Coach Nicks Weekly Workout - The Overhead Press

So in the middle of all of this accessory exercise work I have been posting, I noticed that I left out a very important compound exercise that is an essential part of a well balanced training program, the Overhead Press.  

The overhead press is a great exercise for developing upper body strength as well as power. Depending on your skill level, the overhead press will have a significant effect on your overall development. If you are new to pressing weight over your head other then the use of a seated machine we recommend the use of lighter dumbbells to start off. You will see a difference in your stature and body type when you begin to work your shoulders a bit more through this movement depending on which variation you choose.

The Overhead Press is a great exercise but with it comes the importance of proper technique or certain variations to prevent injury. Some of the most common variations that we work here are:

- Dumbbell/Barbell Push Press
- Dumbbell Curl & Press
- Seated/Standing Military Strict Press
- Log Curl & Press
- Log Press

These are a few examples of some variations we use from beginner to advanced athletes. We tend to start out with dumbbells for beginners because the bar may be too heavy for them and mostly because the dumbbells require more control and stability. It is important to be able to control and stabilize the weights as well as you can to help develop more power and be safe at the same time. This type of exercise is high with the risk of injury due to its nature of pressing weight over the top of your head with nothing to prevent it from falling besides your own strength.

These variations of the overhead press mostly deal with identical technique but there are a few things that vary from the use of the barbell and dumbbell. Pay attention closely to the video blog for exact cues and technique tips in performing the overhead press such as “Head through” or “Leg Drive”. Certain variations will include the need for some leg drive or have little to no leg drive. Simple things like this can change the exercise completely.  

-Coach Nick