3 Overhead Press (OHP) Variations to Try
So you’re following a plan to improve your overhead pressing (OHP) strength & shoulder definition but after 4+ weeks of strict pressing, you want to jazz it up a bit. Add some spice. “Mix it up” if you will.
No problem, I’ve got the options for you!
(& why you might pick each one)
1/2 kneeling landmine ohp
This is one of my favorite landmine lifts.
Getting into the half-kneeling position means we’re removing any unwanted interactions from the lower body (no “accidentally” pushing with your legs to get the weight up) & ensures the load is placed where we want it; on the shoulders.
Because of the natural arch of the movement path in this lift, it requires less shoulder flexion than a typical OHP. This makes any landmine OHP variation a great option for those who want to work on their OHP but have been dealing with discomfort reaching overhead (please talk to your doctor if this is happening to you!) or who want to simultaneously work on improving shoulder range of motion (ROM) while strengthening.
This version is a unilateral lift by nature of the set-up & style. Studies have shown that improving unilateral strength benefits bilateral strength & can also decrease the potential for strength & mobility imbalances. So working on one side at a time, in any movement pattern, can benefit you greatly down the line!
MOVEMENT BREAKDOWN:
Set-up your barbell in a landmine attachment or wedge it in an open corner of the gym
Get into a half-kneeling position facing the free end of the bar
Grip the open bar barrel with the hand opposite of your “up” / front knee
Brace your core & hold your weighted hand at your shoulder
Press the bar end up towards the ceiling, allowing yourself to slightly lean forward into this press to conform to the natural arch the bar wants to take
Fully extend your arm & then slowly lower back down to your starting position
Arnold press
If you’ve been hanging around in gyms for some time, chances are pretty high you’ve seen someone doing an Arnold press (or have done it yourself).
The Arnold press (yep, named after Arnold Schwarzenegger) puts a slight “twist” on your typical dumbbell OHP. In this press you are starting with your palms facing towards you and rotating your wrists so your palms face away from you as you press the weight up overhead.
Because of the rotation involved, the Arnold press can work your shoulders through a more complete range of motion & due to the elbow placement it can also put less stress on the shoulder joint.
This lift can be done seated or standing. Typically. I transition myself or my clients to an Arnold press after they’ve worked on their Z press & done some traditional seated shoulder presses. That way they have the basic foundation & capacity of their OHP press for us to build on.
MOVEMENT BREAKDOWN:
Start standing with feet ~shoulder width apart & core braced
Hold one weight in each hand & bring them up to your shoulders with palms facing in towards your face
As you press the weights up to the ceiling, rotate your forearms/wrists so at the top of the press they are facing out away from you
As you lower the weights back down rotate your wrists back to the starting position
barbell z press
The barbell Z press is a great way to totally remove interaction from the lower body (similar to the 1/2 kneeling landmine OHP above) while continuing to work on a more traditional press motion & build confidence with a barbell in hand.
The barbell Z press does require a baseline of strength to be able to lift the bar (most commercial gyms have 45# barbells but you might be able to find some lighter ones, too). Because of this I typically progress clients from a dumbbell Z press to this version once they’re able to lift 20# weights with proper form for at least 8 reps.
The barbell Z press is a great “bridge” into barbell OHP work. It requires a slightly adjusted hand/elbow position from a dumbbell z press (palms have to be facing out to grip the bar, not in line with dumbbells) that resembles what a strict OHP position looks/feels like.
Because the barbell Z press is racked in a low position on a rack/cage, it’s makes a great option to pair with a barbell rowing movement in a superset or circuit, too.
MOVEMENT BREAKDOWN:
Put the barbell in a racked position that lines up around clavicle/collar bone height when seated tall on the floor
Position yourself so your hips are on the floor below or slightly in front of the bar in its racked position
Grip the bar slightly wider than shoulder width, direct your elbows forward so they are below your wrists, grip the bar so that your fist is facing directly up towards the ceiling (like you were to punch it)
Lift the bar off the rack and shift your torso forward so you are seated upright - Brace your core (imagine someone is about to punch you in the stomach)
Exhale as you press the bar up overhead, moving your head/neck back slightly so you can clear the bar and keep the path straight up and down
Think about skinning your nose with the bar
Press until your arms are extended to the ceiling and pause
Slowly lower the bar back down to your shoulders
TLDR;
You can strategically change up your OHP variation to improve your overall strength & capacity in vertical pressing.
A 1/2 kneeling landmine press is a great option for those who might feel discomfort with strict pressing, those who want to work on unilateral strength and/or those who just want to try something different.
An Arnold press is a great option for those who want to switch things up but stick with a more traditional lift. It’s also a great option for those who don’t have quite enough strength to rep out barbell OHP yet & want to work their shoulders’ full range.
A barbell Z press is a favorite for those looking to improve their confidence & comfortability in barbell lifts, remove interaction from the lower body & improve overall strength.
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