By: Sam Spinelli

THE OVERHEAD PRESS GUIDE

The Overhead Press Guide:

From Novice to Advanced – developing positions, stability,

and freedom of movement

Quick legal preface

Disclaimer
The information presented throughout this book or its accompanying books is not intended
as medical advice or to be a substitute for medical counseling. This information may be
used in conjunction with the guidance and care of your physician. Before undertaking any
information that follows, consult with your physician to be screened appropriately and be
clear of any health concerns. If you do not obtain your physician’s consent and/or choose
to work with your physician during the time following any of the information outlined or any
programs, you are agreeing to accept full responsibility for your actions and any potential
risks. Choosing to follow the information to follow, you recognize that despite all precautions
taken by The Strength Therapist and Samuel Spinelli, there is potential risk of injury/illness
associated with the use of any following information and you expressly acknowledge such
risk and wave, relinquish, and release any claim which you may have against The Strength
Therapist and Samuel Spinelli or their respective affiliates as a result of any future physical
injury or illness incurred in connection with, or as a result of, the use or misuse of your
program. As well, there is inherent risks associated with physical activity and exercise, as well
as going to a gym, and the aforementioned individuals are to be held responsible should
injury occur due to these factors.

If you have any questions regarding the above information, please email
TheStrengthTherapist@gmail.com

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Table of Contents

Quick legal preface 2

Disclaimer 2

Welcome 4
Introduction 5
What does a good overhead press look like? 6
Developing Positions 8
Step 1 - Setting the upper back 8
Step 2 - Learn trunk tension 8
Step 3 - Get the shoulders moving in that range 9
Step 4 - Find the right press for you 9

Additional press variations 12

Putting it all together! 13
Programming 16
Where to program the overhead press? 16
Powerlifting 16
Weightlifter 16
Bodybuilder 17
General fitness 17

Conclusion 18

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Welcome
Welcome to The Strength Therapist! Thank you for purchasing this book and making the
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Introduction
The overhead press is the epitome of development for an impressive upper
body. You can meet people with a strong bench press, but their physique
doesn’t necessarily show it; in fact, you could see that same big bencher on the
street and you might not even know they lift. However, that’s not the same with
the overhead press. The overhead press is unlike many other movements where
you can find strategies around being just brutally strong. It puts a huge demand
on the shoulders and triceps, feeding into that awe-worthy upper body that
men and women desire.

While the overhead press is fantastic for

development, it can be daunting for
people to learn. Due to the nature of our
day to day lives, many people can
struggle with the demands of the lift.
Instead of just forcing yourself to be able
to do it and ending up with injured
shoulders, check out the following guide
to help get you tossing around weights
and building the physique of dreams as
soon as possible.

The guide is built to help teach you the

mechanics of getting into a good position to press big weights pain free. This
book is focused on getting you to the best success possible, not wasting your
time with excessive and time demanding, low return, exercises. Instead, we are
choosing the best exercises, with a well thought out strategy to get you showing
off the most impressive overhead press as soon as possible.

This book has a number of exercises shown in it, but only the bare minimum. You
might think thats odd - why not give you a ton of exercises? Well by selecting
the most minimal number of exercises we could, it put us in a position of
choosing the exercises that have the most return for time and energy
investment. If you find that you want more exercises, head on over to our
youtube channel or instagram and scroll for some great finds.

With that out of the way, we will first examine what that position looks like, how
to get into it if you struggle with it, and variations to use - either as accessory
movements or as your main movement while you build towards strict overhead
pressing.

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What does a good overhead press look like?

Tall and upright with the feet firmly planted into the
floor, holding the pressing implement against the
shoulders to begin. The chest is proud, getting the
thoracic spine to extend, but the ribs are down so as to
limit the lower back from extending. The glutes are
engaged, along with the abs, to help keep good
control over the pelvis. As the implement makes it way
up, we begin to move the implement from away/in
front of us to over our shoulders and more in line with our
ears. This will allow for us to maximize our force upwards
into the bar. As the implement nears lock out, we keep
the ribs down reach to the roof to get the shoulder
blades moving.

When we press overhead, our arms must elevate to a

position of full abduction/flexion of the shoulder. As the
movement occurs, we want our shoulder blades to
move and along the path with our arm. During this motion, our shoulder blade
rotates upwards and can reach a better angle if we can achieve an extended
thoracic spine (the part of your spine where the ribs attach). This is where the
proud chest cue comes in. As we press overhead, our lower back often wants to
arch - which would turn this into a more of an incline bench press motion.

However, this arch in the

back can be problematic for
many people and can
possibly cause irritation to the
back for individuals. That is
why we cue people to keep
the ribs down and glutes
active. From the ribs down
cue we can get the
abdominals helping to limit the lower back from extending, and the glutes being
active can limit the pelvis from tilting anteriorly - which would feed into the lower
back extension.

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Many people struggle with not only getting into the optimal position to press, but
to maintain it as they press. The previous description is based upon what we
view as the optimal position, however it is not the only position to press overhead
from. In our view, it is valuable to work on the mechanics as it will allow you to lift
the most weight possible, but as long as you are pain free you should press
overhead in some way - which is where the variety of exercise options will come
in.

For more on this, check out this video where we covered this topic:
https://youtu.be/6wB1B5LLaIg

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Developing Positions
Having explained the desired positions, lets talk about some strategies to get
you into the positions if you struggle with it.

Step 1 - Setting the upper back

In order to press overhead well, we want the thoracic spine to get into some
extension, allowing the shoulder blades to rotate upward and create ideal
position for force production. Many people struggle with that, and these two
exercises can help open up the upper back and teach you to get that back set
to press.

T-spine extension on Roller

https://youtu.be/kTDxSM5YPYE

Using the roller allows us to wedge ourselves into some thoracic extension. It’s a
simple exercise that we can do quickly for some quick results and increase the
range we can access.

Bench T-Spine Mob

https://youtu.be/OD69Z0AugFU

When we use the bench, we are able to incorporate thoracic extension into
shoulder flexion, which is what we need for the overhead press.

If you find that you’re still struggling with achieving the thoracic spine motion
you want, head over to our youtube and Instagram where you’ll find tons of
various drills. However, these are the ones we’d suggest you focus on.

Step 2 - Learn trunk tension

From our experience working with clients, this is one of the areas least valued
early on for people trying to overhead press. The ability to create tension is a
phenomenal way to create a sturdy stable surface to press from. When our trunk
can maintain its position we are able to maximize the force our shoulders can
generate. Think of it similar to trying to shoot a cannon - you could either put
that cannon on a canoe where it will move as your fire and lose force (not
sending the ball far) or you could shoot it from dry land with the cannon secured
to the ground (sending the ball very far.

Deadbug - https://youtu.be/Ndhlx_F7360

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Due to the low back being against the ground, you get instant feedback
whether you are maintaining your position. As well, while we work on learning
trunk tension we can also work on reaching overhead - always a bonus!

Hard style plank - https://youtu.be/S1F1fgB7R_E

When we press overhead you want have feedback from the ground, so its good
to transition away from the floor. In this version of the plank we are actually
mimicking the press in a way as the arms are elevated above our shoulders and
our torso is in a position much like when are pressing overhead.

Step 3 - Get the shoulders moving in that range

Once we are able to more freely get the thoracic spine into position to press
overhead and we understand keeping our tension in the trunk, it’s time to get
the shoulders using that range and doing so well. Quite often people extend
their lumbar spine to compensate for lack of sufficient shoulder range/control
when pressing overhead, which can be a problem down the road and also limit
our ability to push force into the bar. Through using a few exercises with
controlled tempo, we can start to build the range necessary for a rock solid
press.

Off bench DB pullover

https://youtu.be/WGVK0-TPcoI

This allows us to focus on good trunk control and slowly build up into the full
shoulder flexed position overhead. Using a slow tempo and pausing at sticky
points can help to build that range and strength needed for a comfortable
overhead press.

All fours 1 arm serratus slide w/ roller + lift off

https://youtu.be/Hpu_tENVjzY

As we overhead press, the shoulder blade needs to rotate upward and this can
be an area where people struggle. By using this drill you can help prep your
serratus anterior and trapezius muscles to work on reaching and rotating for
maximum freedom and pain free pressing!

Step 4 - Find the right press for you

After your body is dialed in to move some weight, it’s time to pick a variation
and get working on it. Something to consider is that not all overhead presses are
the same. We have variations that are less demanding on range of motion,

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stability, etc. Therefore, if you are unaccustomed to overhead pressing you can
start with some of the “easier” versions and work your way to mastering the
more challenging ones.

Landmine press - half kneeling

https://youtu.be/dKnpEcDe-UA

The landmine press variations are great options for entering into overhead
pressing as they’re a mix between horizontal and vertical pressing. Using the arc
of the landmine we can get more and more comfortable with the “reaching” of
overhead pressing for anyone who is experienced with that pinching sensation
in the shoulder.

Half kneeling 1 arm press

https://youtu.be/7_ieKjS2sp8

Progressing to full overhead pressing, we can work on the mechanics by using a

single arm version and focusing on the movement. When using the half kneeling
position, it allows us to resist extension of the back a bit more than the normal
standing position.

Half kneeling 1 arm press - posterior weight

https://youtu.be/GhY3RN1jnzc

If you are looking to progress past the landmine press but still struggling with
getting that full range of motion, using a posterior weight is a great mid point.
When using the posterior weight, it helps to guide you into the fully flexed
shoulder position.

Rack scrape press

https://youtu.be/-6PH-KX9K0o

Moving from one arm to a barbell can be a challenging obstacle to overcome

for many people. With this version we are able to again have a bit of an easier
transition by having the rack provide feedback and support to the movement.
As well, if you are struggling with getting fully overhead, you can use the rack to
help push into that position and hang out there for a moment to work on getting
comfortable there and get some loading in that position.

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Push press

https://youtu.be/Ks12-FQYS4k

Many people view the push press as an advanced version of the strict press, but
it can actually be an easier movement. It does allow for more loading, but the
bottom of the movement is often the most challenging for people and the push
press lets you get around that by using your legs to generate the starting force.

Strict press

https://youtu.be/5gA2dpddVbM

The exercise we’ve been building up to! If you’ve taken the steps and time to
get here, you should be able to do so with relative ease and comfort. Take your
time in loading it and work on the mechanics at first, but then start to push it.
You’ll be hard pressed to find an exercise that builds a more impressive upper
body physique.

While the strict press is being shown as the end of the progression, always keep
in mind that any of these other variations is a great exercise to use for an
accessory movement and get strong on.

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Additional press variations

The previous variations shown are what we consider to be the bread and butter
for developing the best possible overhead press when starting in your journey.
For those of you who have a higher demand in really utilizing overhead pressing
into their program – especially weightlifters and crossfitters – the variations shown
prior might not be enough for all of your needs. Below are a number of
additional versions of overhead pressing variations we are big fans of at TST.

Cuban Press - https://youtu.be/7BqR_wF03yU

A great accessory movement for work on shoulder rotation strength and putting
in conjunction with pressing. This is best served towards the end of a training
session to finish off pressing work.

1 arm DB push press – eccentric lower - https://youtu.be/TMtIuPXMTDU

This is a fantastic exercise to use for those dealing with shoulders that are not
super tolerant of overhead pressing. By going with a single arm we can have
more freedom of movement, and using the push press can allow for minimizing
the most challenging portion of the lift. We then lower slowly to put an
overloading stress on the tissues, which can be great for those dealing with any
sort of shoulder tendinopathy issues.

BTN press - https://youtu.be/5wX0STsmLVg

If you’ve been dealing with front rack issues, then going to the behind the neck
version can be a great option. Beyond the front rack issue though, pressing from
this position is a great way to emphasize controlling rotation in the shoulders and
also placing more emphasis on the shoulders than the triceps. We have a
number of behind the neck presses variations we will touch on more as well.

1 arm press – contralateral front foot elevated on box -

https://youtu.be/rmEag2u1Lag

Very long name, but a great exercise for those who struggle with controlling
their trunk when pressing overhead/jerking. By placing the foot on the box it
creates a more stable position for the pelvis and helps to find a common ground
where you may struggle with the motor mechanics with both feet on the
ground.

Press in split - https://youtu.be/AkyZ7i_6e_Y

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Even more specific than the previous variation, we are now in the receiving
position for the jerk and you can stay in it and work on controlling your rib cage.

BTN Press in split - https://youtu.be/TIyCzRDp4tM

This is another variation for honing that split position and really getting good with
your trunk control. For those with a wrist or shoulder issue limiting the front rack,
this can be a great version to use.

Snatch Grip Press - https://youtu.be/EXrF6iqzAOs

While the BTN presses are great, using a narrow grip can be very challenging for
individuals – particularly those who struggle with thoracic extension. This can be
a great option while working on improving positioning.

Snatch Grip Push Press - https://youtu.be/_P3NUtvnbQ0

Building of the static snatch grip press, we are now making a more dynamic
version where we use our legs to initiate the push. For many individuals this is a
great option for heavier loading when the front rack position is aggravating
(such as with a wrist issue).

Power/Push Jerk - https://youtu.be/YkDXyCQ137I

If you are a weightlifter or crossfitter, you’ve likely played around with this. In this
variation, we go from the normal push press and introduce a secondary knee
bend to allow for greater utilizing of the lower body and increase the weight
lifted. This is a great exercise for learning pushing mechanics and also
challenging people who struggle with a vertical bar path when jerking and tend
to miss in front with the split.

Clean & Jerk (split) - https://youtu.be/UI_Bu1K4xWE

With the split jerk we have gotten to the exercise with the ability to realistically
move the most weight possible. While it can move the most weight, it doesn’t
necessarily build the shoulders and other pressing musculature to the full degree
like the other variations of push presses/strict presses. This can be a great
exercise for most people to learn, but an essential one for weightlifters and
crossfitters.

Putting it all together!

We’ve given you a variety of suggestions in order to own the press but how do
you actually implement any of this? Well that’s our next topic of discussion.

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Assuming you are in need of still fine tuning your technique and positioning
(most people - including us) then structuring the early drills into your warm up
and also into your sets of overhead pressing is very smart. What do we mean by
that? When warming up to do some overhead pressing, doing the drills to help
free up the upper back, getting some tension in the trunk, and loosening up the
shoulders before getting into the press is a great way to get ready to move big
weights. After you’ve warmed up, then including one or two drills between sets
of your overhead press variation will help to continue getting you in the optimal
position to press weights.

Here are a few examples of this:

Example 1

Warm up -

-   Aerobic exercise for 5 minutes then:

-   T-spine extension on roller x8
-   Deadbug x8
-   All fours 1 arm serratus slide w/ roller + lift off x8
-   Repeat x2
Training:

-   A1. Landmine Press - half kneeling 4 sets of 10 per arm

-   A2. Off bench DB pullover 4 sets of 10
-   B1. DB floor press 3 sets of 12
-   B2. Quadruped DB row 3 sets of 12
-   C1. Yoga Push ups - 2 sets of max
-   C2. Half kneeling 1 arm pulldown - 2 sets of 15
-   D1. Alternating bicep curls 2x15
-   D2. Tricep pressdowns 2x15
Example 2

Warm up -

-   Aerobic exercise for 5 minutes then:

-   Bench T-spine mob x10
-   Hardstyle plank x20sec
-   Off bench DB pullover x10
-   Repeat x2
Training

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-   A1. Push Press 5 sets of 5

-   A2. All fours 1 arm serratus slide w/ roller + lift off x6
-   B1. Half kneeling 1 arm press 3x8
-   B2. Pull ups - underhand 3x8
-   C1. Push ups - narrow grip 2xmax reps in 60sec
-   C2. Inverted row 2xmax reps in 60 sec
-   D1. Face pull 2x15
-   D2. Band Pull apart 2x15
-   D3. Ball rollout 2x15
As you can see in the two examples above, we use the exercises to help prep
for the position before actually pressing - but are working on actively getting into
the positions with control. Then we continue using some of the exercises
between our sets, at a lower effort, helping to achieve the optimal position. By
using these drills mixed with pressing we help to use the load and effort from the
pressing to teach our nervous system the positions and press better and better
each time.

Each time you overhead press, look to set a “technique personal record.” If this
is your focus, you’ll see the weight improve in time and you will hit fewer road
blocks (such as injuries) that come from focusing on the weight before the
mechanics are there.

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Programming
In regards to programming the press, it is very dependent on the athlete and
their goals. Overhead pressing variations can be done relatively frequently
assuming the movement quality and intensity is appropriate. However, the
overhead press can be very demanding on the shoulders for people just
beginning and it is often best to do it a bit less frequently or use more variations
until your technique and mechanics are down.

Where to program the overhead press?

This is very dependent on what you're using it for. Below are a few suggestions:

Powerlifting
This is an accessory movement for the bench but also a great movement for
shoulder hypertrophy and health. It is best used either after all primary bench
work, or it can used as a main movement during off season work to develop the
shoulders to a greater degree. For the first option pick one of the variations that
works best for you, and then use it in a higher rep range such as 6-12, for 2-4 sets
based upon how much bench volume you've done. Placing it in the program
twice a week is generally a good option for hypertrophy. This all varies
depending upon the frequency of your normal bench press work. With most
powerlifters benching 2-4 times a week, it makes a good option for overhead
press variations as back off work 1-3x a week.

As you move to a strength block, reducing the frequency to focus on bench

press is ideal. In the second case for off season work, putting it as a primary
movement can be a great option for hypertrophy. Utilizing a mid-high rep range
- 4-12 - for a larger number of sets - 3-8 - is ideal for volume and mechanical
stress.

Weightlifter
We come to a similar situation to the above as the press is an accessory
movement for the jerk, but it has a lot more precedence than it did with
powerlifters. In particular, getting stronger at lower rep ranges is more beneficial
as hypertrophy is a bit less needed for weightlifting.

During the off season work it is best used after your technical work and for higher
rep ranges 2-3 times a week (2-4 sets of 6-12 reps) using a few variations -
particularly the strict press and push press. You can even use one of the other
variations as an additional variation after strict press or push press for greater
volume and a slightly different stress.

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As you are getting more towards a meet, moving to lower rep ranges is ideal
and also putting more focus towards the push variations of the movements.
These will have higher carryover and the non-push variations can be done as a
back off option again. Getting in 1-5 sets of push variations at 1-5 reps, followed
up with another variation for 2-4 sets of 6-12 would be great for this block.

Bodybuilder
Depending upon the type of split you follow, the strict press will fit best on a
shoulder or arm day. Utilizing the main variations for heavier work as a primary
movement on shoulder days allows for great mechanical tension to be created.
Following it with a variation for higher reps, burn out sets, or drop sets can be a
great follow up. For example, doing rack scrape press for 5 sets of 6 reps, then
following it up with half kneeling 1 arm press where you do 12 reps, immediately
drop weight down and then do as many reps as you can with the next weight,
and repeat 1 to 2 more times. This will allow for a combination of a great deal of
mechanical tension and metabolite production.

In contrast, if looking to implement it on an arm focused day, it can be

beneficial to begin the day doing more specific isolation work – such as
pressdowns – and then performing the overhead pressing movements after the
isolation to overload the triceps. For instance, performing 4 sets of 10 reps on
pressdowns, then executing 3 sets of 15 reps on strict press.

General fitness
For most individuals who are not chasing down one of the above avenues of fitness, I often
recommend focusing more on variations of the overhead press than spend time on the
strict press. The strict press can be a challenging movement for many to learn well and
often people want to push too hard too fast. Instead, opting to focus on one of the
variations that is less demanding allows them to push hard faster and seeing good progress
regardless.

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Conclusion

Thank you for taking the time to read the book. At the conclusion of this you should feel
more knowledgeable in regards to what the overhead press is, what a good press looks like,
how to work your way to optimizing your positions, and where to put it in a program. Please
look over all of the information and should you need any help or guidance with the
information, reach out.

If you want to maximize your overhead press even more, contact us about one
of our program options.

Move well, lift heavy, stay healthy,

The Strength Therapist

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