5 Exercises That Will Help You Press More Overhead
When most people think about improving their overhead press, they just do more overhead pressing. But if your numbers are stuck or your shoulders feel unstable, the problem isn’t always the lift itself. It’s what’s missing around it.
A strong overhead press requires more than just delt strength. You need control through your core, stability in your upper back, and pressing power from your triceps. These five exercises target the areas that make your press stronger, smoother, and more reliable.
Add a few into your weekly training, and you’ll do more than just move the bar, you’ll own the position from start to finish.
Exercise 1: Dumbbell Z Press
The Z press is a strict overhead press performed from the floor with your legs straight out in front of you. It eliminates any help from your lower body and forces your core and shoulders to do all the work.
If your press feels wobbly off the shoulders or you struggle to control the bar through the mid-range, this lift will expose that fast — and help you fix it.
What it trains:
- Core stability
- Shoulder control and pressing mechanics
- Strict overhead strength without momentum
How to use it:
Start light and sit tall. Keep your chest up, ribs down, and legs locked out in front. Press with control and avoid leaning back to cheat the weight up.
Go for 3 to 4 sets of 6 to 8 reps with a weight that challenges your ability to press and maintain position.
Exercise 2: Overhead Carry (Single or Double Arm)
If your overhead press feels unstable at the top or your core starts to give out, overhead carries will clean that up fast. These force you to stabilize weight overhead while walking which challenges your shoulders, scapular stabilizers, and core all at once.
What it trains:
- Scapular stability
- Shoulder endurance and joint positioning
- Core and midline control under tension
How to use it:
Grab a dumbbell or kettlebell and press it overhead. Walk 20 to 40 yards, keeping your ribs pulled down and arm locked out.
If your arm starts drifting or your posture collapses, the weight is too heavy. Alternate arms or carry two at once for a different kind of challenge.
Exercise 3: Seated Dumbbell Shoulder Press
When you take the legs and momentum out of the lift, you quickly find out what your shoulders and triceps are really made of. The Seated Dumbbell Press limits cheating and forces strict movement… perfect for building raw overhead pressing strength.
Because the dumbbells move independently, they also highlight and correct side-to-side imbalances.
This one is very similar to the Z Press, but with less of a focus on core and mobility and more of a focus on pure pressing power.
What it trains:
- Shoulder and triceps strength
- Balanced pressing mechanics
- Full range of motion without lower body compensation
How to use it:
Sit tall on a flat bench or box with your back unsupported. Press both dumbbells overhead with control, making sure you’re not leaning back or flaring your ribs.
Use moderate weight for 3 to 4 sets of 6 to 10 reps, keeping the tempo steady and clean.
Exercise 4: Incline Dumbbell Press or Close-Grip Bench Press
If you’re getting the bar off your shoulders but stalling out at the top, it’s likely a triceps issue. Both the Incline Dumbbell Press and Close Grip Bench Press build pressing strength that directly transfers to the overhead position – especially the lockout.
Incline pressing gives you a pressing angle that hits the front delts and upper chest. The close-grip bench shifts the load more toward your triceps, which are key for finishing any heavy overhead rep.
What it trains:
- Triceps and upper pressing strength
- Stability in the top half of the press
- Control under heavier loads
How to use it:
Pick one and rotate it into your upper body training day. Stick with moderate to heavy sets of 5 to 8 reps, keeping the form tight.
For overhead carryover, control the eccentric and finish each rep strong at the top.
Exercise 5: Band Pull-Aparts or Face Pulls
It’s easy to overlook your upper back when thinking about pressing, but that’s a mistake.
These smaller muscles are responsible for keeping the shoulder joint stable and the bar moving in a clean, vertical path. If your overhead position is shaky or your shoulders feel beat up, this is where to start.
These movements may not be flashy, but they’re highly effective.
What it trains:
- Rear delts, traps, and rhomboids
- Postural strength and shoulder health
- Scapular control and endurance
How to use it:
Use high reps and perfect form. Try 2 to 3 sets of 15 to 20 reps as part of your warm-up or between heavier pressing sets.
Closing: Pressing Power Comes From More Than Just Shoulders
If your overhead press isn’t moving, it might not be a matter of just doing more of the same. To press more weight, you need to build the muscles that stabilize, support, and finish the lift – not just the ones that start it.
Add a few of these exercises into your weekly training and focus on quality. More control. More power. More carryover to the lift you’re trying to improve.
The stronger your support system, the stronger your press will be.
