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The overhead press is a strength training exercise that strengthens the deltoid muscle above the shoulder joint and incorporates secondary movers like the triceps. It can be performed with various equipment, including dumbbells, barbells, resistance bands, and manual resistance.
Also known as a military or shoulder press, an overhead press is a strength training exercise that involves pressing a load overhead. This exercise is intended to strengthen and develop the deltoid muscle, which is located directly above the shoulder joint. While the deltoid is the prime mover during this exercise, the overhead press incorporates auxiliary muscles, known as secondary movers, including the triceps muscle in the upper rear arm. It can be performed using a variety of resistance training equipment, including dumbbells, a barbell, resistance bands, kettlebells, and punching bags, as well as with a partner using a technique known as manual resistance.
Originating from the outermost aspect of the clavicle and shoulder blade, the deltoid folds around the shoulder like an inverted triangle. Its fibers converge as the muscle runs down the upper arm, ending in a tendon that attaches partially to the humerus bone. This muscle performs the action of lifting the arm away from the body, either in a forward, lateral, or backward direction. When performing an overhead press, which involves lifting the elbows to either side of the shoulders with the wrists above the elbows and straightening the elbows to push the weight directly over the shoulder joint, the deltoids work to lift the upper part of the arm from a lateral position to an upright position. Also, the triceps muscle helps by extending or straightening the elbow joint under the arm and pressing directly overhead.
The most commonly used piece of equipment to perform an overhead press is a pair of dumbbells or a bar. When pressing with weights, one sits or stands with a weight in each hand, palms facing forward, and arms raised to either side of the shoulder joint with elbows bent to 90 degrees. The dumbbells are then pressed up until the arms are straight and the wrists and elbows are vertically in line with the shoulders, and then the dumbbells are returned to the starting position. Similarly, the same move can be performed with your hands shoulder-width apart on a bar.
Another type of equipment often used to perform the overhead press is a resistance band. A rubber tube with a handle at each end that is typically four feet long, the resistance band challenges muscles with elastic resistance. To perform this exercise with tubes, one stands with one or both feet placed in the middle of the tube, holds a handle in each hand, and presses the ends above.
One more technique that can be used to perform the overhead press is known as manual resistance. To use this method, one sits on a chair or bench with a partner standing immediately behind them and raises their arms to the starting position, hands in fists. The partner places their hands palms flat over their partner’s fists and applies steady pressure as they press both arms overhead. That pressure should remain constant even as the exerciser lowers their arms to the starting position, so you keep the muscles engaged by constantly pressing up against your partner’s hands throughout the entire range of motion.
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