In all shoulders workouts they have like objective is to increase the force and the mass and in CrossFit® WODs, one of the fundamental exercise is the overhead press.
Being able to lift something above your head is a clear symbol of strength; even children, in fact, to show that they are strong, lift objects high up!
Most athletes should be able to lift something relatively heavy above their head; if you can't, perhaps you need to improve your shoulder strength and stability.
The overhead press involves the shoulders, upper back, i triceps and the upper chest; It trains the entire body to create a stable base from which to push off, and it's important to perform this exercise and its variations to continue to build muscle and strength.
Let's discover the variations of the overhead press!
Index
Overhead press: 8 perfect variations
Landmine Press
This is an exercise of unilateral push over the head and engages the core, shoulders and shoulder blades; the landmine press is ideal when recovering from a accident and allows you to develop strength and muscles while working to restore full function to the shoulders.
Push press
La push press it's a great way to increase stability of the head with weights that you would otherwise not be able to lift optimally.
It allows to lift the weight with the legs, allowing you to use very heavy loads; This exercise is useful to perform when pressing progress slows down.
Could be inserted on bench press or overhead press days to overload muscles with greater volumewhile moving high loads.
Button-up press
It's one of the best, yet most challenging, pressing exercises for shoulder and shoulder blade stability; it is used as a rehabilitation exercise, because it engages most of the postural muscles, such as those of the rotator cuff, which stabilize and move the scapula.
This exercise is ideal in the weeks “drain” or at the start of a new training phase.
Z Press Kettlebells
La Z press is a great choice for increasing tension and load on your shoulders and on the upper back without necessarily increasing the load used.
This exercise can be done at the beginning of the workout to warm up the entire shoulder complex.
Overhead Press with anti-seismic bar
La anti-seismic bar is a bridge between stability training and increasing pressing power; the bar is designed to swing and engage the shoulder stabilizers.
Consider it a secondary lift that can be done right after a heavy lift.
Snatch Grip Press behind the neck
You usually see it used by Olympic weightlifters as an ancillary exercise, but it can be a lot useful for anyone looking to improve overhead lifting strength or build upper back.
If you start with a light weight, this exercise improves the range of motion in the shoulders and strengthens the muscles and connective tissue in the shoulders.
Overhead Press at the Swiss Bar
La Swiss bar is one of the best tools to use in case of shoulder or elbow pain; its main advantage is the multiple grip, which allows you to place your hands close or wide while maintaining a position of pinch (made with three fingers) neutral.
Overhead Pin Press
It is difficult to get improvements with this type of press, because yes pushes from a static position; in this exercise you don't lower the bar first, so you must be able to muster a large amount of force suddenly, without momentum.
This is the "starting strength" and the pin press is the best exercise to train this quality.
And you, did you know these variations of the overhead press? Let us know in the comments and don't forget to follow us on our telegram channel