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How to perfect the overhead press

There are many compelling reasons for the fitness to do the overhead press, and rest assured that we will come to them soon, but let's first talk about the obvious – it looks incredibly impressive. However, this can also be a disadvantage as people try to start the train when they are not ready or the weight is too big to impress.

To make sure you do not hurt yourself right from the beginning We have the exercise you should start with. It will help you reach the entire train. To make sure you do not get too heavy too soon, try this little test. Just hit a blank bar a couple of times, and you'll find that your muscles burn with no extra weight. It does not take a lot of weight to challenge yourself.

The overhead press is often called a shoulder press, but although all three heads of your shoulders actually work with the lift, they are far from the only muscle needed. Your abdominals, your lower back, and the muscles that surround your shoulder blades all work to push the weight over your head, and if you move to a standing version of the exercise, your glutes, thigh muscles, and quads will also be required To create stability.

Read Here you will receive expert advice on how to perform the high-pressure press and help you to strengthen the muscles of movement.

Working to Overhead Press

  Seated Dumbbell Shoulder Press

If you are new to the overhead press, you should start with the seated dumbbell shoulder press. Using an upright bench provides stability during exercise so you do not overhang the lower back and allow you to focus on the tension of the shoulders as you press down on the weight. The use of dumbbells allows for better control and freedom of movement, both ideal for learning new movement patterns in an exercise. You can increase weight quickly.

Forms Guide for the Overhead Press

Stand upright with your body straight and straight ahead. Hold the bar against your upper chest and grasp it with your hands, which are only slightly wider than shoulder width. Press the bar directly overhead. Do not tilt your hips forward during exercise.

How To Perfect The Overhead Press

Use this advice from strength coach Andy McKenzie to master the movement The further you have your hands on the pole, the weaker you become and the less weight you can lift. Strive for a grip with hands that are no wider than shoulder width, and hold elbows directly under the wrists to get the most mechanical position for the lift.

Moving wrists are important

"For the strongest press You may need to have moving wrists to extend to your body," McKenzie says. "The better the starting position of your wrists, the better you can initiate the movement with a powerful push. Better mobility also allows the elbows to dodge slightly to the sides when pushed upwards.

Squeeze Your Shoulder Blades

"At the beginning of each repetition, you should squeeze your shoulder blades and focus on shoulders to initiate the lift and set the bar in motion. Keep the bar under control, make sure your shoulders are fully engaged, and ensure a good shape with the weight.

Adjust the head position

"The bar begins in the upper chest below the chin, so your head must be tilted backwards. Push the bar up in a straight line as far as possible to the chin and back Nose not to hit. When pushing up the pole, tilt the head backwards so that the pole is not touching the nose on the way up.

Keep Your Chest Up

"You need to hold your chest during each repetition to maintain a strong posture and stable upper back, which in turn allows for better and smoother motion patterns of all the muscles and joints involved in the lift – especially the shoulders who are one of the most seriously injured joints in the body.

Variations on the overhead press [19659023] Push press

With the Push Press, you can recruit your lower body to push the weight over your head. This is a great variation for people who are struggling with the overhead press. If you get tired, there's nothing wrong with switching over half of the overhead press. Start with the pole on the upper chest, then drop into a quarter squat and swing upwards to help push the pole over you.

Dumbbell High Pressure Press

Using dumbbells, you can machine each side of the body one-sided, ensuring that you do not have any imbalance of strength. Even if you can do it with the overhead press, from time to time you should use dumbbells just to see if both sides work the same when you lift the bar. The dumbbell press can also be beneficial to the health of your joints, as it requires smaller stabilizing muscles to stabilize the weight.

Hold a dumbbell with your palms at shoulder height in each hand. Push the weight directly over your head and keep your elbows under your wrists.

Kettlebell Press

This variation is a great way to make sure that your movement patterns are on the right path you push because the kettlebell sits on the back of your wrists and you are encouraged to push them straight up and not to lift aside or behind you and overstrain your shoulders.

Hold a kettlebell with your elbow at shoulder height under your hand, then push it directly over your head and rotate your arm 90 ° so that your palm is pointing forward at the top of the movement.

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