Improving your overhead press: technique and program

The overhead press: king of shoulder exercises

The overhead press, or military press, is one of the most complete exercises in strength training. It works the anterior and lateral deltoids, triceps, upper chest, and the entire core as a stabilizer. It is also one of the most technically demanding movements, which explains why so many trainees plateau on this exercise.

In a private gym like Ma Salle in Paris, you have the rack and the space needed to practice this movement safely, without waiting for a rack to become available. This availability is a considerable advantage for working on your technique without pressure.

Before trying to increase your loads, make sure you have mastered the fundamentals. A technically perfect overhead press at 40 kg will deliver more results than a sloppy movement at 60 kg.

Strict technique: the key points

The starting position is crucial. Feet shoulder-width apart, bar resting on the upper deltoids and collarbones, elbows slightly in front of the bar (not directly underneath). Squeeze your glutes and brace your abs to lock your trunk.

During the push, the bar must travel in a straight vertical line. To achieve this, pull your head back slightly (as if making a "double chin") to let the bar pass, then push your head forward once the bar clears the top of your skull. This chin movement is the key to an efficient vertical bar path.

At the top of the movement, the bar should be directly above your feet, arms fully extended, shoulders pushed toward the ceiling (scapular elevation). Lock this position for one second before lowering the bar in a controlled manner.

The most common errors are: excessive arching of the back (which turns the movement into a standing incline press), not bracing the glutes (loss of stability), and using leg drive (push press instead of strict press).

8-week progression program

Here is a proven program to add weight to your overhead press. It relies on progressive overload and volume variation:

• Weeks 1-2: 4 sets of 8 reps at 70% of your max. Focus exclusively on technique. Every rep should look identical.
• Weeks 3-4: 5 sets of 5 reps at 77%. Add one pause set (2 seconds at the bottom) to strengthen the start.
• Weeks 5-6: 5 sets of 3 reps at 85%. Supplement with 3 sets of 10 heavier push presses to overload the top of the movement.
• Weeks 7-8: 3 sets of 2 reps at 90%, then attempt a new max in week 8.

Train this movement twice per week in your private gym in Paris: one heavy session and one lighter technique session.

Accessory exercises to unlock your press

The overhead press is often limited by weak links that accessory exercises can strengthen:

• Z-press (seated on the floor press): eliminates all leg cheating and strengthens trunk stability. Use dumbbells or a barbell.
• Pin press: set the rack safety pins at forehead height and press from this position. Strengthens the mid-range sticking point.
• Face pulls: strengthen the rotator cuff and rear deltoids, preventing imbalances that limit progression.
• Weighted dips: develop triceps strength, often the limiting factor in the last portion of the movement.

At Ma Salle, you can chain these accessory exercises immediately after your main sets without waiting for another trainee to free up equipment. This efficiency allows you to complete a full shoulder program in 45 minutes.