Go below 3 reps and you'll risk breaks in form from optimal pressing posture. Limit barbell overhead press sets to the 3-8-rep range on your heaviest sets. With this in mind, choose set-and-rep schemes that allow for form and posture maintenance. Those can easily break down as you attempt to move a weight that's too heavy. Choosing the Right Resistanceįorm and posture are important pressing variables, especially when it comes to complex standing movements. The lift takes a heavy toll on your nervous system because of its full-body nature and relatively heavy loading.ĭumbbell and kettlebell variations can be done as main lifts-depending on the person and goal-or throughout the training session as assistance lifts and hypertrophy builders. Barbell overhead pressing should be done as your main lift in a workout or as a first-level assistance lift. While multijoint movements are typically done first in your workout, when to do an overhead press actually depends on the variation. If you still can't complete the shoulder-blade test successfully, you may not have the mobility to do overhead barbell presses safely. If not, you fail.ĭo 2-3 sets of each exercise for 5-8 reps. If you can complete the test without any extraneous movement, you've passed. Now take one arm and reach behind your back and attempt to touch the bottom of your shoulder blade on the same side of the body. That means barbell pressing is out, but you can press with dumbbells and kettlebells. If you can do this on both sides without having to move any body part other than the reaching arm, you're good. Standing tall with your arms at your sides, reach one arm behind your head and neck and touch the top of the opposite shoulder blade. I'll help you address that after another quick test. Don't dive straight into overhead pressing because you don't have the upper-back and shoulder mobility to safely press a bar overhead yet. If you didn't-if your ribcage moved before your arms were overhead or your arms didn't finish parallel with your ears-you've failed. If you got your arms parallel with your ears without your ribcage moving, you've passed this test. Now, keep both arms straight and raise them overhead. Stand with either the right or left side of your body facing a mirror, arms resting at your sides. The fact is, some people's bodies just don't have the raw materials to press overhead without damaging the shoulder joints. Most lifters don't have direct access to a quality strength coach, so here are a few self-assessments to determine if you're ready to press heavy weight overhead. The standing overhead press also builds the abdominal wall, strengthens the hips, and builds stability through the legs.
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