Three Highly Effective Variations of An Overhead Press

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Articles, Fitness

Whether your goals are to build bone density, brute strength, or just nice shoulders, your workout plan needs to include some component of pressing a weight overhead. This places what is called an axial load down the long bones of your arms and also on your spine and legs, and gives the benefit of an overhead pressing activity plenty of bang for the buck.

But let's face it: simply pressing a weight overhead can get boring. So here are three highly effective variations on an overhead press that will throw a few curveballs at your body and mind, and inject new intensity into your workout. Simply substitute these for a regular seated overhead press or standing overhead press.

Single Leg Overhead Press With Knee Drive:

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Overhead Push Press (Looks similar to an overhead press, but there is more a “power” type of jump involved):

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Swing Squats:

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8 thoughts on “Three Highly Effective Variations of An Overhead Press

  1. Nobody, who are you? says:

    Beautiful man who seems like a decent chap.

  2. Rooney says:

    When you wear a baggy shirt/shorts its hard to see body alignment for correct form. This allows the viewer to know exactly how the exercise should be performed.

  3. B_J_E says:

    Shirtless is fine. I work out shirtless at home, and would at the gym if it was allowed. I can't imagine why anyone would complain.

    1. spoonsister says:

      Agreed. Most people I know do workout shirtless at my gym if they have a towel. Maybe complainers aren't from a place with athletes in a warm climate or a warm gym, dunno. in Chi-town it's a-ok :)

  4. Sergey says:

    Great, but these exercises are better done with kettlebells. In the last exercise you seem to use back, shoulder and arm muscles more then you should. Look for kettlebell snatch exercise on youbute.

  5. Mark says:

    Ben, I don't mind the shirtless, lycra-wearing videos. They help show the joints, muscles involved. Shows body mechanisms better

  6. Lynette says:

    I would definately say that these variations are great for those with some experience in lifting; probably not for the novice as their risk of injury is a bit higher.

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