Overhead Press
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Boost Your Workout with One Total Body Move

Athletes in Motion
Athletes in Motion
October 12, 2017
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Are you ready for a simple combination exercise that gives you an excellent full-body workout? Try the step up to overhead press. Using the step up to overhead press you will effectively work your entire body. First off, it’s a unilateral exercise because each of your legs is worked individually as you step up. Just the step up portion of the exercise builds size and strength in your quads, glutes, hip flexors, and hamstrings. You have to balance your body to properly execute the exercise, which means your body calls upon your stabilizing muscles. This engages many secondary muscles, including your abs. You'll find that you have improved balance and a much stronger core.

Overhead Press

But it isn’t just a great move for your whole body and weight loss. It’s actually one of the best moves you can do to round out and build your shoulders. The added bonus is that your heart rate is going to go up from moving vertically and moving your arms up over your head. You’re going to torch some mega calories with this move and tone up those muscles.

How To Do The Step Up To Overhead Press:

  1. Secure a flat bench or a box.
  2. Grab a set of dumbbells.
  3. Stand on the floor behind your box holding the weights at shoulder height with your palms facing forward.
  4. Step with your right foot onto the step. Your right leg should be at a 90 degree angle. Squeeze your glute to lift you onto the step.
  5. As you rise onto the box, press the dumbbells over your head to complete the should press portion of this combination movement.
  6. Let your left foot tap the box, then begin stepping off the box as you lower the dumbbells back to shoulder height.
  7. Switch to your left foot and repeat the process.


Trainer Tips:

When you step onto the bench or box make sure that your entire foot is on the flat surface. It’s highly important that your heel is on the step and not hanging off the back to ensure you are using your glutes effectively to propel you onto the box.

Sample Exercise Plan:

  • Step up to overhead press 3 sets of 10 on each leg
  • Reverse lunges (bodyweight or with dumbbells) 3 sets of 10 on each leg
  • Hip thrusters 3 sets of 12
  • Side lunges on a step 3 sets of 10 on each leg
  • Push jacks 3 sets of 20
  • Medicine ball squat throws 3 sets of 10-12
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