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Skill progressions

Overhead press technique workout

A practice session for the overhead press: check your overhead reach, groove the press with a band and seated dumbbells, then press the empty bar from the rack with the safety arms set. Light on purpose. Do it once or twice a week until the bar moves the same way every rep, then use barbell strength workout B. With a sore shoulder, stay with the band press and follow our shoulder impingement guide.

30 minBeginner9 movesA band · A wall · A dumbbell · A bench or box · A barbellShoulders · Back · Triceps · Abs · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · 3D demoWork around any pinchEasier: Arm circles
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  3. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoYour reach check: arms towards the wall overhead without your lower back lifting off itHarder: Prone Y-T-W raises

Groove it

  1. Shoulder press with a band2 sets of 10
    Beginner · Shoulders, Triceps · 3D demoPress up beside your ears with your ribs downHarder: Push press

Load it

Rest 90 s

  1. Seated dumbbell shoulder press3 sets of 8
    Intermediate · Shoulders, Triceps · 3D demoStop 2 or 3 reps short of failure, back against the support, wrists stacked over your elbowsEasier: Machine shoulder pressHarder: Push press

The bar (when ready)

Rest 2 min

  1. Standing overhead press4 sets of 5
    Intermediate · Shoulders, Triceps, Back · 3D demoThe empty bar from a rack at shoulder height, with the safety arms just below shoulder height. Tip your head back as the bar passes your face and bring it through at the top. No barbell? 3 sets of 8 standing dumbbell pressesEasier: Anti-gravity pressHarder: Push press

Brace practice

  1. Dead bug2 sets of 5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoBreathe out as your arm and leg reachHarder: Forearm plank

Balance

  1. Face pull2 sets of 15
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Cool-down (optional)

  1. Doorway chest opener30 s each side
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish Pose (Matsyasana)

Tips

  • Grip so your forearms are vertical with the bar on your shoulders: about shoulder-width or just outside.
  • If you can't reach overhead without your lower back arching off the wall, press one arm at a time or stay with the seated press for now.
  • A stalled rep: lower the bar to your shoulders or onto the safety arms rather than leaning back to grind it out.
  • Breathe out as the bar passes your forehead. With high blood pressure, heart disease or glaucoma, breathe out through the whole press rather than holding your breath.
  • Sore shoulder? Stay with the band press, follow our shoulder impingement guide, and leave behind-the-neck presses out.
  • Ready to add weight when every rep looks the same: then use barbell strength workout B, adding 1 to 1.25 kg a session.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the overhead press technique workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A wall, A dumbbell, A bench or box, A barbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.