Kinesiology of Exercise
Machine Overhead Press
Because of the greater balance required when doing an overhead press in the standing position, many individuals prefer to do this exercise in a seated position on an exercise machine. This variant is usually used by beginners.
Major Muscles and Actions Involved
The same muscles and actions are involved as in the barbell or dumbbell overhead press.
Sports Uses
The same sports uses as for the barbell or dumbbell overhead press.
Exercise Analysis
- To ensure back safety be sure that you maintain an erect seated position at all times. Having a rounded back especially when using
relatively heavy weights, can create excessive compression forces on the spinal discs. - When doing the machine overhead press or seated overhead barbell press, it is important that you do not max out very often or execute a maximum eccentric return because of the extreme pressure that will then be placed on the spine. When you maintain your arms overhead for a long period of time with great weight, the compression on the spine is great.
- Because of this, after doing several sets of the overhead press you should always do some stretching activities such as hanging by your hands from a high bar or with the Back Stretch Strap. In a standing position the forces are not as great.
Machine Overhead Press vs Miltary Press
The machine overhead press offers targeted resistance with a guided range of motion, ideal for beginners and those focusing on isolation. In contrast, the military press, a classic free-weight exercise, demands greater stabilization, engaging more muscle groups for a comprehensive strength workout. Choose the best fit for your fitness goals and preferences
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