How To Overhead Press For Bigger Shoulders (5 Mistakes You're Probably Making)

Well-developed, rounded shoulders are one of many key features that dramatically improves and completes a powerful looking upper body. And in order to best grow this muscle and to answer the often asked question of “how to get bigger shoulders”, there’s no doubt that the standing overhead press should be a staple in your routine. However, despite the seemingly straightforward movement pattern of the barbell overhead press (also known as the “shoulder press” or “military press”), there’s a lot more that goes into it than simply lifting a bar overhead. In fact, proper overhead press form and shoulder press form in general is what’s going to enable you to get big shoulders most efficiently while minimizing your risk of injury as you do so. Therefore, in this video I’ll go through how to shoulder press properly by discussing the 5 most common overhead pressing technique mistakes people make.

TIME STAMPS:
Mistake 1 (Flaring Elbows): 0:51
Mistake 2 (Curved Bar Path): 2:06
Mistake 3 (Arched Back): 3:18
Mistake 4 (Bent Wrists): 5:49
Mistake 5 (Using Momentum): 6:32

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STUDIES:
Scapular plane:
Kyphosis & lordosis makes press less effective:
Thoracic mobility:

MUSIC:

(Images of exercise illustrations property of and copyright WorkoutLabs LLC)

[TomiAdewoleAdetom]

I found that I got the best results when I removed my head and could perform the lift straight up without worrying about hitting my chin.

[cindysmallwood]

As a 52 year old woman, I know I am not your target market but I just wanted to tell you how much I appreciate your videos and the superb job you do in demonstrating proper form. I have learned so much about form and technique my personal training certification course work did not cover. Thank you!

[KiranKumar-rtyt]

This is gold standard for Overhead press. Pls do this kind of video for Bench press and barbell rows. Thanq Jeremy

[musclegaining]

1)Dont grip too wide. Make your thumbs slightly outisde your shoulders. This lets ur forearms to be positioned under your hands. But when you go up then its cool for your forearm position to move
2)Make path to be straight. Before u start the lift, stick your chest out, as u lift you pull chin back and then pull chin forward after it is over your head. Dont stick head to forward and move bar too far back.
3) 3:22 Dont arch lower back too much. Before you and while you lift squeeze glutes, contract quads and abs. Arching back could be due to tight lats. This restricts overhead movement and then lower back arches to compensate. Do it for few min. After that then do 5:30 to counter thoracic mobility.
4) 5:50 Dont bend wrist too much. Counter this by doing Bulldog grip at 6:16.
5) Dont use momentum and legs when getting tired cuz that is cheating. This will involve more lower body and less shoulders and upper body.

[beastboy]

As a beginner, this video is a big big help! Thank you Jeremy!

[climbsta]

Shoulders have been slammed with problems from bad form on press exercises over the last couple years. Videos like this are proving to be absolute life savers

[nomz]

i just want to say as a young 16 y/o looking into workouts to get me fit. You are of huge help. My friend can lift way more than me and calls me weak(though he's been working out way longer) but i always ensure that i have proper form as u taught me the importanc of it(even if it means being able to lift less haha)

[satsunoryu]

Just wanted to let you know the tip about hand positioning and where my elbows are at the beginning of the lift really changed how much I can push comfortably. Thank you so much for that.

[b.p.]

This is your best video yet, Jeremy: the information is excellent (as always), and the graphics are very professionally done. 👍

[quickstep]

wow. took me SEVERAL years of watching video after video of overhead/military press tutorials on youtube until i finally found yours. you actually explain it properly as well as including the proper biomechanics. it's important to understand how many factors there are to lifting, especially to beginners. cheers man

[twowheelseatingmeals-motoj]

This is a staple exercise that my strength and conditioning coach gets all his athletes to do.
It was to my surprise when we were just chilling after a workout, he showed me your video! Thanks a lot Jeremy!

[Derflingerblade]

Dude I love you, not only do you point out the mistakes, but adress the bad posture that prevents the good technique, and show how to fix bad posture. Thats gold. Thanks mate.

[nik]

This is what I call an ultra-researched, absolutely educational and fully informative video. You literally covered everything that could be covered about OHP. Good job.

[planeshaperman]

Wow, you're the first lifting youtuber I've seen cite research directly in the video. That's appreciated

[roshanrao]

Another amazing and comprehensive video. A bent-over barbell row vid would be nice. Just one question: Is there any difference between doing a seated vs standing overhead press?

[frantic]

(sorry for my english) I'm italian, i discovered your videos a few days ago, and I think your videos are the best video that i ever seen on youtube about fitness, training, etc. Congratulations! you're the best!

[neroify]

3:39 Hey Dont show us the false one with heavy load man, take care of you

[Asif-kh-nr]

This guy is quickly becoming my favourite fitness YouTuber. Straight to the point with thoughts and opinions backed by science.

[abhijeetgupta]

I was doing 4 out of these 5 mistakes. Very informative and helpful video, keep up the good work.

[rudylabsilica]

I JUST Finished my shoulder workout, right before I see this video. Great, I did everything wrong, gaaddammit!
Thanks Jeremy!!! 💪🤪