For those aiming to develop impressive shoulders and well-defined triceps, the overhead press is likely a staple in your workout routine. This exercise is highly effective for boosting upper-body strength and power. However, even with countless repetitions, there’s always potential for enhancement. Without proper attention to form, achieving your goals can be challenging. We have discovered a straightforward stretch that can significantly enhance your overhead press technique.

The One Stretch To Improve Your Overhead Press Form

The magic stretch we’re discussing is known as the lat and thoracic spine opener. To perform this, you will need a box or a bench as well as a towel or stick.

“This stretch is extremely beneficial for enhancing shoulder flexion and thoracic extension at the same time, both of which are essential for executing a powerful, pain-free overhead press,” explains Leon Veal, a level three certified personal trainer and the head of nutrition and innovation at Styrkr.

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How To Do It

If you’re ready to boost your overhead press form, let’s dive in.6254a4d1642c605c54bf1cab17d50f1e

1. Grab a stick/bar, holding it with your hands shoulder-distance apart.
2. Kneel in front of a sturdy box or bench with your elbows on the edge, holding the stick or towel vertically.
3. Press your hips back to your heels and lower your chest toward the ground, allowing the stick/bar to come overhead.
4.  Keep your elbows fixed and “push the chest through your arms” to promote a solid thoracic extension.
5. Hold the bottom position for 30 to 60 seconds and repeat 3 to 4 times.

To improve your form, complete this stretch a minimum of 4 to 5 times a week, especially on press days. Just doing 2 to 3 rounds of 30 to 60 seconds each can boost overhead mobility in just two weeks.

“It’s not just about stretching, it’s about consistent, mindful practice,” Leon tells us.

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Common Mobility Restrictions That Impact Your Overhead Press

“The most common mobility restrictions I see are in the lats, thoracic spine, and glenohumeral joint (shoulder),” Leon tells us. “These areas are often tight from sitting, poor posture, or repetitive pressing with limited overhead range. If you can’t get full shoulder extension without having to use the lower back, you’re not just limiting strength, you’re increasing the chances of injury.”

Alexa Mellardo