The overhead press, also known as the classic shoulder or military press, is a compound shoulder exercise that entails lifting a barbell or dumbbell to the point your arms are extended, and your elbows are locked. This can be done standing or sitting, and there are many press variations, including positioning, type of extension, and type of lifting dynamics.
Each variation focuses on a specific muscle and has a unique form and function. All variations of the overhead press have activity-specific safety requirements. The most popular forms of Overhead Press Variations include the following.
- Strict Overhead Press
- Seated Barbell Overhead Press
- Kettlebell Overhead Press
- Thrusters
- Power Clean and Overhead Press
- Pin Press
- Partial Press
- Overhead Press with Bands
- Overhead Press with Chins
- Behind the Neck Press
- Bradford Press
- Cuban press
1. Strict Overhead Press
The Strict Overhead Press is an overhead press variation that focuses on deltoids, triceps, upper trapezius, and core musculature for anyone that lifts. It can be done standing or seated, using overhead dumbbell press variations but is more commonly done with a barbell.
More important than who might use the Strict Overhead Press is the recommendation that only those with healthy shoulders use it. A variation of the Strict Overhead Press is the military press. The military press uses a narrower stance and is stricter in form but narrower in the scope of muscles targeted. The Strict Overhead Press exercises the entire body.
Shoulders and arms lift weight over the head while the abs, legs, and lower back stabilize and balance. This exercise builds muscular shoulders and arms.
The correct way to do this is to stand straight up with the bar in front of your shoulders and your hands next to your shoulders. Lift the weight over your head until your elbows lock. Shrug your shoulders three times while in the locked position. Lower the weight back to in front of your shoulders. At a minimum, five reps and three sets should be done.
One common mistake people executing a Strict Overhead Press make is to bend the legs when lifting. This is technically a push press and utilizes the momentum of your legs straightening to move the weight upwards. You need to keep your legs locked at the knees to get the most out of this exercise.
You will get the best results by doing the Strict Overhead Press precisely as instructed. To avoid or reduce shoulder pain, shrug your shoulders at the top of each repetition. The Strict Overhead Press is a fairly hard exercise. You will lift less to start because you are using smaller muscles. It is also difficult to always maintain proper form and process.
2. Seated Barbell Overhead Press
The Seated Barbell Overhead Press is an overhead press variation that focuses on the Anterior Deltoid and lateral shoulder muscle heads to build strength. Anyone who lifts can benefit from this exercise, and it is considered to be the best overhead press variation by many. This is because it is easy to learn and does not require much technical expertise to perform correctly.
The closest alternative is the Strict Overhead Press. Lifters usually elect to use this type of press because it alleviates your lower back stress when lifting. Another alternative is using dumbbells if the lifter cannot use a barbell. This should be used by anyone looking to build shoulder and upper arm mass.
To do the seated barbell Overhead Press, set your bench in a power rack and set the barbell where you can reach it when sitting. Use plates if necessary. Keep your palms facing outward and lower the barbell onto the top of your chest. Raise your arms to the point you can lock them at the elbows. You should do 10 to 12 reps for three sets.
A common mistake is to move the weight away from the lifter’s body. This reduces the effectiveness of the press. To get the most out of the Seated Barbell Overhead Press, the lifter should keep their core tight to ensure stabilization. A fixed barbell and padded seat can substitute for a seated press stand.
This exercise is easy to master. Everyone from beginners to expert lifters is recommended to do it.
3. Kettlebell Overhead Press
The Kettlebell Overhead Press is an overhead press variation that focuses on several muscles, including the deltoids, trapezoids, and triceps. It is considered a compound exercise. Each part of your body works independently when you do one of the Kettlebell Overhead Press variations.
You can do it with one or two kettlebells in a single rep. Alternatives to a straight overhead press include the Kettlebell half kneeling and overhead tall kneeling. This is another exercise that everyone should do to build strength in the shoulders, back and arms.
You do Kettlebell Overhead Presses the same way you did with the seated barbell press, except you are standing. Your feet should be shoulder-width apart. Grab the kettlebell with both hands and lift it to shoulder level. Shift the weight to one hand and tighten your core and glutes.
Tuck your elbow to your side. You want your forearm to be vertical and the weight in front of your chest. Press the kettlebell overhead and lower it back down. Do five reps and three sets.
A common mistake is to lean forward when lifting. This does not make the exercise easier but does make it less effective. Keep the weight straight above your head instead of in front or back of your head.
Take your time when doing this exercise, as rushing leads to mistakes. Also, make sure you work one side as much as the other unless you are trying to even strength and size on each side. The Kettlebell Overhead Press is a moderately difficult exercise and should not be done by a beginner except with a spotter or very light weights.
4. Thrusters
Thrusters are an overhead press variation that focuses on scapular stabilizers, Trapezoid, Tricep, and Bicep muscles primarily, although the legs, calves, and the lifter’s core also get a great workout. Thrusters are barbell overhead press variations that utilize both a press and a squat.
A well-executed thruster uses most of the body and is excellent for athletes and cross-trainers.
Optimally, a thruster is done with a barbell, but it can be done with dumbbells or kettlebells. These two variations exercise each side of your body independently, so it is essential to be fully aware of every step in the process and to modify as needed to maintain a balanced workout. These alternatives work the same muscle groups as well as your entire body.
The best reason to incorporate thrusters into your routine is to get a full workout. The muscle groups mentioned above are the focus, but the process of movement and stretching exercises the legs, back, and abdomen, apart from lifting any weights.
To complete a thruster, stand with the barbell and any weights in front of your shoulders. Keep your shoulders in a downward position and lean backward. Your chest should be up. Your core should be in a contracted position. Keep your stance slightly wider than hip-width.
When in position, engage the barbell and bend your knees to do a squat. Once you are in the squat position, stand, and raise your arms until they extend above your head and your elbows lock. Hold for a second and revert to the first position. You should do five reps per set and 2 to 3 sets.
Lifters often use their entire body to get through the exercise as opposed to just their shoulders, which cuts down on exercise effectiveness. Engage your whole core muscles to get the most out of this exercise. Do not let the bar get in front of you when it is lifted, as it can cause you to lose your balance.
You must be mobile to do thrusters, but it is exercise beginners and experts should do.
5. Power Clean and Overhead Press
The Power Clean and Overhead Press is a variation of the Overhead Press that focuses on the Biceps, Trapezoids, Latissimus Dorsi, and Quadriceps. Together, both the clean jerk and overhead press are considered one of the best overhead press variations because of the combination of power and strength needed to complete it.
Anyone lifting weights can and should perform the power clean and overhead press. It is particularly useful for athletes and runners. The only real alternative, because of the sequential nature of this exercise, is to do it with dumbbells. You can also use kettlebells. Neither is as effective as when it is done with a barbell.
To complete this exercise, stand close to the bar with your feet underneath. Make sure your hips are higher than your knees, but not by much, with your back and arms straight. Push as if you were using your legs to push through the floor. When the weight passes your knees, open your hips and pull yourself into a squat position.
Once in that position, complete a standard Overhead Press. You should do 5 to 10 reps and three sets with a rest in between (do not go and do other exercises.) Lifters should do this because the Power Clean and Overhead Press take just about every muscle in your body to complete. It challenges your strength, power, balance, and muscle control.
One of the most common mistakes with this exercise is for a lifter to arch their back if they lack sufficient shoulder dexterity. This can strain the back and cause injury.
When performing the Power Clean and Overhead Press, keep your core tight to maximize its effect. Make sure your grip on the barbell is just outside your shoulders. This ensures you exercise the most muscles possible. You should do 5 to 10 reps and three sets. The clean and press is a suitable exercise for all level weightlifters.
6. Pin Press
The Pin Press is an Overhead Press variation that focuses on the Triceps, Pectorals, and shoulders. It is also called the “bottom-up bench press.” This exercise is good for building muscle and increasing the weight a lifter can lift.
Because of the nature of the pin arrangement, the only variable is to use the same type of exercise on a machine. To do this exercise, lay on a bench on your back and lift the barbell from the rack. Use the pins on the weight rack about one inch off your chest and rest the bar on them.
The pins also help to prevent injury if you drop the bar. Lift the weight with your arms and shoulders until fully extended. One side benefit of doing a Pin Press is that it reveals a bench press sticking point. You set the pin at that point, and you can begin to work to overcome it.
A common mistake is to bounce the bar off the pins while lifting. The best way to avoid that is to pause between lifts. Bouncing the weight builds momentum with the weight and makes it easier to lift.
Always use a spotter with this exercise. Do not continue if your form starts to break down as it renders the Pin Press worthless and risks injury.
The Pin Press is for experienced lifters. Five reps and three sets should be a starting point for the Pin Press.
7. Partial Press
The partial press is an Overhead Press variation that focuses on Deltoids, Triceps, Upper Trapezius, and core musculature by completing a partial rep. A lifter can use a barbell or dumbbell. Anyone with a sticking point should do this barbell and dumbbell overhead press variation.
Alternatives are to do this press seated or with dumbbells. The muscles you target are up to you, but what you decide sets the entire exercise up. This is a great way to push past sticking points or maintain strength if you are not on a weight training schedule.
To do this exercise, complete a Strict Overhead Press and when your arms are extended, lock at the elbows. Lower the bar until it grazes the top of your head, and then lift it back up to the locked position. Bending the knees is a common mistake when doing a Partial Press.
To ensure the maximum benefit, keep the bar directly overhead and not forward or backward. If you disengage your Deltoids, it will make your Triceps work harder. Everyone can do this exercise.
8. Overhead Press with Bands
The Overhead Press with Bands is an Overhead Press variation that focuses on the entire upper body (Biceps, Triceps, Trapezoids, various shoulder muscles, etc.) It uses low-impact resistance bands and lets you perform just about any weight-bearing exercise you can think of for the upper body.
That includes Overhead Presses, Bicep curls, Triceps and chest work, particle Overhead Presses, pull-backs, etc. Anyone can do this type of training.
An Overhead Press with Bands is not one of the more explosive overhead press variations, but it does give your entire upper body a consistent, challenging workout. As you complete your flex, the bands increase the tension on the triceps and encourage a full range of motion to complete the extension.
The Overhead Press with Bands also works in a partial press capacity. You can use bands in conjunction with your other press exercises. A direct resistance exercise like bands-work should be chosen when the person working out wants a low-impact exercise that will still put them to their limits.
A common mistake that is common with bands is to grip them incorrectly. The tendency is to grab the band too hard, flexing the wrist. This does not let your arms do the work they need to do for the exercise to be effective.
When you are using bands, take care to keep the tension on the middle section and do not let it go slack. Keep the pressure on the band even throughout. Additionally, when extending, do not let your upper body arch. Not only is that uncomfortable, but it will also tire your back out prematurely.
Anyone can work with bands; they are pretty easy. Novices should try and get a little training to learn the correct way of working with bands. Often, a mistake that becomes a habit is not noticed with bands because the resistance is low impact.
With any bands exercise, do five reps for three sets, resting in between sets.
9. Overhead Press with Chains
The Overhead Press with Chains focuses on the deltoids, triceps, upper trapezius muscles. Chains are used similarly to the use of bands. Almost every weightlifter going for increased size and strength will use some iteration of the Overhead Press with Chains.
An alternative to this is the Sitting Overhead Press with Chains, as well as using bands with dumbbells. These alternatives focus on the same muscles but provide varying degrees of resistance and control.
This Overhead Press variation should be used when a lifter is trying to build strength and size in the upper body. For this reason, only competition trainers should use this technique. While casual lifters can use the exercise and get results, the outcome will be limited.
The most common mistake those working with chains tend to make is letting the chains dictate the exercise. Slow it down and master making the chains do what you need them to do. Focus on the correct technique for whatever exercises you add chains as if you did not add them. Additionally, always check your hand and wrist alignment to ensure maximum use of power.
The Overhead Press with Chains is for an experienced weight lifter. The reps and sets they do depend on their goals for strength and size.
10. Behind the Neck Press
The Behind the Neck Press is an Overhead Press variation that focuses on the deltoids, trapezius muscles, Triceps, and Serratus. It is an old-school body-building exercise that uses overhead press grip variations that have led to accidents and banishment in some gyms. The press requires healthy, mobile joints but exercises muscles differently.
There are no alternatives to the Behind the Neck Press. This exercise should be chosen when the lifter is going for consistent strength.
Use a grip that is wider than your shoulders. Pull your shoulders down and lower the bar to your upper traps. Try not to jut your head forward when you lift the weight. The Behind the Neck Press requires an experienced spotter as the risk to your neck and shoulders if you drop the weight is significant because you have no protection in those areas.
The most common mistake made with the Behind the Neck Press is failing to pay attention. A mistake can happen in a flash with this exercise, and the result can be severe. Always use a spotter when doing this exercise. Pay special attention to form to get the most out of your efforts.
Only experienced weight lifters should do this exercise.
11. Bradford Press
The Bradford Press variation of the Overhead Press focuses on the Deltoids and Triceps. It is another old-school Overhead Press variation that today’s weightlifters rarely do. The Bradford Press is useful for competition training and with some sports.
You can sit or stand to do the Bradford Press. The barbell is pressed in front of the head, lowered behind the neck, and then the process is reversed. This helps but should not be used to build muscle because of the proximity to the neck.
A common mistake is to push the envelope with this exercise. If you opt to do it, practice breathing exercises so you can exhale when lifting and inhale when the barbell is at rest. If you are focused on strengthening your shoulders, do not completely extend your arms during a repetition.
Only a seasoned weightlifter should try this exercise. To do a Bradford press, do 8 to 10 reps in two sets, and if you tire, do not push through it.
12. Cuban Press
The Cuban Press variation focuses on the shoulder muscles while exercising the rotator cuff and surrounding muscles in the upper back. It is perfect for overhead press variations per the 531 program. Most people use this exercise to warm up.
Alternatives include doing the Cuban Press standing, sitting, and with bands or a barbell. Take a dumbbell in each hand and raise your upper arms until they are parallel to the floor. Allow your lower arms to hang in front of you. Externally rotate your shoulders 180 degrees and keep your upper arms in place.
Lift until your lower arm is perpendicular to the floor. Once in that position, extend the dumbbell above your head. Do not use excessive weight doing this, as you can hurt your rotator cuff.
This exercise maintains strength and works your shoulders and upper back without tearing them up with heavier weights. A common mistake is to jerk the arms and get momentum going, which helps move the weights.
One important tip is to stop this exercise at the slightest onset of rotator cuff pain. It is easy to tear a rotator cuff if you overdo it, and you will not realize it has happened until it does. Another tip is to make this part of your routine on low-impact days as it does build muscle, but more slowly.
Anyone from beginner onward can do this exercise. Complete ten reps and three sets but do not push through rotator cuff pain.
What to Know About Overhead Press Variations?
Overhead Press variations are significant for targeting the upper arm, shoulders, and back muscles during your workout routine. Here are some facts about these variations.
Muscle Growth: Variations of the Overhead Press target growth in the upper arms (Biceps and Triceps,) shoulders (Deltoids and Trapezius), and upper back (Latissimus Dorsi) muscle groups. These exercises are more advanced than a regular overhead or military press and are excellent for everyone if exercise instructions are followed.
Strength: Variations of the Overhead Press help build strength, power, and girth safely but quickly. The Strict Overhead Press is great for beginners, but variations like the Pin Press and Partial Press are better suited for athletes, competition weight lifters, and bodybuilders.
Finding the correct Overhead Press variation for you may take time and experimentation, but it is worth it because of the overall strength gains and muscle growth.
What Are the Common Mistakes in Doing the Overhead Press Variations?
Here is a list of the most common mistakes people make when performing an Overhead Press or its variations.
- Try to lift too much weight
- Push through injuries
- Bend the knees in standing exercises, which strains the back
- Do not use spotters
- Bounce weights to build momentum to lift the weight
Which Type of Overhead Press Is Beginner-Friendly?
The Strict Overhead Press is an Overhead Press variation that is good for beginners because it is simple and will teach the beginner the proper form. It should be one of the first exercises a beginner endeavors.
The most common mistake lifters make is bending their knees. One way to avoid that is to use a padded bench. Another tip is to rest in between sets to reduce the tendency to cheat when you get tired. The Strict Overhead Press is easy to learn.
Which Type of Overhead Press Variation Is Good for Weightlifters?
The Pin Press is an Overhead Press variation that is good for weightlifters because it requires a full stop between reps, so there is no chance the lifter can build momentum to use to lift the barbell.
The most common mistake made when doing the Pin Press is to bounce the bar off the pins and use the momentum of the bounce to lift the weight. The way to stop that is to pause for three seconds in between reps. Another tip is to put the pin just below your sticking point for greater focus on what you want to work on.
The Pin Press is easy to set up and difficult to do right, mainly when working on trouble areas because of the tendency to cheat.
Which Type of Overhead Press Variation is Good for Athletes?
The Overhead Press with Bands is an Overhead Press variation that is good for athletes. This is because it is more resistance training and less risk of injury or over-extension.
A common mistake is to allow slack in the middle of the bands. The trick is to keep the bands taught for the entire exercise, including rest periods. Another tip to maximize efficiency and effectiveness is to take measures to prevent arching the back.
Working with bands is easy, and any level lifter can do it.
Which Type of Overhead Press Variation Is Good for Bodybuilders?
The Pin Press is the best exercise for bodybuilders because it lets them focus on sticking points.
The most common mistake is to bounce the weights. The best way to avoid that is to pause between reps. The bodybuilder should put the weight at their sticking point as this narrows the scope of the work and forces them to improve a trouble area rather than just maintaining.
Anyone can do the Pin Press, but it really should only be done by those looking to get past a sticking point. That is because it is too easy to cheat and spend time on an exercise that produces minimal results.
What Are the Alternatives of Overhead Press Exercises?
If you are looking for more than these variations of overhead press exercises or are looking to work on different muscles, try these overhead press alternatives.
- Bench press
- Z-press
- Landmine press
- Dumbbell Arnold press
