How to Improve Your Overhead Press for Better Gains

Let’s talk about one of the most underrated, ego-checking, brutally honest lifts in the gym: the overhead press.

You can cheat a bench press with a big arch. You can fake a squat with a questionable depth call. But the overhead press? Nah. Either you can press that weight overhead, or you can’t. There’s no hiding weak shoulders.

If you’re struggling to add weight to your overhead press—or if it’s just not as strong as your other lifts—this guide is for you. We’ll break down why your press might suck, how to fix it, and some of the best training programs to help you build serious shoulder strength.

Why Your Overhead Press Sucks

Let’s be real, pressing weight over your head is one of the hardest things to do in the gym. It’s a full-body movement that exposes every weakness in your shoulders, triceps, upper back, and even your core. If your numbers aren’t where you want them to be, here’s why:

1. You’re Not Training It Enough

A lot of lifters press once a week—maybe even less—while benching multiple times. No wonder your overhead press isn’t progressing. If you want a stronger press, you need to train it like a main lift, not an afterthought.

2. Weak Triceps & Lockout Strength

Your shoulders might be strong enough to drive the bar off your chest, but if your triceps are weak, your lockout will fail. A strong press isn’t just about getting the bar up—it’s about finishing the rep.

3. Poor Shoulder Mobility & Stability

If your shoulders feel stiff, or you struggle to keep the bar path straight, your mobility could be holding you back. You need solid thoracic mobility, scapular control, and shoulder stability to press heavy weight safely and efficiently.

4. Weak Upper Back

Your overhead press isn’t just a shoulder exercise—it’s a full upper-body lift. A strong upper back gives you a solid base to press from. If your traps, rhomboids, and rear delts are weak, your press will always feel shaky.

5. Bad Bar Path & Poor Technique

If the bar isn’t moving in a straight line, you’re making the lift harder than it needs to be. A good press follows a slightly backward path, not straight up in front of your face. Fixing your form can instantly add weight to your lift.

How to Fix Your Overhead Press & Build Stronger Shoulders

Alright, now that we’ve identified the problems, let’s fix them. Here’s how to start adding serious pounds to your overhead press.

Press More Often

If you’re serious about improving your overhead press, train it at least twice a week. One heavy day, one lighter or speed-focused day. This is exactly how powerlifting and strongman athletes build pressing strength.

Build Tricep Strength

Your triceps play a massive role in pressing heavy weight. Add close-grip bench press, dips, JM presses, and heavy skull crushers to your training to build serious lockout power.

Strengthen Your Upper Back

A weak upper back makes your press unstable. If your rear delts, traps, and rhomboids aren’t strong, your press will feel wobbly. Add face pulls, band pull-aparts, reverse flys, and heavy rows to your training.

Improve Shoulder Mobility

If your shoulders feel stiff, start doing thoracic extensions, banded shoulder dislocations, and overhead kettlebell carries to improve mobility and stability.

Fix Your Bar Path & Technique

Keep your elbows slightly in front of the bar, not flared out.
Brace your core hard—this isn’t a casual lift.
Move your head back slightly as the bar passes, then drive it through at the top.
Lockout every rep completely—no half reps.

The Best Assistance Exercises for Overhead Press Strength

Besides pressing more, you need smart assistance work to bring up weak points. Here are the best exercises:

For Weak Lockout Strength (Triceps)

Close-Grip Bench Press – Heavy sets of 5-8 reps
Dips (Weighted if Possible) – 4 sets of 8-12
JM Press – 3-4 sets of 8-12
Overhead Pin Press (Lockout Focus) – 3-5 sets of 3-6 reps

For Weak Starting Strength (Shoulders & Stability)

Seated Overhead Press – 3-5 sets of 6-10 reps
Z Press (Seated on Floor, No Back Support) – 3 sets of 6-8 reps
Strict Military Press – 4 sets of 5-8 reps
Arnold Press – 3 sets of 12-15 reps

For Weak Bar Path & Control (Upper Back & Core)

Face Pulls – 4 sets of 15-20
Reverse Pec Deck Flys – 4 sets of 12-15
Heavy Rows (Chest-Supported, Barbell, or Dumbbell) – 4 sets of 8-12
Hanging Leg Raises (Core Stability for Pressing) – 3-4 sets of 15-20

The Best Strength Programs for a Bigger Overhead Press

If you’re serious about building a stronger press, consider following a proven strength program. Here are two solid options:

5/3/1 by Jim Wendler

Jim Wendler’s 5/3/1 program is one of the most respected strength programs out there. It uses slow, steady progression and has a built-in overhead press day. This is a great option if you want to focus on overall strength, not just pressing.

Starting Strength by Mark Rippetoe

If you’re newer to strength training, Starting Strength is a great beginner-friendly approach. It emphasizes progressive overload and proper barbell technique, making it perfect for building a strong foundation in pressing strength.

If you want to go more advanced, Westside Barbell’s Conjugate System and Juggernaut Training are also great options for increasing upper body pressing power.

A Sample Overhead Press-Focused Workout

Want to start implementing these tips right away? Try this press-focused session:

Heavy Overhead Press Day

Overhead Press – 5×5 (progressively heavy)
Close-Grip Bench Press – 4×8
Dips (Weighted if possible) – 4×10
Face Pulls – 4×15
Heavy Rows – 4×8
Hanging Leg Raises – 3×15

Speed & Volume Press Day

Speed Overhead Press (Light & Fast) – 6×3
Seated Overhead Dumbbell Press – 4×10
Arnold Press – 3×12
Reverse Pec Deck Flys – 4×12
Z Press – 3×6
Planks or Weighted Carries – 3 sets

Final Thoughts: Build a Stronger Overhead Press

The overhead press is one of the purest tests of upper body strength, but it’s also brutally difficult. If you want to improve, you need to press more, fix your weak points, and train smarter.

Follow a structured plan, add in the right assistance work, and stop treating the overhead press like an afterthought. Do that, and you’ll start stacking plates on the bar in no time.

Now go press something heavy. 💪