The overhead press builds the strength of your shoulders and arms, while working other muscles to a lesser degree. Do not perform this lift while your shoulders are injured. If you have or suspect you have a shoulder injury, consult a physician. If you experience pain when pressing overhead, stop exercising immediately and consult a physician if your pain persists. The overhead press is a strength building exercise, but when used with caution, it might help your recovery from a shoulder dislocation.
Overhead Press
The overhead press has its origins in traveling strongman shows that pre-date the modern Olympics. The overhead press was once an Olympic lift, the clean and press, originally in the late 1800s. For many decades, the overhead press reigned supreme as the measure of strength. This remained the case until the rise of powerlifting in the 1960s and the popularity of the bench press. While the bench press allows you to use more weight, the overhead press recruits far more muscles and requires more skill. This is particularly true if you perform the lift while standing.
Execution
With the barbell resting firmly on the front of your shoulders, without leaning back, tilt your head back slightly, then press the bar in a straight line over your head. Your hands should be wider than your shoulders, and your elbows will not move in a straight line as you press the bar. As you begin pressing, your elbows should travel out, away from your body, then they will travel back in. This allows the bar to be pressed in a straight line, minimizing the strain on your shoulders.
Muscle Activation
The primary movers, or agonists, are your anterior deltoids, or the muscles on the front of your shoulders, and your triceps, or the muscles on the back of your upper arms. The remainder of your shoulders and your upper back act to stabilize your arms as you push the weight overhead. Some recruitment from the wide muscles of your back also occurs, according to a 1995 study published in the "Journal of Strength and Conditioning Research."
Shoulder Problems
If you are recovering from a dislocated shoulder, you might wish to avoid this lift until you have completed your recovery. Variations of this lift, such as using dumbbells, might be attempted. Dumbbell use will give you a greater range of motion and will require the smaller muscles that stabilize your shoulder joint to work harder. If you are going to press, ensure that you do plenty of work for your external rotators, as the other side of your rotator cuff is worked through pressing, and the last thing you want to do when recovering from a shoulder injury is develop a rotator cuff imbalance.
External Rotators
To work your external rotators, sit on the ground with your upper arm supported on a bench. Your upper arm should be parallel to the floor. Hold a light dumbbell in your hand with your lower arm parallel to the floor resting on the bench. Without allowing your upper arm to rise from the bench, rotate your arm up until your forearm is perpendicular to the ground, then slowly lower under control. Repeat this for a total of 20 repetitions and perform three sets. Do this for each shoulder.
References
- "The Weightlifting Encyclopedia: A Guide to World Class Performance"; Arthur Drechsler; 1998
- "Journal of Strength and Conditioning Research"; "Relative Safety of Weightlifting and Weight Training"; B.P. Hamill; February 1994
- "Journal of Strength and Conditioning Research"; "Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles"; C. Barnett et al; November 1995
