Elbow position overhead press

[Toni Brkic]

Hi,

I have always done the overhead press with elbow under the bar
and pointing to the side.

But I just read SS and checked videos on the CF site. In the overhead press
you are supposed to start with elbows pointing forward so that they are in front of the bar.

I find it hard and actually unnatural (for me) to point the elbows forward
in the starting position. It is also very hard to place the bar on the shoulders
in this position.

I tried to find out why the elbows should point forward in the overhead
press. But can find the reason for the recommended elbow position.

Is it safety or that you can lift more or does it train different muscles?

Best regard,

Toni

[Steven Low]

Originally Posted by Toni Brkic

Hi,

I have always done the overhead press with elbow under the bar
and pointing to the side.

But I just read SS and checked videos on the CF site. In the overhead press
you are supposed to start with elbows pointing forward so that they are in front of the bar.

Correct.

I find it hard and actually unnatural (for me) to point the elbows forward
in the starting position. It is also very hard to place the bar on the shoulders
in this position.

You're used to that so it's easier for you.

I tried to find out why the elbows should point forward in the overhead
press. But can find the reason for the recommended elbow position.

Is it safety or that you can lift more or does it train different muscles?

Best regard,

Toni

Safety for one as it avoids possible shoulder problems with the arms abducting at a high angle (impingement).

Technique for two because as the weight increases it's a biomechanically easier movement from the front because you recruit more chest to assist in the press.

Learn how to do it the other way. It's going to be awkward at first but if you do it multiple times every week you'll be used to it in no time.

[Andrew Craig]

Hey Toni,

You can get more strength with the elbows directly under the hands. The force is then going staright up from under the bar as opposed to pushing in slightly when the elbows are flaying out.

[Toni Brkic]

Thanks for the quick replys. I'll try with elbows forward.

But another thing with elbows forward though, is that I find the wrists
in the starting position is in very strange position. I would have thought
this would become a problem when you have heavy weights.

BR

/T

[Andrew Craig]

As Steven said this is because you aren't used to doing it this way. Start with a lighter weight if need be and progress up. You will find that you can lift heavier doing it this way so it will be more about getting used to the technique as opposed to the weight.

[George Mounce]

If you have SS 2nd edition, check out page 77. I know its in the bench press section, but that picture has helped me immensely when doing any pressing motion as well as for overhead squats. To get the bar in your hand so the bones are like that (including the bones in your forearm) the elbows need to be below and slightly in front of the bar.

[Toni Brkic]

Thanks. For the grip tip.

Now I tried here with a broomstick. If I keep proper grip how much forward
should my elbows be in relation to the bar.
Is it enough that they are just in front of the bar or should they be as much forward as possible with at a correct grip of the bar?