The 6 Best Vertical Pushing Exercises
Written by Keith Hansen
June 28, 2018
Vertical pressing is the technical term for pushing weight overhead.
You probably think of this as shoulder day and rightly so. Vertical pressing is a necessity for building boulder shoulders, and we all want those.
Here are the 6 best vertical pushing exercises and why.
Why You have to Do Them
Vertical pushing develops the anterior deltoid, medial deltoid, triceps, and muscles of the rotator cuff.
Overhead stability is a great indicator of overall shoulder health. The ability to press a weight vertically overhead is a signal of a well-functioning rotator cuff because many of these exercises put the shoulder through near complete range of motion.
If vertical pressing causes pain, or you lack the ability to press it vertically over the glenohumeral (shoulder) joint you have some issues to address.
1. Overhead Press
This is sometimes called a military press, shoulder press, or it is shortened to OHP.
Whatever you call it, know it is the heaviest exercise for vertical pressing.
Big weights mean big growth.
2. Behind the Neck Press
The Behind the Neck Press is exactly what it sounds like--an OHP behind the head.
Grab the bar with a wider than usual grip and duck under the bar like a squat.
Pick the bar up and step back into a hip-width stance.
Press the bar overhead to lockout then back down to the base of your skull.
You will have to go lighter with these than you do with the OHP but these will work the medial deltoid more. This is good because this is the largest & most prominent "shoulder" muscle.
3. DUMBBELL Press
This is very similar to the OHP but typically done seated. This exercise will challenge the stabilizers of the shoulders more and leads to more activation of the deltoids.
This exercise is easier for most people because you do not have to worry about hitting yourself in the face with a barbell.
Bringing the dumbbells together at the top will work the anterior (front) deltoid more but isn't necessary.
4. ARNOLD Press
The Arnold Press, named after Arnold Schwarzenegger, is excellent for working the delts.
This exercise is similar to the dumbbell press but the starting position and motion are different.
Begin with the dumbbells in the same position you would end a chinup with. Palms facing your chest.
As you press, rotate the dumbbells out so they finish in the same position as a normal dumbbell press--palms forward. It is a corkscrew motion.
As you lower the weights reverse the corkscrew motion so you end in the start position--palms facing your chest.
5. LANDMINE Press
Landmine presses are great because they are the best way to do one arm at a time.
To do these correctly you need to hinge at the hips so your torso is perpendicular to the path of the landmine press.
Remember to use good pressing mechanics and maintain external rotation of the shoulder at the bottom.
6. Bottoms Up Z Press
This exercise is huge for shoulder stability.
Grab a light kettlebell. Start with 5lbs.
Sit on the ground with your legs together and in front of you like you are about to do a sit and reach.
Sit tall with good posture then bring your kettlebell up to the starting position. This starting position is an inverted kettlebell and gripped neutral.
Press the kettlebell overhead until your arm is fully extended then return to the starting position.
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Develop The Rest of Your Body
Vertical pressing exercises are great, but they aren't a complete workout.
You need to add in more upper body pushing, pulling, and don't forget about your legs.
Not sure what to do?
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