Purposeful Primitive Overhead Press
The finest single shoulder girdle exercise is the overhead press and all the variations of overhead pressing. The overhead press, done with barbells or dumbbells, seated or standing, is the undisputed King of deltoid builders. Overhead pressing not only builds front and side deltoids, the controlled lowering Is a superb lat builder and the hard lockout that completes each overhead press is a fantastic triceps builder. Per usual, our mentors had sophisticated strategies for overhead pressing. Born out of standing overhead Olympic pressing, our system has five separate and distinct overhead press variations. Master them sequentially as each technique builds on its predecessor and lays the groundwork for its successor.
Overhead Press Ideal
Regardless the overhead press variation selected, there are specific technical parameters that maximize muscular inroads and effectiveness. The five sequential variations listed below are designed to completely target all three heads of the shoulder girdle muscles. The use of dumbbells and a barbell with various bench heights gives a myriad of training options. Just as with the bench become adept and expert in your use of barbells and dumbbells. Master the tools and the respective techniques.
Key Technical Points
Overhead Dumbbell Press
You can execute the overhead dumbbell press either standing or sitting. If standing lock out thighs and glutes, keep the torso tense and lean back slightly. If seated maintain leg and torso tension throughout to support the lift. Using diaphragmatic breathing keep pressure in the lower trunk for stabilization. Press the bells overhead - up and in, the bell path forms a reverse V. Inhale as you slowly lower the bells with tension during the entire descent. There can be no freefall. Lower the bells to the bottom of the ears. As the poundage approaches the turnaround, pause for a moment then exhale and push overhead explosively in the reverse V position.
Overhead Barbell Press
You can initiate the overhead barbell press by cleaning the barbell to the chest or by taking the barbell out from a squat rack. If standing lean back slightly ground the feet and tense the legs and glutes. This creates a push platform from which to launch the barbell overhead. If seated set the bench on notch below 90 degress while maintaining leg and torso tension before pushing the barbell overhead. When pressing the barbell goes up and back and needs to pass as close to the face as possible. The barbell ends up locked out directly over the skull. Hold the lockout for a moment and then lower with ever-increasing tension to below the chin. There can be no half or partial reps.
Press-Behind-the-Neck
The press-behind-the-neck can be done standing or seated with a grip width wider than the shoulders. See Bill Pearl photo to the left. Either standing or seated back into the squat rack to load the barbell on the shoulders. Standing lock out the legs and torso and unrack the bar. Seated keep the tension in the legs with the feet pushing into the floor to unrack the bar. Push the head slightly forward to press the barbell up. As the bar clears the back of the head, allow the bar path to move forward completing lockout over the top of the head. Inhale on the descent and lower the barbell with ever-increasing tension to the hairline. Exhale and hold for a beat before lowering after the lockout.
Steep Incline Dumbbell Press
To execute a steep incline dumbbell press you set the bench lower than 90 degrees and higher than 45 degrees. Use dumbbells for safety. Push straight up so that the bells touch at the completion of each rep. Lockout overhead and then lower with ever-increasing tension inhaling on the descent. The turnaround is just below the chin. Exhale while pushing to lockout. Throughout the set never lose torso or leg muscle tension.
45 Degree Incline Dumbbell Press
To execute the 45 degree incline dumbbell press you set the bench at 45 degrees. Stand in front of the incline bench with dumbbells on the floor. Clean the bells to the shoulders and sit down maintaining leg tension. Once in the start position, push the bells upward and back. Follow all technical points identified in the steep incline press. Never push the dumbbells up and out as they will get away from you.
Pat Casey to the left pushing a pair of 200 pound dumbbells, 400 pounds total, for five reps. This shot was taken in 1965 at Bill Pearl's old gym on Manchester Avenue in Los Angeles.
MARTY GALLAGHER // Purposeful Primitive Author
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