{"id":25685,"date":"2021-08-09T16:50:43","date_gmt":"2021-08-09T16:50:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25685"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"overhead-press-variations","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/overhead-press-variations\/","title":{"rendered":"Effective Overhead Press Variations To Try Today"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#What_Are_The_Best_Overhead_Press_Variations_With_Barbell_And_Dumbbells\" >What Are The Best Overhead Press Variations With Barbell And Dumbbells?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_Standing_Overhead_Dumbbell_Presses\" >The Standing Overhead Dumbbell Presses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_Seated_Overhead_Press\" >The Seated Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_Single-Arm_Push_Press\" >The Single-Arm Push Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_Kneeling_On_Bench_Overhead_Press\" >The Kneeling On Bench Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_Double_Kettlebell_Overhead_Press\" >The Double Kettlebell Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_See-Saw_Kettlebell_Overhead_Press\" >The See-Saw Kettlebell Overhead Press<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#Errors_To_Avoid\" >Errors To Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#Arching_Your_Back\" >Arching Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#Flaring_Your_Elbows\" >Flaring Your Elbows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#Pressing_Explosively_And_Quickly\" >Pressing Explosively And Quickly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>The overhead press exercise is a glorious upper body exercise, and most of us have already incorporated it into our <a href=\"https:\/\/betterme.world\/articles\/overhead-press-benefits\/\">workout plans<\/a>. It targets numerous upper body muscles, including our triceps, biceps, and shoulders. When starting out, you are always advised to perform the standard overhead press. However, as you progress in your level of fitness, you should intensify the workout by performing more intense variations. Below are some of the overhead press variations that you may choose to incorporate along the way.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Overhead_Press_Variations_With_Barbell_And_Dumbbells\"><\/span><b>What Are The Best Overhead Press Variations With Barbell And Dumbbells?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although most people are not aware of it, there are several overhead press grip variations. They are all challenging in their own way but still carry a significant element of the regular overhead <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">press<\/a>. They are also more rewarding than the typical overhead press. For example, the increased intensity helps increase your lean muscle mass, burn calories, and tone the upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These variations may either incorporate a barbell, kettlebell, or dumbbells. Do not add these exercises to your workout routine if you have never used weights before. Similarly, do not incorporate these workouts if you have not talked to your healthcare provider and fitness coach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Far too many people have done this and then reported numerous injuries and pains. With that in mind, as much as the effectiveness convinces you of any of these variations, remember to consult first. Now here are the overhead press variations you can consider to take your lifting game to the next level:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-overhead-press\/\">How To Overhead Press: Form, Procedure And Benefits<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Standing_Overhead_Dumbbell_Presses\"><\/span><b>The Standing Overhead Dumbbell Presses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name suggests, this <a href=\"https:\/\/betterme.world\/articles\/what-does-overhead-press-work\/\">exercise<\/a> is performed while standing and using a pair of dumbbells. It strengthens the shoulder muscles and ranks among effective workouts to tone and improve shoulder strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position and place your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand. Make sure that the loads are comfortable and that the inside of your wrists are facing forward. Remember also to keep your back straight and face forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms and start bringing the dumbbells to your shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and breathe out while stretching your arms straight to lift the dumbbells. Make sure that you are also raising the weights in a straight line and directly above your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and bend your elbows and slowly lower the weights back down to your shoulder height. Try doing the exercise slowly and in a controlled manner to help you concentrate on the correct form.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Seated_Overhead_Press\"><\/span><b>The Seated Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another common overhead dumbbell press best variation is the seated <a href=\"https:\/\/betterme.world\/articles\/military-press-vs-overhead-press\/\">overhead presses<\/a>. It is an easy variation because you perform it while seated. However, do not mistake its simplicity for weakness. The exercise works numerous upper body muscles and effectively tones your upper body, especially your shoulders (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6033506\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Below are the steps to guide you on how to perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a chair or stool and assume a sitting stance. You should lean your back against something sturdy like a wall. It will help you keep your back straight and neutral, reducing any back pain and injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a dumbbell in each hand, exhale, and start lifting the weights towards the ceiling and directly above your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you do this, remember to tighten your core to sneak in an extra core workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and lower your elbows to the starting stance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat at least ten times.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Single-Arm_Push_Press\"><\/span><b>The Single-Arm Push Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another incredible overhead press variation for increased fat burn and <a href=\"https:\/\/betterme.world\/articles\/compression-garments\/\">strength<\/a> is the push press. It is one of the power exercises that most athletes perform to help become more explosive. The exercise is very challenging but very effective in burning calories and building upper body strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6548056\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a neutral standing position with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in one hand and place it at shoulder height using an overhand grip. Your other arm should be straight and resting by your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in, tighten your core muscles, and lift the arm with the weight towards the ceiling. Most beginners undermine the effectiveness of this move because you are only using one dumbbell. Due to this, they believe they can compensate for this by picking a heavier load. Doing this is unacceptable because you will be straining your shoulder joints, leading to tears or worse problems.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the top movement for some seconds before lowering your arm to the starting position and repeating. You can choose to perform all the required reps on this arm before switching sides. Alternatively, you could alternate arms. Experts recommend performing this exercise in a unilateral move by pressing each arm individually. It is better because it gives more focus and stimulation to the rotary stability muscles of the core.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-30234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/9-5-1024x576.jpg\" alt=\"overhead press variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/9-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/9-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/9-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/9-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/9-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Kneeling_On_Bench_Overhead_Press\"><\/span><b>The Kneeling On Bench Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The other overhead press variation that may help make this <a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\">exercise<\/a> more challenging is the kneeling on the bench overhead press. As the name suggests, you will need to be kneeling on a sturdy bench while performing the overhead press.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise may seem simple, but it takes a toll on you and tests your stability and maintenance of a good posture. In addition, you are not relying on anchoring your feet on the ground for support, making this exercise ten times harder. So, make sure you first master the basic overhead press form and have good stability before giving this exercise a go.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling position on the bench. Keep your back straight and face forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a dumbbell in each hand and place it at your shoulder height. You might find yourself moving around and disrupting the stance, especially with the addition of weights. Remember that every movement increases your chances of error, which may lead to increased injury risk. So, try to maintain a steady and upward posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start lifting the weights up and above your head. Remember to engage your core and breathe in as you do this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring the weights down to your shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This marks one rep. Repeat to complete at least ten reps.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/assistance-exercises-for-overhead-press\/\">Assistance Exercises For Overhead Press: Working Up To The Overhead Press<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-30261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-1024x576.jpg\" alt=\"overhead press variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Double_Kettlebell_Overhead_Press\"><\/span><b>The Double Kettlebell Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this move, you are expected to use two kettlebells. This is because the incorporation of two kettlebells helps you build upper body <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">muscle strength<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6719359\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a standing posture with both feet firmly pressed on the ground and hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the one kettlebell in each hand, breathe in, tighten your core, and lift your hands above your head. Remember that when dealing with weights, everything that could go wrong might go wrong. It means that the risk of injury is pretty high compared to exercises that do not involve any weights. To reduce injury risk, experts advise you to select comfortable weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a slow and controlled movement because moving both bells at the same time can take a toll on your arms and shoulder joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your arms down slowly to the starting stance. This marks one repetition. Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-30791 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1024x576.png\" alt=\"overhead press variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_See-Saw_Kettlebell_Overhead_Press\"><\/span><b>The See-Saw Kettlebell Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This movement requires significant coordination, which is why you need to perform this exercise under the supervision of an instructor. In addition, as the name implies, you will need two bells to complete this <a href=\"https:\/\/betterme.world\/articles\/how-much-weight-can-i-lose-in-8-weeks\/\">exercise<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will start in a standing position, with feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a kettlebell in each hand. Remember to pick a comfortable weight because using heavy weights can be strenuous and may result in tendinitis, tears, and other rotator cuff problems (<\/span><a href=\"https:\/\/medlineplus.gov\/rotatorcuffinjuries.html#:~:text=Problems%20with%20the%20rotator%20cuff,fall%20on%20an%20outstretched%20hand.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one hand towards the ceiling while keeping your neck and spine in a neutral position. Remember to breathe in and tighten your core during the lift. As you bring this hand down to the starting position, lift the other arm above your head. The alternation of your hands explains why this move is referred to as the see-saw overhead press variation. Maintain a steady pace because rushing through this move can lead to shoulder problems, as mentioned earlier.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-31248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1024x576.jpg\" alt=\"overhead press variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Errors_To_Avoid\"><\/span><strong>Errors To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All these are overhead press variations you can incorporate into your exercise program for a more intense workout. However, you can only get the most out of these exercises if you master the correct form. Here are some of the errors that you need to avoid in all these movements:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Arching_Your_Back\"><\/span><b>Arching Your Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">None of these variations has asked you to bend or arch your back. Instead, they all ask you to maintain a straight back for safety purposes. If you notice that you are arching your back, you need to stop the movement and seek advice. Similarly, it would help if you used lighter weights as this happens because of using heavy weights.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-31916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1024x576.png\" alt=\"overhead press variations with barbell\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Flaring_Your_Elbows\"><\/span><b>Flaring Your Elbows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not point your elbows straight out from your sides. Doing this only stresses your rotator cuff muscles leading to rotator cuff problems and injuries.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pressing_Explosively_And_Quickly\"><\/span><b>Pressing Explosively And Quickly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not lift quickly or explosively. You need to control your movements as they will help reduce injury risk and also allow you to maintain the correct form.\u2019<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several overhead press variations that you may try if you want to intensify this exercise. These include the see-saw kettlebells overhead press, seated dumbbell press, single-arm kettlebell press, standing dumbbell press, double kettlebell, and the kneeling on the bench overhead press. Talk to your trainer before incorporating any of these moves into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Effective_Overhead_Press_Variations\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6719359\/\"><span style=\"font-weight: 400;\">Kettlebell training in clinical practice: a scoping review<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/rotatorcuffinjuries.html#:~:text=Problems%20with%20the%20rotator%20cuff,fall%20on%20an%20outstretched%20hand.\"><span style=\"font-weight: 400;\">Rotator Cuff Injuries<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6033506\/\"><span style=\"font-weight: 400;\">Stability of Resistance Training Implement alters EMG Activity during the Overhead Press<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6548056\/\"><span style=\"font-weight: 400;\">Weightlifting Overhead Pressing Derivatives: A Review of the Literature<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\">What are the best exercises for overall health and fitness?<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The overhead press exercise is a glorious upper body exercise, and most of us have already incorporated it into our workout plans. It targets numerous upper body muscles, including our triceps, biceps, and shoulders. When starting out, you are always advised to perform the standard overhead press. However, as you progress in your level of [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":25689,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[114],"class_list":["post-25685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Effective Overhead Press Variations To Try Today - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for effective overhead press variations to exercise your upper body? Then, check out some of the best movements you can add to your routine in this read!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Effective Overhead Press Variations To Try Today\" \/>\n<meta property=\"og:description\" content=\"Are you looking for effective overhead press variations to exercise your upper body? Then, check out some of the best movements you can add to your routine in this read!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1900513198.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7285c42d3689269edf755dc8d9a7df00\"},\"headline\":\"Effective Overhead Press Variations To Try Today\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\"},\"wordCount\":1816,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1900513198.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"The overhead press exercise is a glorious upper body exercise, and most of us have already incorporated it into our <a href=\\\"https:\/\/betterme.world\/articles\/overhead-press-benefits\/\\\">workout plans<\/a>. It targets numerous upper body muscles, including our triceps, biceps, and shoulders. When starting out, you are always advised to perform the standard overhead press. However, as you progress in your level of fitness, you should intensify the workout by performing more intense variations. Below are some of the overhead press variations that you may choose to incorporate along the way.\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Best Overhead Press Variations With Barbell And Dumbbells?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Although most people are not aware of it, there are several overhead press grip variations. They are all challenging in their own way but still carry a significant element of the regular overhead <a href=\\\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\\\">press<\/a>. They are also more rewarding than the typical overhead press. For example, the increased intensity helps increase your lean muscle mass, burn calories, and tone the upper body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These variations may either incorporate a barbell, kettlebell, or dumbbells. Do not add these exercises to your workout routine if you have never used weights before. Similarly, do not incorporate these workouts if you have not talked to your healthcare provider and fitness coach.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Far too many people have done this and then reported numerous injuries and pains. With that in mind, as much as the effectiveness convinces you of any of these variations, remember to consult first. Now here are the overhead press variations you can consider to take your lifting game to the next level:<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/how-to-overhead-pr ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\",\"url\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\",\"name\":\"Effective Overhead Press Variations To Try Today - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/overhead-press-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1900513198.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for effective overhead press variations to exercise your upper body? 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Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7285c42d3689269edf755dc8d9a7df00"},"headline":"Effective Overhead Press Variations To Try Today","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/overhead-press-variations\/"},"wordCount":1816,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/overhead-press-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1900513198.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"The overhead press exercise is a glorious upper body exercise, and most of us have already incorporated it into our <a href=\"https:\/\/betterme.world\/articles\/overhead-press-benefits\/\">workout plans<\/a>. It targets numerous upper body muscles, including our triceps, biceps, and shoulders. When starting out, you are always advised to perform the standard overhead press. However, as you progress in your level of fitness, you should intensify the workout by performing more intense variations. Below are some of the overhead press variations that you may choose to incorporate along the way.\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are The Best Overhead Press Variations With Barbell And Dumbbells?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Although most people are not aware of it, there are several overhead press grip variations. They are all challenging in their own way but still carry a significant element of the regular overhead <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">press<\/a>. They are also more rewarding than the typical overhead press. For example, the increased intensity helps increase your lean muscle mass, burn calories, and tone the upper body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These variations may either incorporate a barbell, kettlebell, or dumbbells. Do not add these exercises to your workout routine if you have never used weights before. Similarly, do not incorporate these workouts if you have not talked to your healthcare provider and fitness coach.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Far too many people have done this and then reported numerous injuries and pains. With that in mind, as much as the effectiveness convinces you of any of these variations, remember to consult first. Now here are the overhead press variations you can consider to take your lifting game to the next level:<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-overhead-pr ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/overhead-press-variations\/","url":"https:\/\/betterme.world\/articles\/overhead-press-variations\/","name":"Effective Overhead Press Variations To Try Today - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/overhead-press-variations\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/overhead-press-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1900513198.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for effective overhead press variations to exercise your upper body? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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