is the shoulder press?
The shoulder press is an
overhead press during which a barbell is pushed up from the front of the
shoulders to above the head until arms are straight.
The barbell should be
pressed from the front shoulders, overhead until arms are locked out
straight. Knees are locked throughout, a shoulder width apart.
Which muscles does
the shoulder press use?
Works the shoulders,
upper chest and triceps. The overhead press works the entire body, more so
than the bench press. The overhead press bring legs into play to stabilise
the movement along with abs and back.
of the shoulder press
The bench press works
your front shoulders more than your back shoulders, whereas the overhead
press or shoulder press works front and back shoulders equally.
Shoulders and triceps
become stronger. The shoulder press is good for balancing out the muscle
development of the bicep and front shoulder from the bench press.
of overhead press
The military press is
an overhead press with heels together
The push press is an
overhead press with leg drive
The Olympic jerk uses a
strong leg drive to power the weight up overhead by momentum. The lifter
then catches the bar at the top of its momentum drive to hold it steady,
stabilising it in position before it starts to fall back down.
The Bradford press keep
the elbows unlocked, with a small bend in them at the top of the lift. This
approach works the delts more.
for the shoulder press
You can use free weights
in which case use a barbell and raise it rest just below your chin level, supported by your arms with
hands grasping the barbell. Lift the barbell straight over your head
upwards, extending the arms, keeping back straight. Pause for a moment.
Grip should be wider than shoulder width. Overhand
grip, palms facing forward. Push your chest up and out, to help open up the
back muscles. Elbows should be forward, in front of the barbell. Try to look
forward, not up. Looking to far upwards can create strain on the neck and
the Shoulder press
In order to get the barbell past your head, quickly and
smoothly tilt it backwards to enable the bar to pass. Keep looking forward.
Shift torso forward once the barbell passes the head to prepare balance for
the final phase of the lift. Head down as you push for the top of the ascent
so y0ur chin points more towards your chest, but always keep looking
forward. At the top of the ascent, lock elbows, tighten traps and back,
squeeze shoulders. This helps balance and stability. Tighten glutes and try
not to arch your back as you approach the top of the lift.
Exhale and tighten the
abs during the lift; inhale when lowering.
Move slowly and smoothly
without bouncing. This works the muscles more effectively, marinating a
controlled motion throughout the duration of the press
Forgetting to reposition elbows and chest at the start
of every press.
Not getting under the bar enough at the top of the
Bouncing the lift as you move from rep to rep. Keep a
slow controlled motion throughout.
Arching the back at the top of the lift.
of the overhead press
With free weights it is
often difficult to find balance with the overhead press. Overbalancing can
be an issue. It helps to maintain a forward posture as the weight is lifted
above the head.