How To Overhead Press For Bigger Shoulders (5 Mistakes You're Probably Making)

Summary

This instructional video focuses on the overhead press, a crucial exercise for developing powerful shoulders. It identifies five common mistakes that hinder shoulder growth and increase injury risk, such as flaring elbows, improper barbell path, excessive lower back arching, and wrist bending. The video offers solutions like gripping the bar correctly, maintaining a neutral spine, and improving mobility in the lats and thoracic spine. It also distinguishes between the overhead press and the push press, emphasizing the importance of proper form for maximum benefits. For a comprehensive program, viewers are directed to 'built with science' courses.

Takeaways

• 💪 The overhead press is essential for developing rounded shoulders and should be a staple in any upper body workout routine.
• 🚫 Avoid flaring the elbows out during the overhead press; grip the bar with your thumbs just outside your shoulders to keep the forearms aligned under your hands.
• 💡 Initiate the press in the scapular plane with elbows slightly forward and allow them to naturally turn out as you press up, then return to the plane on descent.
• 📏 Keep the barbell path as short and vertical as possible to maximize efficiency and prevent unnecessary strain on the body.
• 🔄 Slightly lean back, stick your chest out, and pull your chin back to create space for the barbell to travel straight up during the press.
• 🚶‍♂️ Avoid excessively arching the lower back; maintain a neutral spine and engage glutes, quads, and abdominals for stability.
• 🌐 Address mobility restrictions, particularly in the lats and thoracic spine, to prevent compensation and improve the overhead press.
• 🤲 Use the Bulldog grip to maintain a neutral wrist position and prevent strain while pressing overhead.
• 🏋️‍♂️ Keep the body as a stable pillar during the press and avoid incorporating leg movement, which shifts the focus from the shoulders to a different movement like the push press.
• 📚 For a comprehensive and evidence-based approach to workouts, consider programs from 'built with science' that provide in-depth tutorials for each exercise.
• 👀 Follow the creator on Instagram for more exercise form videos and subscribe to the channel for updates on future content.

Q & A

What is considered one of the key features for a powerful-looking upper body?

Well-developed rounded shoulders are considered one of the key features for a powerful-looking upper body.

Why should the overhead press be included in a workout routine?

The overhead press should be included in a workout routine because it effectively targets the shoulders and other upper body muscles, and allows for easy weight overloading compared to other shoulder movements.

What is a common mistake made during the overhead press that can lead to injury?

A common mistake is flaring the elbows out during the movement, which can be caused by gripping the bar too wide and misaligning the forearms with the hands.

How should the grip be positioned during the overhead press to avoid injury?

The grip should be positioned such that the thumbs are just outside of the shoulders, allowing the forearms to be directly under the hands, leading to a stronger and safer press.

What is the recommended initial position for the elbows during the bottom of the overhead press?

At the bottom position, the elbows should be pointed slightly forward, at roughly a 30-degree angle from directly sideways, before allowing them to turn out as you press up.

How can the barbell path be optimized during the overhead press to maximize efficiency?

The barbell path should travel in almost a vertical line from start to finish, avoiding a curved path around the head, by creating space for the bar by slightly leaning back and sticking the chest up and out.

What is a significant mistake often made that can lead to acute back injuries and reduced overhead force?

Excessively arching the lower back is a significant mistake that can lead to acute back injuries and reduced overhead force.

What can be done to maintain a neutral lower back during the overhead press?

To maintain a neutral lower back, one should actively squeeze the glutes, quads, and abdominals before and during the press, and ensure sufficient mobility in areas like the lats and thoracic spine.

How can thoracic extension or upper back mobility be improved to prevent lower back arching during the overhead press?

Thoracic extension can be improved by foam rolling the mid-back and extending the upper back over the foam roller while avoiding excessive lower back arching.

What is the recommended wrist position during the overhead press to prevent strain and maintain strength?

The wrists should be kept in a neutral position and in line with the forearms, using a grip like the Bulldog grip, which secures the bar across the base of the palm and rotates the hands inward for a better grip.

Why should incorporating leg movement during the overhead press be avoided?

Incorporating leg movement during the overhead press should be avoided as it shifts the focus to a different movement called the push press, which involves more of the lower body and less of the shoulders, and should not be used as compensation for lifting more weight in strict overhead pressing sets.

Where can viewers find evidence-based programs and in-depth tutorials for exercises like the overhead press?

Viewers can find evidence-based programs and in-depth tutorials for exercises like the overhead press on the website 'builtwithscience.com/courses'.

Outlines

00:00

🏋️‍♂️ Overhead Press Technique and Common Mistakes

The paragraph discusses the importance of the overhead press for developing rounded shoulders and targeting upper body muscles. It highlights the common errors made during the exercise and provides solutions to maximize shoulder development while minimizing injury risk. The first mistake addressed is flaring the elbows out, which should be corrected by gripping the bar with the thumbs outside the shoulders and initiating the press in the scapular plane. The second point is the barbell path, which should be as vertical as possible to maintain a short and efficient movement. This requires creating space by leaning back slightly and pulling the chin back. The third mistake discussed is excessively arching the lower back, which can lead to injuries and reduced overhead force. To counter this, the body should be stabilized by contracting the glutes, quads, and abdominals before pressing. Mobility issues, such as tight lats and limited thoracic extension, are also mentioned as potential causes for improper form and are suggested to be addressed through foam rolling and specific exercises to improve flexibility.

05:02

🔄 Correcting Mobility and Form Issues in Overhead Press

This paragraph continues the discussion on improving the overhead press by focusing on mobility and form. It emphasizes the need for thoracic mobility to maintain proper shoulder alignment when raising arms overhead, as insufficient mobility can lead to lower back arching as a compensation. To improve thoracic mobility, the paragraph suggests using a foam roller on the mid-back and performing deep breaths to enhance upper back extension. Another common issue addressed is wrist bending during the press, which can strain the wrist and limit strength. The recommended solution is to keep wrists neutral and use the Bulldog grip for better wrist alignment and security. The paragraph also warns against incorporating leg movement into the press as it shifts the focus from the shoulders to the lower body, suggesting that this is a different movement called the push press. The importance of performing the overhead press with proper form and without cheating is stressed, and it is advised to lighten the weight or implement previous fixes to maintain the integrity of the exercise. The paragraph concludes with a promotion of an evidence-based program for optimal exercise performance and a call to action for following the instructor on Instagram and subscribing to the channel for more content.

Keywords

💡Overhead Press

The overhead press is a weightlifting exercise that targets the shoulder muscles and other upper body muscles. It is a compound movement that requires the lifter to press a barbell or dumbbells above their head. In the video, it is emphasized as a staple exercise for developing rounded shoulders and upper body strength. The script discusses common errors and how to correct them to maximize shoulder development and reduce injury risk.

💡Shoulder Development

Shoulder development refers to the growth and strengthening of the muscles in the shoulder area. The video focuses on the importance of shoulder development for a powerful upper body appearance. The overhead press is highlighted as an effective exercise for targeting the shoulders and contributing to overall shoulder growth.

💡Elbow Flaring

Elbow flaring is a common mistake during the overhead press where the elbows are pointed directly out to the sides. This can lead to misalignment of the forearms and hands, potentially causing injury. The script explains that the elbows should be positioned in the scapular plane, slightly forward, to ensure a safer and more effective press.

💡Scapular Plane

The scapular plane is the position of the shoulder blades during an overhead press. It is important for maintaining proper shoulder alignment and reducing the risk of injury. The script describes initiating the press in the scapular plane with elbows slightly forward and allowing them to naturally turn out as the press is completed.

💡Barbell Path

The barbell path refers to the trajectory of the barbell during the overhead press. The video emphasizes the importance of a short, almost vertical path to ensure efficiency and prevent unnecessary strain. The script provides tips on how to create space for the bar and maintain a proper bar path.

💡Lower Back Arching

Lower back arching is a problematic mistake where lifters excessively curve their lower back during the overhead press. This can lead to acute back injuries and reduced overhead force. The script advises keeping the lower back neutral and provides solutions such as muscle activation and mobility exercises to prevent this mistake.

💡Thoracic Extension

Thoracic extension refers to the mobility of the upper back, which is crucial for maintaining proper shoulder alignment during overhead movements. The video script discusses how insufficient thoracic mobility can lead to compensatory lower back arching and provides a foam rolling technique to improve this mobility.

💡Wrist Position

Proper wrist position is essential during the overhead press to prevent strain and maximize strength. The script mentions that excessively bending the wrist can place the wrists at a mechanical disadvantage. It recommends a neutral wrist position aligned with the forearms, which can be achieved using the Bulldog grip.

💡Bulldog Grip

The Bulldog grip is a technique for holding the barbell during the overhead press. It involves placing the bar across the base of the palm, rotating the hands inward, and gripping the bar. This grip is said to provide a more secure hold and facilitate a neutral wrist position, as discussed in the script.

💡Push Press

The push press is a variation of the overhead press that involves bending and extending the legs to generate more force. While it can be an effective exercise in its own right, the script warns against using it as a compensation for lifting heavier weights in the strict overhead press, as it shifts tension away from the shoulders.

💡Mobility Restrictions

Mobility restrictions refer to limitations in the range of motion of various body parts, such as the lats or thoracic spine, which can affect the execution of exercises like the overhead press. The script identifies mobility restrictions as a potential cause for compensatory movements, such as lower back arching, and suggests specific exercises to improve mobility.

Highlights

Well-developed rounded shoulders are key to a powerful upper body.

The overhead press is essential for shoulder growth.

Overhead press targets shoulders and other upper body muscles.

Overhead press allows easy weight overload.

Proper technique is crucial for maximizing shoulder development and reducing injury risk.

Common mistake: Flaring elbows out during the press.

Correct grip prevents forearm misalignment.

Initiate press in the scapular plane for shoulder safety.

Barbell path should be as short and vertical as possible.

Create space for the bar by leaning back and pulling chin back.

Avoid excessive lower back arching to prevent injury.

Stability comes from squeezing glutes, quads, and abs.

Lack of lat mobility can lead to lower back arching.

Improve thoracic mobility to prevent lower back arching.

Excessive wrist bending can strain the wrist and limit strength.

Use the Bulldog grip to keep wrists neutral.

Avoid using leg movement as compensation in overhead press.

Push press is a different movement involving lower body.

BuiltWithScience offers evidence-based programs for optimal exercise performance.

Follow on Instagram for useful exercise form videos.

Transcripts

well developed rounded shoulders are one

of many key features that dramatically

improves and completes a powerful

looking upper body and in order to best

grow this muscle there's no doubt that

the overhead press should be a staple in

your routine as it not only enables you

to effectively target the shoulders and

the several other upper body muscles are

shown here but it also enables you to

easily overload and lift the most weight

overhead when compared to other shoulder

movements however despite the seemingly

straightforward movement pattern of the

overhead press if you want to maximize

your shoulder development while reducing

your risk of injury then there's a lot

more that goes into it than simply

lifting a bar overhead therefore in this

video I'll cover the five most common

errors people make with the overhead

press and more importantly I'll show you

how to easily fix them right away

one common overhead pressing mistake is

flaring the elbows out during the

movement which from the front view looks

like this where your elbows are pointed

directly out to your sides throughout

the press this is often mistakenly done

by gripping the bar too wide which

causes the forearms to be misaligned

with your hands as shown here what you

want to do instead is grip the bar such

that your thumbs are positioned just

outside of your shoulders enabling your

forearms to be positioned directly under

your hands like so leading to a stronger

and safer press and in addition to this

at the bottom position you need to be

initiating the press and something

called the scapular plane such that at

the bottom position your elbows are

pointed slightly forward or in other

words at roughly a 30-degree angle from

directly sideways then only as you press

up should you naturally allow your

elbows to turn out to the side and then

return back to the scapular plane as you

descend back to the bottom position this

has been shown in multiple biomechanical

analysis studies to not only be a safer

and more comfortable position for the

shoulder joint to be in but also more

effective for overhead pressing which

you likely immediately notice after

implementing this fix

in order to perform the overhead press

most efficiently the barbell path needs

to be as short as possible meaning that

it needs to travel in almost a vertical

line from start to finish rather than in

a curved path around your head but to

successfully accomplish this you need to

create space for the bar as you press

this is done by first very slightly

leaning back by sticking your chest up

and out before you initiate the press

then you want to also pull your chin

back such that the bar is able to travel

straight up as you begin to press then

as the bar passes the top of your head

you pull your chin back forward into its

neutral position such that at the top

position the bar is positioned directly

over your shoulders hips and feet in a

straight line

avoid excessively sticking your head

forward when doing so and also avoid

positioning the bar too far back at the

top instead focus on moving the bar

vertically as this will keep your center

of gravity in an optimal position and

enable you to lift the most weight

possible

keep in mind though that this mistake

may also be due to various mobility

restrictions that your body is

compensating for which will be addressed

in the next mistake excessively arching

the lower back is probably the most

problematic mistake that lifters make

when it comes to this movement not only

does the literature emphasize that this

mistake often leads to acute back

injuries and lower back pain but it's

also been shown to significantly reduce

overhead force and your ability to press

heavy loads which is obviously

detrimental to shoulder development in

the long run so instead you want to keep

your lower back as neutral as possible

throughout the lift but if you're

struggling with this and you're not

using a weight that's too heavy for you

then there's a couple of things you need

to do first you need to ensure that your

body is as stable as possible throughout

the movement and to do this before you

even initiate the press you need to

first actively squeeze your glutes quads

and your abdominals contracting these

three muscles before and during the

press will provide your body with the

stability of needs to prevent your lower

back from our changer in the press

however in addition to this hyper

extending in the lower back is often a

compensation for a lack of mobile

in other areas one such area is the lads

since one of the key attachment points

the lads is the back of the upper arm

when this muscle is tight which it often

is it actually restricts your ability to

lift your arm overhead which your body

then compensates for by arching your

lower back during any overhead pressing

movements so to improve this shortly

before you begin your sets of overhead

press

simply foam roll side to side along both

sides of your lats do this for a few

minutes in order to loosen them up and

afterwards you'll likely notice your

press feels a lot smoother and easier to

execute properly now another problematic

area is something called thoracic

extension or in other words your upper

back mobility again similar to the lats

and as stated in this study from the

Journal of orthopedic sports physical

therapy the higher you raise your arms

overhead the more thoracic mobility is

needed to maintain proper shoulder

alignment therefore without sufficient

thoracic mobility your body will tend to

once again compensate by arching your

lower back to get your arms fully

overhead so to improve this after you

finish foam roll in your lats you can

then place a foam roller on your

mid-back like so with your hands placed

on your head you want to simply let your

upper back extend over the foam roller

as you exhale while avoiding excessively

arching your lower back hold this for

five deep breaths and then repeat this a

couple more times further down your

upper back another common movement area

is excessively bending the wrist or in

the press there's not only strains the

wrist but will also limit your pressing

strength since the wrists are now at a

mechanical disadvantage instead you want

to keep the wrists in a neutral position

and in line with your forearms as you

press and I find that the best grip to

accomplish this is something called the

Bulldog grip where you first place the

bar such that it sits across the base of

your palm then rotate your hands inward

and then grip the bar if you've never

used this grip before you'll immediately

notice that it feels a lot more secure

and easier to keep your wrist neutral as

you press overhead

during the overhead press your body

should be thought of as a stable pillar

with your arms moving overhead to press

a weight however what a lot of people do

especially when they begin to fatigue is

start to incorporate more of their legs

into the movement by bending then

extending them in order to push up more

weight or more reps and although this

isn't necessarily a bad thing it is a

completely different movement and it's

actually something called the push press

which shifts some of the tension away

from the shoulders so if you tend to do

this it's simply an indication that you

should lighten the weight up or

implement the previous fixes discuss

such that you're able to perform your

overhead pressing sets with no cheating

whatsoever do keep in mind though that

performing the push press separately can

be an effective way to improve your

strict overhead press but it is a

separate movement that involves more of

your lower body and less of your

shoulders when compared to the overhead

press and therefore it shouldn't be used

simply as a compensation to lift more

weight when performing your strict

overhead pressing sets so the sum of the

video up here are the main points as

I've said before choosing the right

exercises is one thing but performing

them optimally and safely is really what

makes all the difference in the long run

and if you're looking for a complete

evidence-based program that shows you

exactly how to do this with the use of

in-depth tutorials for each and every

exercise so you can be sure that you're

maximizing your efforts in the gym and

simply head on over to built with

science comm forward slash courses where

you can view the four programs that have

up and choose the one that best suits

you I'd also really appreciate it if you

gave me a follow on Instagram I do post

a lot of exercise form videos on there

which I think a lot of you will find

useful and as always if you enjoyed this

video please don't forget to give it a

like leave a comment down below

subscribe to my channel and turn on

notifications from my channel as well as

this all really does help me out anyways

that's it for today do let me know if

there's any other exercises you'd like

to see me cover in future videos and

it'll do just that I'll see you next

time

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