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Improving Your Overhead Press

By Chris Stone

Experience
Intermediate (2-3 years)
Time
54 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

 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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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 6, 8, 10, 12 reps, (rest 120s)
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Dumbbell Lateral Raise
3 sets, 12 reps, (rest 120s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 12 reps, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 60s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 12 reps, (rest 120s)
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Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
3 sets, 12 reps, (rest 120s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 12 reps, (rest 120s)
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Chin-up demonstrationPlay Chin-up demonstration
3 sets, AMAP reps, (rest 60s)
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Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 120s)
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Upright Barbell Row
3 sets, 12 reps, (rest 120s)
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Seated Cable Row
3 sets, 12 reps, (rest 120s)
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Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
4 sets, 6, 8, 10, 12 reps, (rest 120s)
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Face Pull demonstrationPlay Face Pull demonstration
3 sets, 12 reps, (rest 120s)
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 12 reps, (rest 120s)
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Weighted Plank demonstrationPlay Weighted Plank demonstration
3 sets, AMAP reps, (rest 60s)
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Date Created: 5/27/2019, UTC


Last Updated: 9/12/2020, UTC

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