Back to Basics Boot Camp: Overhead Press

Even though it is sweater season you shouldn’t neglect your arms. If you want sculpted shapely shoulders and toned arms incorporating the overhead press into your workout is a good thing…when you do it right.

A common mistake many gym-goers make with the overhead press is winding up with a tremendous arch in the lower back. When you do that you are compensating with your spine to lift the weight over your head. The secret is to tuck your tailbone underneath you and engage your core as you press straight up. Knowing which muscles you are working with this exercise will help you maintain the right form while you lift your dumbbells above your head.

Primary muscles engaged:

• Triceps (the pushing muscle at the back of your arm)
• Shoulders (help with the lift aspect of the exercise)
• Core (often forgotten, but a tight core is needed for a proper press)

Back to Basics Tip: Don’t push up explosively letting the weights stray too far forward or back during the push. Try to keep them in the path above your head.

Watch this video so you can perfect the overhead press:

A few simple tweaks to the classic overhead press can help you tone multiple muscles at the same time. Try some of these variations:

• Do an overhead press on one leg and then alternate to the other.
• Try a twisting dumbbell press. Start by lifting both dumbbells straight up and simultaneously twist your wrists towards one another so your palms are facing away from you when your arms reach their peak above your head.
• Start with an 8 to 10 pound weight and as you get stronger add additional pounds to your exercise.
• Add a squat into the movement. With your feet shoulder-width apart, bend into a squat and quickly return to standing while driving both dumbbells overhead until your elbows are fully extended. Slowly lower back into a squat position and repeat.
• If you are brave enough, skip the dumbbells and do an overhead press with the bar. Just be sure to have someone spotting you!

How often do you incorporate this upper-body exercise into your routine? Do you need to practice proper form?

Feature photo via