How to Incorporate Variation Into Your Overhead Press Exercises

How to Incorporate Variation Into Your Overhead Press Exercises

The overhead press is a classic exercise that is found in almost every workout routine. It is one of the most effective exercises for building strength and size in your shoulders, arms, chest and upper back muscles. However, it can become boring after a while if you’re not careful. Thankfully, there are many different variations of the overhead press that can help you keep your workout routine fresh and interesting.

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One way to add variation to your overhead press is to use different types of weights. For instance, you can use dumbbells or kettlebells instead of a barbell. This will work different muscles in different ways and will help you build strength in a more balanced manner. You can also use different grips with each type of weight. For example, with dumbbells you can do a neutral grip press or alternating hands press. With kettlebells, you can do a single arm press or switch up which hand is doing the pressing.

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Another way to add variety to your overhead press is to change the range of motion. You can do this by adding pauses or by changing the angle of your body. For example, you can do an incline press where you lean forward and press from an inclined angle. Or, you can do a decline press where you press from a slightly lower angle. Pauses can also be added, such as pausing at the top of the lift or at the bottom. Adding pauses allows you to focus on the eccentric portion of the lift and will help you increase your strength and control.

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You can also vary the tempo of your overhead press. Instead of doing a regular lifting speed, you can slow down the eccentric (lowering) portion of the lift and then explode up on the concentric (lifting) portion. This will help you to better engage the working muscles and also help to improve your power and explosiveness. You can also do “ascending reps”, where you start with a lighter weight and then slowly increase the weight with each rep.

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Finally, you can vary your overhead press by using different types of equipment. For example, you can use bands or chains to add resistance to your overhead press. Bands and chains can help you to overload your muscles in different ways and will help you to develop greater strength and muscle mass. You can also use a Smith machine or landmine to do overhead presses. These machines allow you to move through a more natural range of motion and will help you to engage the stabilizer muscles of your shoulder.

The overhead press is a classic exercise that can help you build strength and size in your upper body. However, it can become boring if you don’t incorporate variation into your workouts. Thankfully, there are many different ways to add variety to your overhead press. You can use different types of weights, change the range of motion, alter the tempo and use different pieces of equipment. By incorporating these variations into your workouts, you can keep your routine fresh and exciting and continue to make gains in your strength and muscle mass.