If you're looking for a variation to your regular overhead press routine, the neutral grip overhead press might be worth trying out. This exercise involves using a grip where your palms face each other, with your hands shoulder-width apart. It targets your shoulders, triceps, and upper back muscles.
Benefits of Neutral Grip Overhead Press
Here are some of the benefits of incorporating neutral grip overhead press into your workout routine:
- Less strain on your shoulders: The neutral grip position puts less strain on your shoulders compared to a standard grip overhead press. This makes it a good alternative for anyone who experiences shoulder pain or discomfort while doing regular overhead presses.
- Increased triceps activation: The neutral grip overhead press can activate your triceps more than a regular overhead press, making it a great exercise for building arm strength.
- Improved upper back muscles: The exercise targets your upper back muscles, specifically your traps and rhomboids, which can help you improve your posture and reduce the risk of back pain.
How to Do Neutral Grip Overhead Press
To perform a neutral grip overhead press:
- Stand with your feet shoulder-width apart, with your core engaged.
- Hold a pair of dumbbells with your palms facing each other and your elbows bent at a 90-degree angle.
- Press the dumbbells up until your arms are fully extended, keeping your elbows close to your body.
- Lower the dumbbells back down to the starting position and repeat for your desired number of reps.
Make sure to keep your back straight and avoid arching it during the exercise. You can also try doing the exercise seated on a bench for added stability.
Neutral Grip Overhead Press Variations
Here are some variations you can try to switch up your neutral grip overhead press routine:
- Single-arm neutral grip overhead press: This variation involves doing the exercise with one arm at a time, which can help improve your overall balance and stability.
- Seated neutral grip overhead press: Doing the exercise seated can help reduce strain on your lower back and improve your overall form.
- Neutral grip Arnold press: This variation involves adding a twist to the neutral grip overhead press by rotating your palms as you press the dumbbells up, which can target your shoulders and upper chest muscles more effectively.
Conclusion
The neutral grip overhead press can be a great addition to your workout routine, providing a variety of benefits for your upper body muscles. Make sure to use proper form and start with lighter weights until you feel comfortable with the exercise. With consistency and dedication, you can improve your strength and achieve your fitness goals.