Overhead press

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The press, overhead press or shoulder press is a weight training exercise, performed while standing, in which a weight is pressed straight upwards from the shoulders until the arms are locked out overhead.[1]

Movement[edit]

The overhead press is set up by taking a barbell and putting it on the anterior deltoids. This can be done by taking the barbell from a rack or by cleaning the weight from the floor (clean and press). Alternatively the movement can be performed with dumbbells, though they do not rest neatly on the deltoids. They do not have easily accessible high racks so the trainee needs to clean them or have a spotter assist them in getting them into the starting position.

The overhead press involves moving a barbell or dumbbells from the shoulder and pushing it up above the head until the elbows are fully locked out. As the bar clears the head, the lifter leans forward slightly in order to keep balance. As the bar is lowered back to the shoulders and clears the head again, the lifter leans slightly back.

The overhead press is a highly effective compound upper-body exercise. Performing it standing recruits many more muscle groups in order to maintain balance and support the lift, rather than performing it seated. Like the squat and dead lift, it can be thought of as a whole-body exercise, to some extent.

Variations[edit]

Other variations of the overhead press are:

Strength Standards[edit]

Men[edit]

All figures are in pounds (lbs.)

Body WeightUn-trainedNoviceIntermediateAdvancedElite
114537290107129
123577898116141
1326184105125151
1486994119140169
16575102129153186
18181110138164218
19885116146173234
22089122155183255
24293127159189264
27596131164194272
31998133167199278
320+100136171203284

[2]

Women[edit]

All figures are in pounds (lbs.)

Body WeightUn-trainedNoviceIntermediateAdvancedElite
973142506685
1053346537191
1143649587697
12338526181104
13240556585110
14844607294121
165486577102134
181517083110140
198557583117151
199+587993123159

[3]

See also[edit]

References[edit]

  1. ^ "How to Perform Overhead Press - Proper Technique & Form". 15 April 2013. Retrieved 18 February 2014. 
  2. ^ "Basic Strength Standards". The Aasgaard Company. 2006. Retrieved 18 February 2014. 
  3. ^ "Basic Strength Standards". The Aasgaard Company. 2006. Retrieved 18 February 2014. 

External links[edit]