbbell/kettlebell variations if new to pressing
• Progress from kneeling to standing position
• Master form before increasing weight
• Start with light weights, leaving 5 reps in reserve

Proper Form:

1. Stand with feet shoulder-width apart
2. Hold weight at upper chest level
3. Press straight up, maintaining vertical forearm alignment
4. Keep core tight throughout movement
5. Lower weight under control

Programming Recommendations:

• Barbell Press: 3-8 reps for heavy sets
• Dumbbell/Kettlebell: 5-12 reps for assistance work
• Total volume: 15-25 reps per session
• Progress by adding 5 pounds weekly

Assistance Exercises:

First Level (3-5 sets, 4-8 reps):

• Standing dumbbell press
• Single-arm kettle bell press
• Pull-ups/lat pull-downs

Second Level (3-4 sets, 5-10 reps):

• Kneeling dumbbell press
• Half-kneeling kettlebell press

Third Level (3 sets, 4-10 reps):

• Bench press variations
• Rowing variations
• Core stability work

Common Mistakes to Avoid:

• Arching back excessively
• Using momentum
• Flaring elbows
• Pressing beyond shoulder mobility
• Loading too heavy too soon

Focus on proper form and gradual progression to build sustainable strength and prevent injury.

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