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Standing overhead press, how to lose body fat and keep muscle mass - For You

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The overhead press is a great compound move for deltoid (shoulder) abdominal, and upper back development, and can be used as an aide to improve your bench press as well.
Some would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. We’ve assembled four overhead press variations that all have the essential elements of the standard overhead press but with striking differences in form, which will stress and target your musculature in dramatically different ways. Power Pointer: With standing moves, a slight thrust can help you push heavier weights than when done seated.
For all the benefits the traditional overhead barbell press affords, the dumbbell version keeps pace stride for stride. What that means is that your delts are recruited for a longer period of time and through a greater range motion with dumbbells than during an overhead barbell press.
Your functional-minded personal trainer may want to cover his delicate ears or perhaps skip this section because we’ll be discussing the behind-the-neck press. Thus, when doing presses behind the neck, your elbows move out to your sides to a greater degree than with presses to the front, and because of this, the middle delts are involved to a much greater degree than they are with front barbell presses. Now, if you have pre-existing shoulder or cervical spine issues, you’ll obviously need to avoid this version, but for the healthy individual, the behind-the-neck overhead press is absolutely safe. Display your strength and prowess by executing one of the classic bodybuilding maneuvers, the overhead press.
Before we begin this lecture I must point out that there are known variations of the overhead press. In essence the main differences among the various overhead presses are whether you’re sitting or standing and whether the legs are involved or not.
Learning to press a significant amount of weight overhead can be a very beneficial experience both physically and mentally. The reasons I feel most people are afraid of any pressing movement is the lack of control and possibility of being stuck under the weight. As a word of condolence from someone that has gotten stuck in an overhead press, its not that scary.

Once you conquer your fears in any lift whether it be the overhead press—or even—the squat you can accomplish anything. The items we will need in order to complete our overhead press will be a barbell and a power rack. With your elbows pointing forward and slightly upwards, press the weight up with your legs and take a step back from the rack. Standing tall and strong take a deep breath, hold, and begin by pressing the weight upwards. As a resource a great video on learning the overhead press  is the video Standing Military Press by Testosterone Nation. Keeping your core braced and your back in a neutral position, press the bar upwards and overhead. One of the reasons why the argument can be made is the major involvement of the abs and all the different assistance muscles that get used to press the barbell overhead. When you perform an overhead press to the front of your head, you’re using mainly the middle and front delts, as well as the trapezius muscle that runs from your neck down the center of your back.
Since both hands can move in any direction, you can move your arms out to your sides a bit to better focus on the middle delts, or even bring your arms more to the front (think of the Arnold press) to better recruit the front delts. With the partial press, you set the safeties at a certain point along the ROM and limit the move to that safe and shortened mark. For example in the Push Press the lifter utilizes a slight burst in lower leg strength to assist in getting the bar up overhead.
By working the overhead press, your body works together to lift and stabilize the weight overhead. But the emphasis each muscle gets can be altered dramatically depending on the version of the overhead press or techniques employed.
So, more total muscle fibers are hard at work to perform the overhead press when using dumbbells than when using the bar. There are literally too many positive aspects of the partial press to define in this space, but let us note just a few.

Viewers watched in awe as hefty loads were thrusted overhead, hence the name overhead press.
The most common instances of the overhead press are Military Press, Seated Shoulder Press, Seated Military Press, and Push Press.
When approaching the overhead press for the first time many people want to try a seated version or even resort to using the smith machine. If you press upwards and feel yourself going back you know your form is off but you also can save the lift by slightly stepping. You can press lighter weights this way, as the load increases the lift will become more difficult. In other words, if your shoulder routine is always one big dose of old-fashioned barbell presses, this article is about to shake up and overhaul the way you train delts. From a standing position, your legs and knees absorb the downward shock of the movement, and you can use your legs to help propel the bar back overhead on each rep.
So doing presses to the front, as in the standard overhead press, forces you to keep your elbows slightly forward, thus involving more of the front deltoid head and slightly less of the middle deltoid head. Again, once your lower back (not to mention your abs and transverse abdominis (think core) strengthen and combine with the contribution of the legs, you’re immediately able to press more weight overhead.
The same goes for the standard and behind-the-neck versions of the press, both having everything to do with the position of your elbows relative to your body. Those attributes allow the partial press to be instrumental in helping you achieve your objective of getting boulder, sleeve-busting shoulders.
The fact is, with the standing version your entire body is involved in moving a ton of weight overhead. In fact, dare we say that after you’ve adapted to the standing version, you may never want to perform the seated version again.

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Comments to “Standing overhead press”

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