Overhead Press

The Overhead Press, also known as theMilitary Press, is a mid-to-late phase upper body exercise that places particular emphasis on the The Shoulder Girdle . This is comprised of an explosive concentric and controlled eccentric Muscle Contraction through a full-overhead range of motion. This Vertical Push exercise is considered the strict version of the Push Press as it does not utilise the Lower Limbs . When compared to more horizontal Push movements such as the Incline DB Bench Press or Bench Press , the Overhead Press boasts notably higher activity in the Upper Trapezius and Anterior Deltoid ; however is at the expense of lower activity in the Pectoralis Major (SOURCE-3).

Involved Muscles

• Deltoid - one study reported muscle activity (as a % of Maximal Voluntary Isometric Contraction (MVIC)) during this exercise to be the following (SOURCE-1+2):

  • Anterior Fibres (62±26% MVIC)

  • Lateral Fibres (72±24% MVIC)

  • Posterior Fibres (~50% MVIC)

• Pectoralis Minor

• Pectoralis Major - (≤50% MVIC)

• Triceps Brachii

• Latissimus Dorsi - (≤50% MVIC)

• Rotator Cuff

  • Supraspinatus - (80±48% MVIC)

  • Subscapularis - (56±48% MVIC)

  • Infraspinatus - (≤50% MVIC)

  • Teres Minor - (≤50% MVIC)

• Serratus Anterior ~ 61-78% of MVIC when performed at a low to high intensity respectively

• Trapezius

  • Upper Fibres ~ 38-60% of MVIC when performed at a low to high intensity respectively

  • Middle Fibres ~ 16-34% of MVIC when performed at a low to high intensity respectively

  • Lower Fibres ~ 28-45% of MVIC when performed at a low to high intensity respectively

Procedure

Starting Position:

• Patient stands with good upright posture, holding a Barbell at roughly the height of the Chest / under the chin so that the forearms are roughly parallel and The Wrists directly above The Elbow s

The Overhead Press is then performed by pressing the Barbell towards the ceiling, predominately through GH Joint - Flexion , Elbow - Extension and Thoracic - Extension . Compensatory Lumbar - Extension should be avoided by engaging the Core and Wrist - Extension should be minimised.

Variation

• Split Stance- same Overhead Pressing motion in a more “athletic” stance which may better reflect the activities of the patient

• DB Shoulder Press - independently loaded variation of the Overhead Press which may be indicated in the presence of asymmetries

Cluster

Regression

The following exercises can be used as a regression if Overhead Press exceed the capacity of the patient:

• Banded Shoulder Elevation - rudimentary isometric exercise with low load and moderate overhead range

• Pallof Press (particularly Overhead variation) - low load horizontal push exercise that emphasises anti-rotation of Core

• Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation

• Chest Press Machine - rudimentary horizontal push machine

• Push-Up - bodyweight isotonic horizontal push exercise

• Bench Press - isotonic horizontal push exercise with capacity for high loads

• Incline DB Bench Press - unilaterally loaded Bench variation on variable incline

Progression

The following exercises can be used as a progression to Overhead Press once exercise proficiency is achieved:

• Push Press - wholebody, explosive variation of the Overhead Press

• Handstand Push-Up Variation - Vertical Push variation that utilises entire bodyweight through large overhead range

• Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range

• Split Stance Landmine Press - wholebody, standing variation of Kneeling Landmine Press that emphasises diagonal functional patterns

• Medicine Ball Chest Press (Thruster variation) - low load, explosive isotonic exercise with large overhead range

References

1. Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663–685.

2. Andersen, Christoffer H.1,2; Zebis, Mette K.2; Saervoll, Charlotte1; Sundstrup, Emil1; Jakobsen, Markus D.1; Sjøgaard, Gisela2; Andersen, Lars L.1. Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities. Journal of Strength and Conditioning Research 26(9):p 2408-2416, September 2012. | DOI: 10.1519/JSC.0b013e31823f8d24

3. Luczak, J., Bosak, A., & Riemann, B. L. (2013). Shoulder muscle activation of novice and resistance trained women during variations of dumbbell press exercises. Journal of Sports Medicine, 2013, Article 612650. https://doi.org/10.1155/2013/612650