7 Variations of the Overhead Press to Build Thick Shoulders

How do you make boulders out of your shoulders? 

The overhead press!

The overhead press is a compound exercise that targets the deltoid muscles of the shoulders, promoting strength, stability, and size. By incorporating different variations of the overhead press into your workout routine, you can target specific areas of the shoulder muscles, including the anterior deltoids, lateral deltoids, and posterior deltoids. 

We will explore seven variations of the overhead press and discuss their unique benefits in building strong and impressive shoulders, reminiscent of the Greek god Atlas.

Incorporating these variations into your training routine can help you develop well-rounded shoulder muscles and enhance your overall upper body strength and aesthetics.

Barbell Overhead Press:

The barbell overhead press is the classic and foundational variation that targets all three heads of the deltoids, providing overall shoulder development. It also engages the triceps and core muscles for stability.

• Stand with your feet shoulder-width apart, holding a barbell in front of your shoulders, palms facing forward.
• Press the barbell overhead, fully extending your arms.
• Lower the barbell back to the starting position, maintaining control throughout the movement.
• Engage your core and avoid excessive arching of the lower back.

Dumbbell Overhead Press:

The dumbbell overhead press variation allows for greater freedom of movement and works each arm independently, promoting balanced shoulder development and increased stabilization.

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level, palms facing forward.
• Press the dumbbells overhead, extending your arms fully.
• Lower the dumbbells back down to shoulder level with control.
• Engage your core and maintain proper form throughout the exercise.

Push Press:

The push press variation incorporates leg drive to generate momentum, allowing for heavier weights to be lifted and targeting the upper body muscles, including the shoulders and triceps.

• Stand with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder level.
• Slightly bend your knees and perform a small dip.
• Drive through your legs, using the momentum to assist in pressing the weight overhead.
• Fully extend your arms at the top of the movement.
• Lower the weight back to shoulder level with control.

Arnold Press:

The Arnold press variation, popularized by bodybuilding legend Arnold Schwarzenegger, engages multiple shoulder muscles and provides a unique rotational movement pattern.

• Start with a dumbbell in each hand at shoulder level, palms facing your body.
• Rotate the dumbbells outward as you press them overhead, finishing with your palms facing forward.
• Lower the dumbbells back down to shoulder level, reversing the movement.
• Engage your core and maintain control throughout the exercise.

Seated Overhead Press:

The seated overhead press variation allows for greater stability and isolates the shoulder muscles, minimizing involvement from other muscle groups.

• Sit on a bench or chair with back support, holding a barbell or dumbbell at shoulder level.
• Press the weight overhead, extending your arms fully.
• Lower the weight back down to shoulder level with control.
• Maintain proper posture and engage your core throughout the exercise.

Landmine Press:

The landmine press variation adds an element of rotation, challenging the shoulder muscles and promoting stability throughout the body.

• Set up a landmine attachment or secure one end of a barbell in a corner.
• Stand beside the landmine with the barbell positioned in front of your shoulder on the opposite side.
• Press the barbell diagonally upward, rotating your body slightly.
• Fully extend your arm at the top of the movement.
• Lower the weight back down to shoulder level with control, maintaining stability.

Z Press:

The Z press variation requires a seated position and engages the core muscles, promoting 

greater stability and challenging the shoulders and upper body.

• Sit on the ground with your legs extended in front of you and a barbell or dumbbell at shoulder level.
• Press the weight overhead, extending your arms fully.
• Maintain an upright posture and avoid using your legs for assistance.
• Lower the weight back down to shoulder level with control.

Conclusion:

Incorporating variations of the overhead press into your training routine can significantly contribute to building strong and impressive shoulders. The barbell overhead press, dumbbell overhead press, push press, Arnold press, seated overhead press, landmine press, and Z press target different areas of the shoulder muscles while engaging additional muscle groups for stability and balance. 

Remember to start with appropriate weights, maintain proper form, and gradually increase the load as you progress. By embracing these overhead press variations and channeling the power of Atlas’s shoulders, you can achieve a well-rounded upper body, develop impressive shoulder muscles, and enhance your overall strength and aesthetics.