Improving Your Overhead Press

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 39 minutes/day | 4 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

 The Overhead Press is a superb full body strength exercise. Although the shoulders are the primary movers in this exercise, it requires a huge degree of effort from the musculature of the core and legs in order to stabilise the movement. Therefore the benefits of regular performing this exercise and becoming competant with this exercise are massive. This 6 week program is guaranteed to improve your overhead pressing technique and performance. The program can be split into two sections - section 1 runs from week 1 to week 3 and there are 4 workouts per week to complete. Each workout foolows the same structure - an overhead exercise to begin, followed by an accessory shoulder exercise and then 2 upper body accessories. Section 2 follows exactly the same principle with the only alteration being the change in number of sets and reps which you are required to complete and also a change in the final workout of the week. Day 4 will focus solely on the Overhead Press and Push Press to allow you to increase the pure volume of work for these specific exercises which will in turn, cause your Overhead Pressing ability to improve - both in terms of technique and pure strength levels. 

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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
4 sets12 reps120s
2.Dumbbell Lateral Raise
3 sets12 reps120s
3.Lat Pulldown
3 sets12 reps120s
4.Chest Dips
3 setsAMAP reps60s

ExerciseSetsRepsRest
1.Standing Dumbbell Press
3 sets12 reps120s
2.Barbell Front Raise
3 sets12 reps120s
3.Barbell Incline Bench Press
3 sets12 reps120s
4.Chin-up
3 setsAMAP reps60s

ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press
3 sets12 reps120s
2.Barbell Upright Row
3 sets12 reps120s
3.Seated Cable Row
3 sets12 reps120s
4.Push-up
3 setsAMAP reps60s

ExerciseSetsRepsRest
1.Barbell Push Press
4 sets12 reps120s
2.Face Pull
3 sets12 reps120s
3.Hyperextension
3 sets12 reps120s
4.Weighted Plank
3 setsAMAP reps60s

Date Created: 5/27/2019, UTC


Last Updated: 11/3/2021, UTC





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