Australian_Mens_Fitness_April_2017

The only way is up

■Pressing the weight directly overhead, rather than slightly in front

ofyou, is key to going heavy. “When performing the overhead press

rememberthattheweightshouldbeoveryourcentreofgravity,

passing through your head, the top of your spine, your hips and your

ankles,”saysWright.“Keeptheseinlinebysqueezingyourabsand

glutes and pushing your head through once the bar has passed your

nose. You’ll also add about 10% to your lift by simply keeping your core

tight — so squeeze those glutes!”

Protect your neck

■Agoodoverheadpressreliesongoodmobilityandthatmeansbeing

able to retract your shoulder blades and push your elbows through so

that they are directly under the bar. To help develop that ability, try

startingthemovewiththeweightbehindyourneck.“Onceyouhave

mastered the military press [with feet together] you can try the

behind-neck press,” says Wright. “The same rules apply, only you

beginwiththebaronyourback.Thisvariationwillworkyourrear

delts and back more, but you’ll need to drop the weight by around

30% and take a slightly wider grip.”

Lift healthy

■Yourshoulderjointsaredelicatebecausetheyarefreelymoveable

and involve a group of small stabilising muscles called the rotator cuff.

The upshot is that it’s easy for something to go wrong, particularly

when you’re tired. “To improve shoulder health and stability, perform

thelandminepressafteryouroverheadwork,”saysWright.“Wedge

oneendofabarintothecorneroftheroomandperformasinglearm

shoulderpress.Remembertostaystrictandallow your shoulder

blades to move while keeping your abs tight.”

PERFECT FORM
W ith your feet shoulder-
width apart, position
a bar on your upper
chest, gripping it with
hands just wider than
shoulder-width apart.
Brace your abs, glutes
and quads as you press
the bar straight upwards.
Pause at the top, then
lower. You may find
you lift more weight by
wrapping your thumbs
around the same side
as your fingers, to keep
your forearms in a more
favourable position.

Overhead press

TARGETSSHOULDERS, TRICEPS

Hoisting a heavy weight above your head is a true

old-school test of strength. “The overhead press

requires strength and balance as well as shoulder

mobility and stability,” says Wright. “This exercise

will create bigger delts as well as a strong back —

plus greater overhead strength, which will transfer

over to the bench press.”

“Thisexercisewill

create bigger delts

as well as a strong back.”