Unlocking the Secrets of Overhead Press vs Strict Press: Which Reigns Supreme?

The overhead press is a staple exercise for building shoulder strength and size. But within the overhead press family, there’s a variation that’s often overlooked: the strict press. Overhead press vs strict press – which one should you choose?
While both exercises target the same muscle groups, there are subtle differences in technique and benefits that can make one a better choice for you than the other. In this blog post, we’ll break down the differences between the overhead press and the strict press, explore the benefits of each, and help you determine which one is right for your fitness goals.

Understanding the Overhead Press

The overhead press is a compound exercise that involves lifting a weight from your shoulders to a position directly overhead. This movement primarily targets the deltoid muscles (front, middle, and rear), but also engages the triceps, traps, and core for stabilization.
Here’s a breakdown of the typical overhead press technique:
1. Starting Position: Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip. Your elbows should be slightly bent, and your wrists should be straight.
2. Upward Movement: Press the weight upwards, keeping your elbows slightly bent, until your arms are fully extended above your head.
3. Lowering: Slowly lower the weight back to the starting position, maintaining control throughout the movement.

What is a Strict Press?

The strict press is a variation of the overhead press that emphasizes strict form and controlled movement. It eliminates any momentum or body English, forcing you to rely solely on muscle strength to lift the weight.
The key differences between the overhead press and the strict press lie in the following:

• Body Movement: In a strict press, your body remains as still as possible. No leg drive, hip thrust, or body sway is allowed.
• Elbow Position: The strict press requires keeping your elbows locked throughout the movement. This forces your shoulders to work harder.
• Weight Selection: Due to the increased difficulty, you’ll likely use a lighter weight for strict presses compared to regular overhead presses.

Benefits of the Overhead Press

The overhead press offers several benefits, including:

• Shoulder Strength and Size: It directly targets the deltoid muscles, helping you build strength and size in your shoulders.
• Improved Core Stability: The overhead press requires you to engage your core muscles to maintain balance and stability.
• Enhanced Upper Body Power: It’s a compound exercise that develops overall upper body power and strength.
• Increased Functionality: The overhead press translates to real-life activities like carrying heavy objects, pushing open doors, and even throwing a ball.

Benefits of the Strict Press

The strict press, while more challenging, offers its own set of benefits:

• Increased Shoulder Strength: By eliminating momentum, the strict press forces your shoulders to work harder, leading to greater strength gains.
• Improved Shoulder Stability: The strict press promotes greater shoulder stability and control, which can help reduce the risk of injuries.
• Enhanced Mind-Muscle Connection: The strict press requires you to focus on the movement and engage your muscles more consciously, improving your mind-muscle connection.
• Greater Muscle Activation: Studies have shown that the strict press can activate the deltoid muscles more effectively than the regular overhead press.

Which One Should You Choose?

The choice between the overhead press and the strict press depends on your fitness goals and experience level.
Here’s a breakdown of when to choose each variation:
Overhead Press:

• Beginner: If you’re new to weightlifting, the overhead press is a good starting point. It allows you to use a heavier weight and build a foundation of strength.
• Strength Focus: If your primary goal is to build strength and size in your shoulders, the overhead press is a great exercise.
• Power Development: If you’re looking to develop explosive power, the overhead press with its momentum can be beneficial.

Strict Press:

• Intermediate/Advanced: If you have experience with weightlifting and want to challenge your shoulders more, the strict press is a good option.
• Shoulder Stability: If you’re prone to shoulder injuries, the strict press can help improve your shoulder stability and control.
• Muscle Activation: If you’re looking to maximize muscle activation in your shoulders, the strict press is a better choice.

Tips for Performing Overhead Press and Strict Press

Here are some tips to help you get the most out of both variations:

• Warm Up: Before performing any overhead pressing movements, warm up your shoulders with light exercises like shoulder shrugs, arm circles, and light band work.
• Proper Form: Focus on maintaining proper form throughout the entire movement. Keep your back straight, core engaged, and elbows slightly bent.
• Control: Lower the weight slowly and under control, avoiding any sudden movements.
• Breathing: Breathe in as you lower the weight and exhale as you press it up.
• Progression: Gradually increase the weight you lift as you get stronger.

Beyond the Barbell: Variations for Both Presses

Both the overhead press and the strict press can be performed with various equipment, offering more versatility and targeting different muscle groups.
Overhead Press Variations:

• Dumbbell Overhead Press: This variation allows for a greater range of motion and can be more comfortable for some individuals.
• Arnold Press: This variation involves rotating the dumbbells from a palms-in position to a palms-forward position at the top of the movement, engaging more of the front deltoids.
• Machine Overhead Press: This variation can be helpful for those who lack the stability or balance to perform a free weight press.

Strict Press Variations:

• Dumbbell Strict Press: This variation is similar to the barbell strict press but allows for a greater range of motion.
• Landmine Strict Press: This variation uses a landmine attachment, providing a stable base for the movement and reducing the risk of injury.
• Kettlebell Strict Press: This variation uses a kettlebell, which can be more challenging due to its uneven weight distribution.

Moving Forward: Choosing the Right Press for You

Ultimately, the best overhead press variation for you depends on your individual goals and preferences. Experiment with both the overhead press and strict press to see which one you find more effective and enjoyable.
You can also incorporate both variations into your training program for a well-rounded approach to shoulder development.
Remember to prioritize proper form and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

Answers to Your Most Common Questions

1. Is it okay to use momentum in the overhead press?
While some momentum is unavoidable, relying heavily on it can compromise form and increase the risk of injury. Aim for a controlled movement with minimal momentum.
2. How often should I perform overhead presses?
Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.
3. Can I use the overhead press to build bigger biceps?
While the overhead press targets the deltoids and triceps, it indirectly engages the biceps during the lowering phase. For optimal bicep growth, focus on dedicated bicep exercises.
4. What are some common mistakes to avoid during overhead presses?
Common mistakes include:

• Rounding the back: Keep your back straight and core engaged.
• Using excessive momentum: Focus on controlled movement.
• Locking out your elbows: Keep your elbows slightly bent throughout the movement.

5. Should I use a spotter for overhead presses?
It’s always a good idea to have a spotter when lifting heavy weights, especially for overhead presses. This can help prevent injuries and ensure safe lifting practices.