Nailing The Overhead Press by Paul Carter
Nailing the overhead press originally published on T-Nation by Paul Carter
Here’s what you need to know…
• Using a thumbless grip on overhead pressing allows for a better path of the bar by bringing it in closer to the centerline of the body. It’s also easier on the shoulders and wrists.
• Start with a shoulder-width grip. As a visual cue, rotate your hands back towards your delts. If your thumb grazes the outside of them, you’ve got it right.
• Contract your glutes, abs, and quads when you press. The more tension you have throughout the body, the stronger you’ll be.
• Activate the biceps on the eccentric portion of the press. When you lower the bar, think about doing a sort of hammer curl towards your face/ears.
• Press with a purpose. That means press with violence and hate. Try to think about throwing it through the ceiling.
Lots of guys these days shit on any form of seated press, but I’m not sure why. The entire purpose of pressing overhead is simply to build bigger and stronger shoulders. Whether you’re seated or standing doesn’t really matter unless you’re a competitive strongman and … (read more here)
How To Press
- Grip the bar so that your forearms are perpendicular to the ground and your wrists are straight (bar is in heel of hand, directly over forearm bones) not bent back. For most that will be just at the edge of the knurling.
- Take a deep breath, flex the chest and lats hard to create a shelf for your upper arms to rest on. Try to avoid the common ‘rack’ position (think Olympic lift, where the bar touches chest/collarbone and bar rests on shoulders) as this will cause you to lose tightness at the bottom of each rep.
Straight Wrists Bent Wrists or ‘Rack’ Position
- Drive the bar quickly overhead to lockout, bringing your head and chest through at the top of the movement (so bar is directly overhead), this reduces the stress on the anterior deltoid (front shoulder) and lumbar spine (lower back). You can then exhale before starting the next rep.
Bad Overhead Position Good Overhead Position
- Rep 2 begins at the top position, inhale and control the bar down to the start position to ‘bounce’ off the lat shelf and back to the top before you breathe out again to start next rep.
- Keep your legs straight throughout with anywhere from deadlift to squat stance, squeeze glutes and abs hard throughout the lift.