Overhead press

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The press, overhead press or shoulder press is a weight training exercise, performed while standing, in which a weight is pressed straight upwards from the shoulders until the arms are locked out overhead.[1]

Movement[edit]

The overhead press is set up by taking a barbell and putting it on the anterior deltoids. This can be done by taking the barbell from a rack or by cleaning the weight from the floor (clean and press). Alternatively the movement can be performed with dumbbells, though they do not rest neatly on the deltoids. They do not have easily accessible high racks so the trainee needs to clean them or have a spotter assist them in getting them into the starting position.

The overhead press involves moving a barbell or dumbbells from the shoulder and pushing it up above the head until the elbows are fully locked out. As the bar clears the head, the lifter leans forward slightly in order to keep balance. As the bar is lowered back to the shoulders and clears the head again, the lifter leans slightly back.

The overhead press is a highly effective compound upper-body exercise. Performing it standing recruits many more muscle groups in order to maintain balance and support the lift, rather than performing it seated. Like the squat and dead lift, it can be thought of as a whole-body exercise, to some extent.

Variations[edit]

Other variations of the overhead press are:

  • Arnold Press: beginning a press with forearms supinated, ending with forearms pronated.
  • Behind-the-neck press: barbell on the trapezius vs. on the anterior deltoids
  • Bradford Press: as you press, once the bar clears a few inches overhead it is slowly lowered behind the head then explosively reversed to the front and slowly lowered to the starting position. The 2 phases are commonly considered one repetition.
  • Dumbbell press: using dumbbells.
  • Military press: Heels together with strict form. It is called the "Military Press" because this movement used to be the general indicator or test of one's strength in the military.
  • Olympic press (clean and press): lift used in Olympic Weightlifting, consists of a clean, then pressing with no lower body movement, such as in the Push press. Discontinued after 1972 Olympics due to inconsistent judging criteria (such as should the lifter be allowed to bend backwards slightly when pressing, should a leg drive be allowed).
  • One-handed press: pressing with one arm at a time.
  • Push press: using leg drive to press the barbell up
  • Seated press : pressing while seated (commonly on a bench).

Strength Standards[edit]

Men[edit]

All figures are in pounds (lbs.)

Body Weight Un-trained Novice Intermediate Advanced Elite
114 53 72 90 107 129
123 57 78 98 116 141
132 61 84 105 125 151
148 69 94 119 140 169
165 75 102 129 153 186
181 81 110 138 164 218
198 85 116 146 173 234
220 89 122 155 183 255
242 93 127 159 189 264
275 96 131 164 194 272
319 98 133 167 199 278
320+ 100 136 171 203 284

[2]

Women[edit]

All figures are in pounds (lbs.)

Body Weight Un-trained Novice Intermediate Advanced Elite
97 31 42 50 66 85
105 33 46 53 71 91
114 36 49 58 76 97
123 38 52 61 81 104
132 40 55 65 85 110
148 44 60 72 94 121
165 48 65 77 102 134
181 51 70 83 110 140
198 55 75 83 117 151
199+ 58 79 93 123 159

[3]

See also[edit]

References[edit]

  1. ^ "How to Perform Overhead Press - Proper Technique & Form". 15 April 2013. Retrieved 18 February 2014. 
  2. ^ "Basic Strength Standards". The Aasgaard Company. 2006. Retrieved 18 February 2014. 
  3. ^ "Basic Strength Standards". The Aasgaard Company. 2006. Retrieved 18 February 2014. 

External links[edit]