Overhead pressing is one of the most fundamental movements performed in resistance training. While there are many different pressing variations one can perform, performing and mastering overhead press variations can allow one to achieve ranges of motion with their shoulders that other presses perhaps can’t. Here are four different movements you can perform, in order, to improve your shoulder strength and range of motion.

Equipment Needs

  • Stick

Muscle Groups Targeted (Stretched)

  • Pectoralis Major/Minor, Latissimus Dorsi, Biceps Brachi (long-head)

How to

  1. Stand upright with straight arms
  2. While holding the dowel with straight arms, brings your hands in or out on the stick until the bar is aligned with the crease of your hip
  3. While Maintaining grip and straight elbows, upright torso, reach bar as high as possible directly over or slightly behind the start position
  4. Rotate the stick back until it makes it to a position where the hands are below the shoulders.
    1. If straight elbows cannot be maintained, widen your grip
  5. Reverse the motion to return the stick to the start position

Recommended Sets and Repetitions

  • 8-12 repetitions

Check out a previous tip – Ankle Warm-up for Squatting- Plate Squats

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by Devin Clayton

Devin is a Bachelor of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is an NCCP certified Weightlifting coach.