What is Overhead Shoulder Press?
The overhead press (also called military press) is a fundamental shoulder exercise where you press weight vertically overhead while standing or seated. Targets anterior/middle deltoids, triceps, and upper chest.
How to Overhead Press with Proper Form
Step-by-Step Guide
- Stand with feet shoulder-width, grip barbell slightly wider than shoulders
- Clean bar to front rack position (upper chest height)
- Brace core and squeeze glutes
- Press bar vertically until arms lock overhead
- Lower bar back to start position with control
Pro Tip: Keep your head slightly back during ascent - "push through the window"
Top 3 Benefits of Overhead Press
- Builds 3D shoulder development
- Improves overhead stability for sports
- Enhances core strength and posture
A 2022 study in Journal of Sports Science showed 18% greater anterior deltoid activation vs front raises.
Common Overhead Press Mistakes (With Fixes)
Mistake #1: Leaning Back Excessively
Fix: Maintain slight lean (10-15°) - imagine "standing tall"
Mistake #2: Pressing Around Head
Fix: Move bar in straight vertical line past nose
Mistake #3: Shrugging at Lockout
Fix: Keep shoulders depressed throughout movement
Overhead Press FAQs
Is overhead press bad for shoulders?
When done properly, it strengthens shoulder joints. Those with existing impingement should consult a physical therapist first.
Barbell vs dumbbell overhead press?
Barbell allows heavier loads, dumbbells improve stability - alternate both for best results.
How heavy should I go?
Beginners: 40-50% body weight. Intermediate: 60-75%. Advanced: 85%+ body weight.
Safety Tips
- Use power rack safety bars
- Warm up rotator cuffs with band exercises
- Start seated if struggling with core stability
