The Overhead PressThe overhead press, or military press, is a key upper body strengthening exercise. Performing this exercise with free weights while standing also promotes balance and core stengthening.Muscles: medial deltoids (top of shoulders), trapezius (upper back), triceps brachii (back of upper arms) Transfer to Sports: Skills involving overhead pushing movements--pushing from a headstand to a handstand, raising arms overhead to block shots in volleyball or basketball, performing the split jerk in Olympic weightlifting.
Starting Position: With the grip just outside the shoulders, place the bar on the front of the shoulders with the chest elevated. The body is erect with the knees slightly bent. Movement: Raise the bar until the arms are fully extended above the body. Lower the bar back to the shoulders. For a more detailed analysis, go to the NSCA video of the standing overhead press. Common Errors 1. Failing to shift weight to support bar above head 2. Locking out the knees 3. Flexing at the neck while raising weight
Behind-the-neck press, plus power jerk and split jerk (the latter two add coordination with leg actions).
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