Overhead Press

Move · Resistance Training · Movement, Typed Supps

The bar has to get past your head, so your body moves out of its way and then back under it.

Stage by stage

Set-up (Ribs down, glutes braced): Standing means force reaches the bar through the trunk, so bracing stops the ribcage flaring.
During the press (Head leaves the bar path): The head withdraws to let the bar pass and returns under it, keeping the load line close to the shoulder.
At the sticking point (Poor deltoid leverage): Presses stall near forehead height, where deltoid leverage is worst and the triceps have not yet taken over.
Weeks later (Scapular upward rotation): Lockout trains serratus and lower trapezius control alongside deltoid and triceps strength.

Muscles trained

Primary: shoulders
Secondary: abs, rotator cuff, serratus anterior, traps, triceps

Intensity

6 METs (Resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210)).

Time to effect

Weeks: Early weeks are mostly about building the shoulder stability and bracing pattern needed to keep the bar traveling straight up without an excessive back arch.
Months: Genuine shoulder and triceps strength accumulates, though the overhead press typically progresses more slowly in absolute weight than presses that get help from the legs or a bench.

Related supplements

Common myth

"Overhead pressing is inherently risky for your shoulders." In reality: The strict press is one of the oldest, most well-studied strength staples there is. Discomfort usually traces to inadequate shoulder or upper-back mobility forcing the bar out in front of the body, not to overhead pressing as a category — addressing that mobility first usually resolves what people blame on the movement.