Barbell Reverse Grip Overhead Press

Instructions for proper form

1. Stand with your feet shoulder-width apart and grip the barbell with a supinated grip (palms facing you). 2. Start with the barbell at shoulder height, elbows close to your body, and wrists straight. 3. Inhale and brace your core as you press the barbell overhead, ensuring to extend your arms fully. 4. Keep your head neutral and avoid arching your back during the lift. 5. Lower the barbell back to the starting position at shoulder height with control. 6. Exhale as you press and inhale as you lower.

Common mistakes to avoid

1. Using too much weight which can compromise form. 2. Allowing the back to arch excessively, which can lead to injury. 3. Letting elbows flare out too much rather than keeping them close to the body. 4. Not controlling the descent of the barbell.

Benefits

Specific benefits of the exercise

Develops shoulder strength and stability, specifically targeting the anterior deltoids while also engaging the triceps and upper chest.

Expected results and timeframe

You can expect to see improvements in shoulder strength and muscle definition within 4-8 weeks of consistent training..

Who this exercise is best for

Ideal for novice lifters looking to build shoulder strength and stability, as well as athletes requiring overhead pushing strength.

Scientific studies supporting its effectiveness

Research indicates that variations of the overhead press can enhance shoulder muscular endurance and strength (Schilling et al., 2018), leading to improved performance in athletic activities.

Variations

Beginner modifications

Consider using a lighter weight or performing the exercise seated to enhance stability. Dumbbells can also be used as an alternative to a barbell.

Advanced progressions

To increase difficulty, try performing the exercise standing on a balance board or with a heavier barbell. You can also incorporate an overhead press with a pause at the top to build explosiveness.

Integrations

Complementary exercises

Complement with lateral raises, front raises, and tricep dips for balanced shoulder and arm training.

Super set recommendations

Superset with dumbbell lateral raises or push-ups to further exhaust the shoulder muscles.

Sample workout routines

1. Barbell Reverse Grip Overhead Press: 3 sets of 8-10 reps. 2. Dumbbell Lateral Raises: 3 sets of 12-15 reps. 3. Tricep Dips: 3 sets of 10-12 reps.

Exercise combinations

Combine with exercises like the barbell bench press and seated rows to create a comprehensive upper body workout.

Best time to do this exercise in your workout

Best performed in the beginning of your workout when your muscles are fresh, typically after your warm-up.