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'.