Lower back down slowly to starting position. 4. The landmine press is also a great shoulder press alternative for those who struggle with overhead mobility. But therein lies the problem. As it’s a seated exercise, you can focus the load onto your upper body as there is minimal output required from your core and legs. Don’t be fooled, though – it’s not. However, if, like me, you define strength as the ability to navigate your own physical body through this world with power and poise, go with the handstand push-up. While this may not seem plausible, just ask a dozen Olympic lifters if they’re strong… The half-kneeling landmine press is a prime example of one. Use the dumbbell press if you want to change your grip or train each arm independently. The overhead press is one of the 7 core weight lifting exercises meaning you must include this movement in your weight lifting program if you're going to use the WLC System.. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy. The dumbbell raise combo is an alternative to the overhead press that doesn’t require you to lift your arms above your shoulders. Press the weights up and, in a controlled manner, rotate the dumbbells until the arms are straight and your palms are facing away from you. The pike push up is a variation of shoulder press that requires no equipment. But your shoulders don’t work alone. Hold the other end in one hand, bring it to your shoulder to do a bicep curl, or press it upward for an overhead press shoulder exercise. No bar? The push press is an explosive movement which, consequently, allows you to lift 10-20% more than in your standard overhead press. Practice the movement pattern without dumbbells first (just your arms). Each of these movements will target the shoulder muscles similar to the overhead press. The press, overhead press (abbreviated OHP) or shoulder press is a weight training exercise with many variations, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. Keep your core engaged throughout this movement to avoid leaning back and shifting the load onto your upper chest too much for the press. The overhead press is also called the ‘shoulder press’ or ‘military press’. The overhead press is an exercise that really delivers. Leaning back should only be done slightly, as an excessive lean can cause injury. The changes to the grip can put lifters in a more natural position. The top-end range of motion of the overhead press has the greatest tricep activation. OHPs are not easy, and they test your balance more than most other compound lifts, but the results are worth it. Let’s break this movement down: a push press is when you dip the hips and knees, then forcefully drive your body upwards (like you’re jumping) while pressing a weight overhead. When doing the Z-Press, you will typically use a lighter weight than you would for the overhead press. As well, if you lean back while overhead pressing, you’ll activate the muscle fibers of the upper pec during this range of motion too. But, for the purposes of finding an effective overhead press alternative, these smaller muscle groups aren’t relevant. Return to starting position by lowering the dumbbells whilst twisting them, to reach starting position with a supinated grip again. This broadens the types of exercise that you can do to train your shoulders, which can allow you to increase both strength and hypertrophy. Maintaining this position of your hands and the dumbbells, push them upwards overhead in one powerful movement. The ‘push press’ allows you to handle more weight than you normally would compared with a regular shoulder press. 4. The changes you make to the overhead press can be as small as switching your grip or angle of your torso, up to more drastic changes like using entirely different pieces of equipment. Now i don't exactly know how good this exercise is, but due to a form of localised osteoarthiritis, I can hear my bones grating together if I even attempt the motion. However, since the Z-press is performed sitting, you take away any ability to ‘cheat’ the movement. In addition, the dumbbell shoulder press will increase the shoulder stability required compared with the overhead press. If you’re looking to develop your shoulder stability, look no further. For barbell overhead press—often just called OHP or just “press”—you’ll need a barbell. More like this: 9 Bodyweight Shoulder Exercises to Grow Your Shoulders at Home. It recruits the same muscles and follows a similar, slow and controlled movement pattern. Suggested repetitions: 12 to 15 each side. It doesn’t matter which one you choose so long as the weight is primarily being lifted straight overhead. While you're not getting some of the core benefits a standing overhead press gives you, my shoulder strength and development is fantastic. Your grip on the bar should be just over shoulder-width apart and your elbows should be in front of the bar, i.e. Your elbow should be bent and by your side in a position where there is still tension on the shoulder. Some people just aren't built for pressing. Below you will find a list of the 7 best alternative exercises to the shoulder press, as well as instructions on how to do them and the suggested amount of repetitions for each. On this blog we share all the things we wish we knew when getting started. Many lifters prefer holding the dumbbell in a neutral grip (palm facing toward midline of body) rather than a prone grip (palm facing away from you). From here, push the dumbbells up overhead whilst simultaneously twisting them 180-degrees to finish in and overhead press position (with your palms facing away from you). There are several ways you can progress into the handstand push-up so that you feel comfortable. As I’ve said, the various weights and styles of lifting allow you to hit all the different angles of the shoulders. Far too many people have slaved to hit big numbers with the barbell military press—100 pounds, bodyweight, 200 pounds, you name it—and seen their weak links erupt into full-blown injuries along the way. The incline bench press will allow you to train similar muscles to the overhead press, in addition to working the upper pec fibers to a greater extent. The exercise: An isometric workout pitting opposing muscle groups against each other. Rather than pressing the weight directly overhead, the load is pressed slightly in front of the face. Using a band for a chest press is another alternative to a pushup. Studies show that the anterior delt becomes more activated the higher the bench angle. This list is, in my opinion, the best of the best alternatives to the overhead press that exist. Lower back down over a few seconds to starting position. Complete all repetitions on one side, then change arms and legs to do the other side. You can change the equipment you use to overhead press by swapping the barbell for either dumbbells, machines, or even your own bodyweight. If you don’t have access to weights, the handstand push-up is a highly effective overhead press bodyweight alternative. Hell no. However, there are several reasons why you might need an alternative to the overhead press, including you want to isolate one part of your shoulders more than another, you don’t have a barbell available, it causes pain or impingement, or you’re simply looking to add more variation to your workout. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. medial deltoid is activated to a greater extent, 7 Benefits of The Zercher Squat (Plus, 3 Drawbacks), How To Squat If You Have Long Legs (10 Tips), Anterior Deltoid (front part of the shoulder), Medial Deltoid (side part of the shoulder), Lay flat on the bench with a slightly wider than shoulder-width grip, Before unracking, retract and depress your shoulder blades, Lift the bar from the rack and bring the barbell to your chest, Lightly touch your chest and drive the barbell up and back over your face, Sit on a bench with the backrest vertical, Hold dumbbells in each hand with the nose of the dumbbells on your thighs, Kick each dumbbell up by driving your knees to your chest, Start with the dumbbells  just outside your shoulders, Press your hands overhead your head and lock your elbows, Return the dumbbells to just below your ears and repeat, Set up one end of a barbell in a landmine attachment, Kneel in front of the barbell in a split stance, Grip the nose of the barbell with your hand in front of your shoulder, Keeping your core tight, drive the barbell in front of you with the single-arm, At the top range of motion, the hand should be level with the top of your head, Return the barbell to your shoulder and repeat, Set up a barbell on a rack in a low position where you can unrack it while sitting, Sit straight up with your torso vertical and your legs straight, Unrack the barbell and drive the barbell overhead while keeping your abs tight, As the weight passes your face, slightly drive your head forward underneath the barbell, The arms should lock with the barbell directly over the crown of your head, Return the barbell to the start position and repeat, Press your arms against your chest with your palms facing you, Swing your arms laterally, and at the same time turn your palms away from you, When the dumbbells are just outside your shoulders drive your arms overhead, Return your arms to the start position and rotate your palms back toward you, Maneuver yourself into the shoulder press machine, Place your hands comfortably on the grips, Drive your arms overhead, ensuring you press through the full range, In a controlled fashion, return your hands to the start position and repeat, Start standing with a dumbbell in your hand just outside your shoulders, Dip your knees into a quarter squat and then drive your body upwards explosively, Use the power from your lower body to lift the dumbbell overhead, Once your arm is locked, slowly return it to your shoulders with a count of 5-seconds, With a slight bend in the elbow lift your arms in front of you until your arms are parallel, Perform the prescribed number of reps with this variation, Once completed, switch to lateral raises by lifting your arms to the side until parallel, Perform the prescribed number of reps and then rest, Kick our feet up so you’re in a handstand position against a wall, Lower yourself toward the ground as far as possible. Laying Barbell/Dumbbell Triceps Extensions: Bodyweight Triceps Extensions: Tricep Extensions will isolate the triceps as you work them. You should have no bend in your knees. Follow … This will still allow you to press a weight ‘overhead,’ but may provide a better environment for your body to produce force comfortably (without strain). If at the top range of motion your hand is well above your head, then you should move slightly back from the barbell. You can follow the machine’s fixed bar path, and don’t need to worry about stabilizing the weight as much overhead. Here are a few frequently asked questions that I get around the topic of Romanian deadlift alternatives: The only way to do a shoulder press without weight is to perform a handstand push-up. The load on your core and upper body whilst in this seated position, without the use of your legs for stability, is crazy! Barbell Bench Press 3 x 5 Lat Pull Down Machine 3 x 6-10 Alternating Sets A1/2: 2 x 6- 10 (This means: You do a Set of A1 > 1 minute rest > Set of A2 > 2 minute rest) A1: Overhead Shoulder Press A2: Seated Cable Row Barbell Squat 3 x 8 – 12 This compound exercise makes a great alternative to the shoulder press, albeit a single-sided one. You can change the range of motion of the overhead press by only focusing on the bottom or top end of the range of motion. Your elbow should be bent by your side and your palm facing towards you. The overhead press is one of the best exercises to improve the development of your shoulders. Because if there's a weak link anywhere in the body, the overhead press quickly exposes it. Everyone should be able to strictly press their body weight overhead... or more.Here are five exercises and training tips that will boost your press in 6 weeks, no matter how much you lift or how long you've been stuck at your current plateau.Incorporating even one or two of these into your current routine will boo… That’s our first request as we dive into these variations of a classic. This variation requires superior motor control, balance, and coordination. Once this movement pattern is engrained and feels natural, move to hold dumbbells in each hand. This is an advanced exercise, requiring various progressions leading up to the full movement. Your shoulders, rotator cuffs, traps and triceps create a combined upper body effort that is required for the press. It can be a bit tricky at first to figure out how close you should kneel in front of the barbell. Have a dumbbell in each hand on bent elbows by your sides. This will overload certain muscle groups over others, in addition to avoiding ranges that cause pain. Before trying the Z-press with a barbell, practice the movement using dumbbells. As this exercise is performed in a standing position, your abs and lower body are required to work too, to provide a stable base for your lift. You might also enjoy my article on the Best Upright Row Alternatives, especially if you find your shoulders a bit sore when doing overhead work. It can also improve balance, coordination, and core strength. From here, push the kettlebell upwards overhead until your arm is fully extended, but with the load still on your shoulder rather than your traps. The landmine press is an overhead press replacement that allows you to train your right and left side independently. You can perform both these movements back to back with reps between 10-15. It is a fantastic exercise for building upper body strength and developing the overhead push movement. Looking for some unique weights you can take anywhere to do this exercise? Stand with the bar on your front shoulders. Stabilizing through your core to keep your torso still and free of rotation, push the barbell away from you until your arm is fully extended. Since overhead press gives you such a wide range of motion, you can truly target the shoulders. The muscles used in the overhead press are the: The bottom and mid-range of the overhead press have the greatest shoulder activation. In this article, I’m going to be sharing with you some shoulder press alternatives that generate the same or similar results to the much-loved overhead press. The main benefits that the overhead press provides, How to Do the Arnold Press: Techniques, Benefits, Variations, 9 Bodyweight Shoulder Exercises to Grow Your Shoulders at Home, 4 Overhead Press Benefits You Need to Know (& How to Do It), Bench Press Alternatives: Improve Your Bench Press Without a Bench, Bench Press Vs Push Ups: Why The Bench Press Isn’t Enough, 5 Proven Benefits Of Bench Press (#3 Is WOW), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength, Top 10 Best Pull-Up Bars for Wide Doors (Buying Guide & Reviews), Top 7 Compound Shoulder Exercises to Build Shoulder Boulders, Top 8 Smith Machine Exercises for Beginners. Previous Military Press. You can change the grip you use for the overhead press, either by using a false grip if you still want to use a barbell, or by using a neutral grip if you plan to switch to using dumbbells. 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