Starting Strength Coach Grant Broggi explains the top 5 mistakes people make when doing the barbell overhead press.
Introduction to the Strict Press: Common Mistakes and Corrections
The strict press, also known as the standing press or shoulder press, is a fundamental strength exercise that targets the upper body, particularly the shoulders. However, many lifters, from beginners to more experienced ones, often make mistakes that can hinder their progress and increase the risk of injury. Here, we outline five common mistakes and provide guidance on how to correct them for a more effective press.
Mistake 1: Incorrect Grip
One of the most common errors in the press is an incorrect grip. Many lifters, especially those with a background in bench pressing, tend to grip the bar too wide. This positioning can create inefficient force transfer and increase stress on the shoulders. To correct this, ensure the grip is narrow enough that your forearms are vertical when the bar is at your chest. Ideally, your hands should be just outside your shoulders, with the bar resting in the base of your palm, not high up near your fingers.
Mistake 2: Improper Unracking Of The Barbell
The initial lift, or unracking, of the bar is crucial. Improper unracking can set you up for a failed lift. To unrack properly, position yourself so that the bar is in the heel of your palm with your elbows slightly in front of the bar. Bend your knees slightly and use your legs to help lift the bar out of the rack, keeping your wrists straight and your core tight. This will help maintain proper bar path and reduce strain on your wrists.
Mistake 3: Incorrect Elbow and Knee Position
During the press, it's important to keep your elbows slightly in front of the bar and your knees locked. This stance helps maintain tension throughout the body and supports a more powerful and stable press. Bending the knees or positioning the elbows incorrectly can lead to a reliance on momentum rather than muscular strength, reducing the effectiveness of the exercise and potentially leading to injury.
Mistake 4: Soft Lockout
A common issue at the top of the press is failing to achieve a full lockout. A proper lockout involves fully extending the elbows and actively shrugging the shoulders upwards. This not only helps to fully activate the shoulder muscles but also ensures stability and safety at the peak of the lift. Make sure to hold the lockout briefly to confirm the position before lowering the bar back down.
Mistake 5: Breathing Technique
Proper breathing technique is essential for maximizing performance and maintaining safety during the press. The correct method involves taking a deep breath at the bottom of the lift and holding it throughout the ascent. Exhale only after you've fully locked out the bar at the top. This technique, known as the Valsalva maneuver, helps maintain intra-abdominal pressure, which supports the spine and core throughout the lift.
Conclusion
Correcting these common mistakes in the strict press can dramatically improve both the effectiveness and safety of your workouts. By focusing on proper grip, bar path, body positioning, lockout, and breathing, you can ensure that you are getting the most out of your efforts while minimizing the risk of injury. Remember, consistency and attention to form are key in strength training.