How to Perform Overhead Press Exercises with Proper Form

The overhead press is one of the essential exercises for anyone serious about their fitness. It’s an excellent exercise for building strength in your shoulders, triceps and chest, as well as improving posture. But performing the exercise correctly is essential if you want to get the most out of it and avoid injury. This article will explain the proper form for performing an overhead press with a barbell or with dumbbells.

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Barbell Overhead Press

The barbell overhead press is probably the most popular version of the exercise. To perform it correctly, start with the bar on a squat rack at shoulder height. Grip the bar around shoulder width apart and take a deep breath as you lift it off the rack. Step away from the rack and stand with your feet shoulder width apart, with your knees slightly bent.

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Keep your core engaged throughout the exercise. Brace your abs and keep your back straight. Start pressing the bar overhead by extending your arms. As you press the bar up, press your head through the space between your arms. Keep pressing until your arms are fully extended and the bar is directly above your head. Reverse the motion and bring the bar back down to your shoulders. Keep control of the bar throughout the movement, don’t let it drop or bounce.

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When lowering the bar, keep your elbows close to your body. If you find that your elbows flare outwards, you may need to adjust your grip on the bar. Make sure you keep your core tight and your back straight throughout the entire movement.

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Dumbbell Overhead Press

The dumbbell overhead press is the same exercise as the barbell version, but using two dumbbells instead of one barbell. To perform the exercise, start with the dumbbells at shoulder level. Grip the dumbbells and press them up, keeping your core tight and your back straight. As you press the dumbbells up, make sure your elbows stay close to your body. When the dumbbells are directly above your head, reverse the motion and lower them back down to your shoulders.

For more stability, you can widen your stance and plant your feet firmly on the ground. Alternatively, you can sit on a bench, which will help keep your back straight and provide support for the exercise. If you find that your elbows flare outwards, you may need to adjust your grip on the dumbbells.

Tips for Proper Form

Proper form is essential for avoiding injury and getting the most out of your overhead press exercises. Here are some tips to keep in mind:

• Keep your core braced and your back straight throughout the entire movement.
• Keep your elbows close to your body, don’t let them flare outwards.
• Make sure you keep control of the weight throughout the movement.
• Don’t lock your elbows at the top of the movement.
• If you’re using a barbell, make sure you adjust your grip to keep your elbows close to your body.
• If you’re struggling with form, try doing the exercise seated on a bench.
• Start light and gradually increase the weight as your form improves.

The overhead press is an excellent exercise for building strength in your shoulders, triceps and chest. But it’s essential to perform the exercise with proper form. By following the tips outlined in this article, you can ensure that you’re performing the exercise correctly and getting the most out of it. So what are you waiting for? Get out there and start pressing!