🚨 STRICT BARBELL OVERHEAD PRESS: GRIP WIDTH
✅ When it comes to proper OHP grip width, it’s very important to make sure your grip isn’t too wide (or even too narrow).
- ✅ Target muscle: Anterior Deltoid
- ✅ Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Clavicular (Upper) Pectoralis Major, Obliques, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis
- ✅ Mechanics: Compound
- ✅ Force: Push
✅ The typical recommendation is to hold the barbell at shoulder width, creating a 45 degree angle with the arms at the bottom, when seen from the front.
Your forearms should be vertical & perpendicular to the ground.
✅ This set up integrates the triceps & shoulder girdle more at the bottom and will allow you to exert more power when performing the exercise, as opposed to having a much wider grip.
🚨 TIPS DUMBBELL SHOULDER PRESS
- As you press the dumbbell upward, you can either lean a little to the opposite side to maintain balance or try to keep your torso straight.
- Do not lock your elbow out at the top of the press.
- Keep the movement under full controlled. Do not use momentum.
- Performing the dumbbell one-arm overhead press gets many more core stabilizer muscles involved than the standard dumbbell overhead press. You can also use the dumbbell one-arm overhead press to fix strength differences between your shoulders. In this case, make sure to start with your weaker shoulder, and do not do more reps with your stronger shoulder.
- Also known as the dumbbell one-arm shoulder press.