How to Perform the Standing Barbell Overhead Press
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Shorts
Again, not exhaustive lists by any means - just some suggestions. - Big push exercises: Flat/incline/decline BB/DB/machine bench press Standing/seated BB/DB/machine overhead press - Big pull exercises: Lat pulldown (pull-up/neutral/chin-up grip, wide/narrow/normal width) Pull-ups/neutral grip pull-ups/chin-ups Row variations (machine/cable/barbell/t-bar/pendlay row) Barbell or dumbbell shrugs (call these push or pull, doesn’t really matter) - Small push exercises Downward/upward/neutral cable ch
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Again, not exhaustive lists by any means - just some suggestions. - Big push
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All 3 variations still train all 3 heads — these are just biases based on joint position, grip, and tension. No single exercise “isolates” one head choose based on what you want to emphasize and how it feels for you. Pronated (overhand) grip → Targets all 3 heads → Greater emphasis on the lateral head * Pronated grip = more internal rotation elbow extension Supinated (underhand) grip → Targets all 3 heads → Slightly more medial head involvement * Supination shifts elbow mechanics → increases med
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