What To Know
- The shoulder to overhead, also known as the push press, is a more dynamic exercise that utilizes a leg drive to assist the lift.
- Due to the lack of leg drive, you may be able to lift a lower weight on the strict press compared to the shoulder to overhead.
- The leg drive in the shoulder to overhead reduces the emphasis on pure upper body strength compared to the strict press.
The debate between strict press and shoulder to overhead is a classic one in the weightlifting world. Both exercises target the same muscle groups – shoulders, triceps, and upper back – but with different techniques and benefits. So, how do you choose the right one for your fitness goals? This article will break down the differences between strict press vs shoulder to overhead, exploring their mechanics, benefits, and potential drawbacks.
Understanding the Movements
Strict Press
The strict press is a compound exercise that involves pressing a barbell or dumbbells straight up overhead from a standing position. The movement is performed without any momentum or assistance from the legs. This means you rely solely on your shoulder and tricep strength to lift the weight.
Key Characteristics:
- No leg drive: The strict press emphasizes pure upper body strength.
- Emphasis on stability: Maintaining a stable core throughout the movement is crucial.
- Slower tempo: The controlled nature of the lift requires a slower tempo than the shoulder to overhead.
Shoulder to Overhead
The shoulder to overhead, also known as the push press, is a more dynamic exercise that utilizes a leg drive to assist the lift. You start with the weight at shoulder height and then use a powerful hip extension and leg drive to propel the weight overhead.
Key Characteristics:
- Leg drive: The leg drive significantly enhances the power output.
- Faster tempo: The explosive nature of the movement allows for faster lifting speed.
- Increased momentum: The leg drive creates momentum that assists in lifting the weight.
Benefits of the Strict Press
Building Strength and Stability
The strict press is a true test of upper body strength and stability. It forces your shoulders and triceps to work hard to lift the weight without any assistance. This can lead to significant gains in strength and muscle mass in these areas.
Improved Core Strength
Maintaining a stable core throughout the strict press is essential for proper form. This exercise helps strengthen your core muscles, which are important for overall stability and functional fitness.
Enhanced Shoulder Health
The strict press can help improve shoulder health by strengthening the muscles that support the joint. This can reduce the risk of injuries and improve overall shoulder mobility.
Benefits of the Shoulder to Overhead
Increased Power Output
The leg drive in the shoulder to overhead significantly increases the power output of the lift. This makes it a great exercise for developing explosive strength, which can benefit athletes in various sports.
Improved Functional Strength
The shoulder to overhead is a more functional exercise than the strict press, as it mimics movements commonly performed in everyday life and athletic activities.
Enhanced Coordination and Balance
The leg drive and overhead movement require coordination and balance, which can be improved with regular practice.
Drawbacks of the Strict Press
Lower Weight Capacity
Due to the lack of leg drive, you may be able to lift a lower weight on the strict press compared to the shoulder to overhead.
Slower Progress
Because of the slower tempo and reliance on pure upper body strength, progress in the strict press might be slower compared to the shoulder to overhead.
Drawbacks of the Shoulder to Overhead
Increased Risk of Injury
The explosive nature of the shoulder to overhead can increase the risk of injury, especially if proper form is not maintained.
Less Emphasis on Strength
The leg drive in the shoulder to overhead reduces the emphasis on pure upper body strength compared to the strict press.
Choosing the Right Exercise for You
The best exercise for you depends on your individual goals and fitness level. Here’s a guide to help you choose:
- For pure upper body strength: Choose the strict press.
- For explosive strength and power: Choose the shoulder to overhead.
- For functional strength: Choose the shoulder to overhead.
- For beginners: Start with the strict press and progress to the shoulder to overhead as your strength improves.
- For injury prevention: If you have shoulder issues, start with the strict press and gradually introduce the shoulder to overhead.
Wrap-Up: Embrace the Variety
Both the strict press and shoulder to overhead are valuable exercises that can contribute to a well-rounded training program. Instead of choosing one over the other, consider incorporating both into your routine to reap the benefits of each. By varying your exercises and challenging your body in different ways, you can maximize your strength, power, and overall fitness.
Information You Need to Know
Q: Can I use both exercises in the same workout?
A: Absolutely! You can incorporate both exercises into your workout, either on the same day or on different days. For example, you could do strict presses on one day and shoulder to overhead on another day.
Q: Should I prioritize one exercise over the other?
A: This depends on your goals. If you’re focused on pure upper body strength, prioritize the strict press. If you’re aiming for explosive power and functional strength, prioritize the shoulder to overhead.
Q: What are some common mistakes to avoid with these exercises?
A: Common mistakes include:
- Not maintaining a stable core: This can lead to imbalances and potential injuries.
- Using too much momentum: This can reduce the effectiveness of the exercise and increase the risk of injury.
- Not engaging the proper muscles: Ensure you are properly engaging your shoulders, triceps, and core throughout the movement.
Q: How can I progress with these exercises?
A: You can progress by:
- Increasing the weight: Gradually increase the weight you lift as you get stronger.
- Increasing the reps: Gradually increase the number of reps you perform.
- Adding variations: Experiment with different variations of the exercises, such as the close-grip strict press or the jerk.
By understanding the nuances of strict press vs shoulder to overhead and choosing the right exercise for your goals, you can effectively enhance your upper body strength, power, and overall fitness.
