One reader contacted me with the following question:
“I’ve read the description of the Overhead Press many times and it doesn’t seem to click for me. I’ve got the bar on the rack at shoulder height. Hands shoulder width apart and elbows pointing forward. Legs are where they are for a Squat.
When I press overhead my elbows shoot away from my body. It feels like I’m using arm strength rather than shoulder strength to move the bar. I’m squeezing the glutes when doing the Overhead Press.
Is this right or should I drop down in weight? I start to feel it in my shoulders at about the 3rd set rather than right away.”
Front Squat Elbow Position. Your shoulders carry the weight during the Front Squat. Not your wrists. Therefore your elbows must be high: upper-arms parallel with the floor. Elbows pointing forward.
Check the picture below. Elbows are high, close to 90° armpit angle.
Overhead Press Elbow Position. Elbow position is different on the Overhead Press than on the Front Squat. You’re moving the weight with your upper-body so you need to involve your pressing muscles.
If your elbows point forward, you can’t use your shoulders efficiently. You’re isolating your arm muscles. The Press becomes a Triceps Extension.
Take a look at Ken Patera in the picture elbow. He pressed 535lbs Overhead in the late 70s. One of the best to learn from.
Have someone look from the side when you’re doing the Overhead Press. Your elbows should be in front of your shoulders. Not parallel with the floor. Not perpendicular to the floor. 45° armpit angle.
