An overhead shoulder press typically is performed with an overhand grip. Variations on this technique exist for numerous reasons, including improving other lifts or modifying technique to meet a specific athletic goal. Some variations require more flexibility than others. The overhand grip generally allows better control of the weight being lifted. Consult a health-care practitioner before beginning any strength-training program.
Military Shoulder Press
The military press, or standard press, involves holding the barbell at the front of your shoulders with your hands positioned on the bar just outside your shoulders. Grip the bar with an overhand grip and wrap your thumbs around the bar to keep it from rolling out of your hands. Tilt your head back slightly to get your chin out of the bar's path -- do not lean, as this can strain your lower back. Press the bar up in a straight line, bringing your chin down as soon as the bar clears your head. This exercise targets your shoulders and triceps, according to a 1995 study published in the "Journal of Strength and Conditioning Research."
Behind-the-Neck Shoulder Press
Pressing from behind the neck requires more flexibility in your shoulders than the military press. An overhand grip should be used on the barbell. Rest the bar on the upper portion of your trapezius, the large muscle that covers your upper back. Be sure to avoid resting the bar on your neck. Press the bar up in a straight line and lower it under control. Do not allow the bar to plummet downward, as this puts your neck or shoulders at risk of injury. While this exercise may be difficult for some people, you do not have to move your head out of the way of the bar nor worry about leaning back.
Snatch Grip Shoulder Press
The snatch grip press also is performed with an overhand grip on the barbell. This exercise is performed from behind the neck, and is a mainstay exercise for Olympic weightlifters who have to catch one of their lifts, the snatch, overhead with a wide grip. To determine the proper hand spacing, hold your arms straight out on each side, then bend your elbows so your forearms point straight up at the ceiling. The distance between your hands at this point is the distance at which your hands should be separated when you grip the bar. You do not achieve the same range of motion as with the other two types of barbell presses, but you work your upper back more.
Dumbbell Press
When pressing dumbbells overhead, you can use whatever grip is most comfortable. You can turn your hands so your palms face inward and press with a neutral grip. An overhand grip is equally effective. Regardless of your grip, there is little change in the activation of the muscles of your shoulders. Another method is the so-called Arnold press, popularized by champion bodybuilder Arnold Schwarzenegger. Hold the dumbbells with your palms facing your torso, but in the same position from which you would normally press. Lift the dumbbells overhead and, as they rise, rotate your wrists smoothly so that you finish at the top of the movement with an overhand grip. Reverse the rotation as you lower the dumbbells. This exercise gives you a slightly greater range of motion than the standard dumbbell overhead press.
References
- "Journal of Strength and Conditioning Research"; Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; Chris Barnett, et al.; November 1995
- "The Weightlifting Encyclopedia: A Guide to World Class Performance"; Arthur Drechsler; 1998
- "The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised"; Arnold Schwarzenegger, et al.; 1999
