If you're looking to improve your upper body strength and add variety to your workout routine, there are many exercise options to consider beyond the traditional overhead press. The overhead press is a great exercise for building shoulder and upper back strength, but it's not the only option if it does not feel right for your body.
Listed below are three variations that I use with my clients to work up to, or around the overhead press: the landmine press, incline dumbbell chest press, and kettlebell halos. These exercises target different muscle groups and provide a range of difficulty levels, making them ideal for beginners advanced lifters alike.
By incorporating these exercises into your workout routine, you can build strength and endurance in your upper body while also working around any limitations you may have.
Landmine Press
Need to know: To perform the landmine press, you'll need a landmine attachment or a barbell anchored in a corner. Begin by standing with your feet shoulder-width apart and holding the end of the barbell with one hand in front of your shoulder. Keep your core engaged and your elbow close to your body as you press the barbell away from your body at a slight angle, then lower it back down to your chest. You can adjust the weight or use different grips to modify this exercise.
Incline DB Bench Press
Need to know: To perform the incline dumbbell chest press, you'll need an incline bench and a pair of dumbbells. Lie on the bench with your feet flat on the ground and hold the dumbbells above your chest with your palms creating a 45 degree angle so the corners of the bells will touch. Slowly lower the dumbbells down to your chest, then press them back up to the starting position. You can adjust the incline of the bench or use different weights to modify this exercise.
Kettlebell Halos
Need to know: To perform the kettlebell halo, you'll need a kettlebell. Begin by standing with your feet shoulder-width apart and holding the kettlebell by the handle, bottom side up, with both hands at chest height. Keep your core engaged and your elbows close to your body as you circle the kettlebell around your head, alternating directions. You can adjust the weight or change the speed of the movement to modify this exercise.
