Fit WorkOut #4

 Fit Workout #4

2022210925 김수환

What Muscles Does the Overhead Press Strengthen?

The overhead press, also known as the shoulder press, is a fundamental compound exercise that primarily targets the deltoid muscles, especially the anterior (front) and medial (side) heads. It also significantly activates the triceps (back of the arms), upper trapezius, and upper chest. Additionally, the core muscles—including the abs, obliques, and lower back—work hard to stabilize the body during the lift, making the overhead press a total-body strength movement that enhances shoulder development, posture, and pressing power.

 

Proper Overhead Press Form

Executing the overhead press with proper technique ensures muscle activation and injury prevention. Here’s a step-by-step breakdown:

Starting Position: Stand with feet shoulder-width apart, core tight, and the barbell resting at the top of your chest with hands just outside shoulder-width.

Grip and Elbows: Keep wrists straight, elbows slightly in front of the bar, and grip firm with forearms vertical.

Pressing Motion: Press the barbell directly overhead in a straight line, moving your head slightly back to allow clearance, then returning it forward once the bar passes.

Lockout: At the top, fully extend the arms with the barbell over the mid-foot and biceps next to the ears.

Lowering: Lower the bar with control back to the starting position at your chest, maintaining tight form throughout.

 

Step-by-Step Safety Tips for the Overhead Press

Follow these key safety steps to maximize performance and avoid injury:

Warm Up Your Shoulders: Use mobility drills and light presses to prep your joints and muscles.

Brace Your Core: Always engage your core to protect your lower back from arching excessively.

Avoid Flaring Elbows: Keep elbows slightly in front of the bar, not flared out to the sides.

Use Proper Foot Positioning: Keep feet flat and stable—avoid leaning back or stepping during the lift.

Head Movement: Be sure to move your head slightly back and then through to allow the bar a clear vertical path.

Start Light and Build Gradually: Begin with manageable weights to perfect your form before going heavy.

Don’t Press Behind the Neck: Always press in front of your face unless doing specific variations with proper guidance.