Overhead Barbell Press
Description
This overhead barbell press is commonly used to strengthen the muscles within the shoulder region. Several variations are possible, all if which are discussed below. For simplicity, the instructions below are in reference to performing the movement to the front, with elbows in line with shoulders (3:00 & 9:00). Although the to-the-front version of the overhead barbell press is effective in recruiting all heads of the deltoids, the primary focus is on the anterior (front) deltoid with the secondary focus being on the middle portion of the shoulders.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Sit in an upright position on the appropriate bench with feet shoulder width apart.
- Reach up and grasp barbell using a closed grip at a position that has your wrists in alignment with elbows.
- Since starting can be awkward, have a spotter help you lift the bar off the rack and into a position that has you holding the barbell overhead.
- Inhale and lower down at a controlled speed until arms reach a 90 degree level. In most cases, this will be when bar reaches nose level.
- Exhale, extend arms and drive the weight back up to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Bringing the bar behind the head instead of the front when performing the overhead barbell press will increase the recruitment of the middle deltoid. However, this method comes with a heightened risk of injury due to the additional stress placed on the shoulder capsule and the cervical disks of your neck region. This method increases your chances of sustaining a hernia.
Overhead Plate Press
Description
As mentioned in the shoulder article, the frontal aspect of the shoulder (anterior deltoids) typically require minimal additional training due to their involvement in pressing movements such as the bench press. In most cases, additional isolation training commonly contributes to over-training. However, if placed appropriately within a professionally designed training regimen, the narrow grip plate press may be a possible solution for those who have difficulty attaining decent shoulder development. While super-setting for the shoulders (performing two consecutive exercises with no rest in between), the narrow grip plate press is a great finisher when complemented by front dumbbell raises. Performing the front raises prior to the plate press will isolate and pre-exhaust the front of the shoulder,. From there, moving into the plate press will draw recruitment from the triceps and take the muscles to a further degree of muscular fatigue.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Grasp the sides of an appropriately weighted barbell, take a step back with one leg for increased stability and position weight at chin level with elbows in front of you.
- Exhale, extend arms and drive the weight overhead - stopping short of full extension. Not fully extending your arms keeps the resistance on the targeted muscles.
- Inhale and slowly lower back down to original starting position.
Variations
The exercise can also be performed by using dumbbells with a neutral grip (thumbs towards you). This may be particularly effective when a increase in weight beyond 45lbs is necessary.
If for whatever reason, stability is a problem, the movement can also be simplified by sitting on an upright bench throughout execution.
Repeat until the desired number of repetitions are completed.