Overhead press, narrow grip, bar at shoulders
Shoulders
Description
Overhead press with a narrow grip on the barbell bar, starting from shoulder level. The isometric hold at the higher starting position emphasizes the triceps brachii and lateral deltoids in the lockout range.
Execution technique
1. Set the barbell bar at shoulder level on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and chest lifted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width.
4. Press the bar overhead to the target position and apply maximal isometric force.
5. Keep your core braced, ribs down, and avoid leaning back throughout the hold.
2. Stand with feet shoulder-width apart, core engaged, and chest lifted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width.
4. Press the bar overhead to the target position and apply maximal isometric force.
5. Keep your core braced, ribs down, and avoid leaning back throughout the hold.
Breathing
Exhale as you press the bar overhead. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The higher bar position targets the lockout phase. Focus on triceps engagement and avoid turning the press into an incline press by leaning back.
Contraindications
Not recommended for individuals with shoulder impingement or rotator cuff injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.32% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.32 (Shoulders)
- ktech = 0.85