How to increase overhead press?

To improve your overhead press, experts from the Mind Pump Podcast share several key strategies:

1. Practice and Frequency: Regularly practicing the overhead press helps in mastering the skill and muscle coordination required. Increasing the frequency of your training sessions, focusing on technique, and lowering the weight can help improve form and reduce deviations 1 2.

2. Overhead Carries: Performing overhead carries, where you hold weights above your head and walk, improves shoulder stability and core strength. This exercise helps develop the muscles crucial for the lockout position in the press 3 4.

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     1

     Mastering Overhead Press

     00:13:19
     
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     2

     Overhead Press Strategies

     00:59:02
     
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     3

     Overhead Carry Benefits

     00:23:05
     
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     4

     Overhead Stability Training

     00:59:35
     
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     5

     Overhead Press Strategies

     01:01:15
     
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     6

     Overhead Press Insights

     00:50:23
     
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     7

     Core Stability Importance

     00:49:34
     

3. Isometric Holds: Holding the barbell at various points in the lift, such as above the head or at the sticking point, enhances strength and stability. This can be done by holding weights statically in the overhead position 5 2.

4. Z Press and Push Press: Incorporating exercises like the Z press and push press can benefit your overhead strength. The Z press isolates the shoulders and core by removing the legs from the equation, while the push press allows you to lift heavier weights using leg drive and helps in acclimating to heavier loads 6 5.

5. Core Strength: Strengthening your core is critical. Exercises that target the abs, obliques, and transverse abdominis help stabilize the spine and prevent lower back injuries during the press 7.

6. Variety of Equipment: Using different types of equipment, such as dumbbells and kettlebells, can lead to improvement. These tools demand more stability and control, transferring to improved performance with the barbell overhead press 3 1.

7. Progressive Overload: Varying rep ranges, tempos, and incorporating resistance bands can help break plateaus. Progressive overload doesn't always mean adding weight but can involve changing the approach to the lift 2.

By incorporating these strategies, you can enhance your overhead press performance effectively.