5 Overhead Press Variations to Build Stronger Shoulders

A well-developed set of shoulders not only enhances your physique but also improves overall upper body strength and stability. The overhead press is one of the best exercises to achieve this, targeting the deltoids, triceps, and upper chest.

However, incorporating variations can help break plateaus, reduce strain on joints, and target different muscle fibers for better overall growth. Below are five effective overhead press variations to build stronger shoulders.

1. Barbell Overhead Press (Strict Press)

Why It Works:

The barbell overhead press, or strict press, is one of the strength-building exercises. This primarily involves anterior and medial deltoids and triceps plus upper chest.

How to Do:

• Stand with your feet spread shoulder-width apart, and grip the barbell wider than shoulder-width apart.
• Keep the barbell at shoulder height with your elbows slightly in front.
• Stand up and lift the bar straight with your core bracing and limiting the backward lean.
• Allow the bar to lower to the start very slowly.

Example:

If you can strictly press 100 lbs for 5 reps, I want you to get a little incremental overload increase, like 2.5-5 lbs per week.

2. Dumbbell Shoulder Press

Why It Works:

Dumbbells provide a further range of motion and recruit your stabilizer muscles a lot better than a barbell press. They also tend to sort out muscle imbalances.

How to Do It:

• Sit or stand holding a dumbbell in each hand at shoulder height.
• Press both dumbbells straight up so that your arms are straight and fully extended.
• Slowly return the weights to the starting position.
• Keep your spine neutral and avoid arching your back too far.

Example

Using dumbbells allows you to balance your strength, even if one shoulder is weaker since you’re working each side separately.

3. Arnold Press

Why It Works:

This is the variation named after Arnold Schwarzenegger; it activates all the heads of the deltoids better with the help of rotation incorporated in the action.

How to Do it:

• The dumbbell is held up at shoulder level with the palms down towards your torso.
• At the upward phase, rotation of the palm is done laterally until it faces forward at maximum extension.
• On the downward phase, the same motion is applied but in reverse direction
• Controlled Reps will yield more muscle work.

Example

Great for variety and shoulder mobility. Do 3 sets of 10-12 reps for hypertrophy training.

4. Push Press

Why It Works:

The push press uses leg drive to help lift heavier weights, making it a great exercise for overall pressing strength and explosiveness.

How to Do It:

• Start in the same position as a barbell overhead press.
• Bend your knees slightly and use leg drive to propel the bar overhead.
• Lock out your arms at the top of the movement and lower the bar in a controlled fashion.
• Keep the core engaged for stability.

Example:

If you need a little kick in the butt to get your strict press numbers going, toss in some push presses to break through a few strength plateaus.

5. Landmine Press

Why It’s Effective:

The landmine press is a joint-friendly variation of lift that diminishes the stress on shoulders while still delivering an excellent strength-building stimulus.

How to Do It:

• Attach the barbell in a landmine attachment, or stick it into a corner of a room.
• Hold one end of the bar with your hand held up at shoulder height.
• Lift it straight out so your arm extends at that time.
• Return to its former position, at your shoulder level.  

Example:

Good exercise for poor mobility at the shoulders or anyone with past injuries of that region.

Conclusion

Doing these variations of the overhead press would keep you oriented to stronger shoulders, better mobility, and more minimal risk. The point is, no matter which kind is that barbell, dumbbell, push press, or landmine press, in one way it’s beneficially contributing to working out each time. Try having 2 or 3 so that you gain the most of the strength developed in your muscle.