Learn all about overhead press muscles worked for effective strength training, according to fitness experts.
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The thing is, you cant just grab a weight and start slinging it toward the sky.
Performing the overhead press requires some movement savvy.
physical therapist and founder of Movement Vault
And sure, the overhead press primarily targets your top half, butmostoverhead press variations are actually full-body movements.
It supports shoulder health
Your shoulders are a finicky body-part.
Obviously, theres no way to totally injury-proof any part of your body.
And the stronger the shoulder joint is, the lower the risk it is for accruing injury.
The midline is the epicenter for the body, Wickham says.
(In particular, when combined withchest-opening stretches).
Further, because the exercise strengthens your pushing musclesi.e.
Generally the stronger the shoulder muscles are, the stronger the shoulder joint is.
And the stronger the shoulder joint is, the lower the risk it is for accruing injury.
physical therapist and founder of Movement Vault
These all contribute to creating a stable base for you while you do the movement, he says.
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Alternatively, it’s possible for you to do the dumbbell overhead press above.
As you might guess, this movement is a higher skill movement compared to other overhead press variations.
However, for individuals who are comfortable with a barbellpowerlifters, CrossFit athletes, Olympic lifting competitors, etc.
Harcoff says its a great add-in.
This compensation leads to increased risk of injury for the compensating joints down the line, Wickham says.
Not ideal for anyone, let alone someone looking to improve overall strength and performance!
Your move: verify you have adequate mobility before trying the overhead press.
Can you do so without arching your lower back excessively or compensating by pushing the head forward?
If so, you probably have solid shoulder and T-spine mobility.
After all, you want to ensure that your supporting musculature can handle the load and positioning.
Listen to your body
Feel a pinching, grinding, or other sensation of pain while overhead pressing?
That is your bodys way of telling you that something aint right!
If you experience pain with dumbbell presses, too, however, stop.
FAQ
1.
How many sets and reps should you do?
Muscle growth can be stimulated across various rep ranges, Harcoff says.
(This is known as applying theprogressive overload principle).
How effective are overhead presses?
Why are overhead presses so difficult?
Thing is, while its okay for the exercise to bechallengingmuscularly, it shouldnt bepainful.
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