2. Standing Overhead Press
The key word here is “standing.” When seated, you can press into the bench for leverage and use it to help stabilize your body and push the weight up. When you’re standing with nothing to lean against and drawing energy from nothing but the floor, however, you have to fire every muscle in your body.
If you want to train your core, try holding a heavy weight over your head. Understanding the biomechanics of this exercise will directly translate to better benching, pullups and pushups.
The overhead press is especially important because shoulders, anatomically speaking, are highly mobile but not especially stabile. That’s why pressing overhead is vital. Lots of guys sustain shoulder injuries, suffer from chronic shoulder pain, or have a horrible range of motion in their shoulders. You can avoid those problems, or maybe even eliminate them altogether, by adding overhead pressing with excellent technique to your program.
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