Top 5 Exercises to Help Improve My Overhead Press

The Real Reason Your Press Is Stuck (And the 5 Fixes)

If you're searching for the top 5 exercises to help improve my overhead press, it’s because what you're doing isn't working. The truth is, the fix isn't more shoulder exercises. The solution is targeting the weak links holding you back with the Z-Press, Push Press, Incline Bench Press, Seated Dumbbell Press, and heavy Barbell Rows. You're likely stuck at a weight like 95 lbs or 135 lbs, and every time you try to add even 5 pounds, the bar either stalls halfway up or your form completely breaks down. You've tried doing more reps, more sets, maybe even adding front raises until your shoulders burn, but the number on the bar doesn't budge. That frustration is real. It feels like you've hit a genetic limit. You haven't. Your shoulders aren't the problem. The overhead press is a full-body lift disguised as a shoulder exercise. Your sticking point isn't a lack of shoulder strength; it's a failure in core stability, triceps power, or upper back support. The exercises you've been doing don't fix those specific failures. These five exercises do. They are not random accessories; they are targeted solutions designed to smash through the exact point where your press fails.

Finally break your press plateau.

Track your accessory lifts. See your main lifts get stronger.

Why More Overhead Pressing Is Making You Weaker

Your logic makes sense: to get better at pressing, you should press more. But when you're plateaued, doing more of the same failed movement just digs a deeper hole. This is called junk volume. Trying to press your stuck weight of 135 lbs for 5 reps, failing on the 3rd rep, and then trying again next week is not a stimulus for growth. It's just practice for failure. It fatigues your central nervous system for zero benefit and eats up recovery you could use for exercises that actually build strength. The overhead press is a chain, and that chain includes your core, upper back, upper chest, and triceps. Your body is smart; it will only let you press a weight that you can stabilize from the ground up. If your core is weak, your brain puts the brakes on to prevent injury. If your triceps can't lock out the weight, the lift dies. If your upper back isn't a solid shelf to press from, you lose all your power. Grinding out more failed OHP reps doesn't strengthen your weak triceps or build a stronger core. It just makes you tired. To build a 185-pound press, you need the triceps and back strength that can support a 185-pound press. These five accessory lifts build those specific components, so when you return to the main lift, the entire chain is stronger.

You now know the weak links: triceps, upper back, core stability. But knowing isn't doing. Look at your last 8 weeks of training. Can you prove your triceps are stronger? Can you show that your back is doing more work? If you can't track the progress on these accessories, you're just guessing if your main lift will ever improve.

Weeks of progress, all in one place.

Every workout logged. Proof you're getting stronger week by week.

The 8-Week OHP Booster Protocol

Stop hammering your stalled overhead press. For the next 8 weeks, you will focus on getting brutally strong at these five movements. Your OHP will be maintained with lighter weight and perfect form, but the real work happens here. Integrate these into your existing split. For example, on your 'push' or 'shoulder' day, do your OHP, then the Push Press and Incline Bench. On your 'pull' or 'back' day, do your Barbell Rows. The Z-Press can fit in on a leg day or a dedicated core day.

Step 1: The Z-Press (For Brutal Core Stability)

The Z-Press is the ultimate test of core strength and thoracic stability. By sitting on the floor with your legs straight, you remove all possibility of leg drive. Your core has to do 100% of the stabilization. This is what you need when the weight gets heavy overhead.

• How to do it: Sit on the floor with your legs straight out in front of you, about shoulder-width apart. Keep them straight. Hold a barbell in the front rack position. Brace your core like you're about to be punched, and press the bar straight overhead. Control it on the way down.
• Programming: Start light. Very light. The empty 45-pound bar is a good starting point for most. Perform 3 sets of 8-12 reps. When you can complete all 3 sets of 12, add 5 pounds.

Step 2: The Push Press (To Overload the Lockout)

Your strict press is limited by your sticking point. The push press uses a small dip and drive from your legs to blast the bar past that point, forcing your triceps and shoulders to handle a weight 10-20% heavier than your normal press. This teaches your body what it feels like to hold and stabilize heavy weight overhead.

• How to do it: Stand with the bar in the front rack position. Dip down slightly by bending your knees (about 2-3 inches), then explosively drive up, using that momentum to help launch the bar off your shoulders. Press to a full lockout.
• Programming: Use this for strength. Work in the 3-5 rep range for 4 sets. Use a weight that is challenging but allows for explosive form. If your 5-rep max strict press is 135 lbs, you might push press 155 lbs for 3-5 reps.

Step 3: The Incline Bench Press (To Build Pressing Power)

A huge portion of your OHP strength comes from your upper chest and front delts. The incline bench press targets this area perfectly. A strong incline press directly translates to a stronger bottom-half of your OHP.

• How to do it: Set a bench to a 30-45 degree angle. A higher angle hits the shoulders more. Lie back and press the bar or dumbbells from your upper chest to lockout. Control the negative.
• Programming: This is a hypertrophy and strength movement. Work in the 4 sets of 6-10 rep range. Focus on progressive overload-adding 5 pounds or an extra rep each week.

Step 4: Seated Dumbbell Press (For Stability and Muscle)

Using dumbbells forces each arm to work independently, exposing and fixing strength imbalances. Being seated removes leg drive, further isolating the shoulders. This is a fantastic movement for building muscle mass in the delts, which provides a bigger foundation for strength.

• How to do it: Sit on a bench with back support. Bring two dumbbells to shoulder height, palms facing forward. Press them overhead until your arms are fully extended. Don't let them crash together at the top.
• Programming: Go for volume here. 3 sets of 10-15 reps. The goal is a deep burn and a pump. Once you can hit 15 reps on all 3 sets, move up to the next set of dumbbells (e.g., from 40s to 45s).

Step 5: The Barbell Row (To Build Your Pressing Shelf)

A strong press requires a strong back. Your upper back muscles (traps, rhomboids, lats) create a stable shelf from which you press. Without it, you're trying to shoot a cannon from a canoe. A heavy barbell row builds that shelf.

• How to do it: Hinge at your hips with a slight bend in your knees, keeping your back flat. Grab the bar and pull it powerfully into your lower chest/upper stomach. Squeeze your shoulder blades together at the top.
• Programming: Go heavy and with intent. 4 sets of 5-8 reps. This is a primary strength builder. If you can row 225 lbs for reps, your back will be strong enough to stabilize a heavy overhead press.

What to Expect: Your New Press in 60 Days

Progress isn't a straight line, especially when you're breaking a plateau. Here is the realistic timeline for what you will feel and see as you implement this protocol. Don't get discouraged if the main lift doesn't move in the first few weeks. That's part of the process.

• Weeks 1-2: The Foundation Phase. You will feel awkward on the Z-Press and the weight will feel humbling. The push press will feel strange if you've never done it. Your main overhead press might even feel a little weaker because you're fatigued from the new movements. This is normal. Your only job for these two weeks is to master the form of the 5 new exercises. Do not chase weight. Use a weight you can control for the prescribed reps, even if it's just the 45-pound bar.
• Weeks 3-4: The Strength Phase. The movements will start to feel natural. Now, your job is to apply progressive overload. You should be adding 5 pounds or 1-2 reps to your accessory lifts each week. Your Z-Press should feel more stable. Your incline press should be moving up. At the end of week 4, you might test your OHP and find you can hit your old plateau weight for an extra rep, or add 5 pounds for the same reps. This is the first sign it's working.
• Weeks 5-8: The Transfer Phase. This is where the magic happens. The strength you've built in your triceps, back, and core begins to transfer directly to your overhead press. The bar will feel lighter off your chest. The lockout will feel stronger. By week 8, you should be able to add 10-20 pounds to your working sets or your 5-rep max. A 135-pound press becomes a 145 or 155-pound press. This is the payoff.

Warning Sign: If after 4 weeks NONE of your 5 accessory lifts have improved in weight or reps, the problem isn't the program. It's your recovery. You need to eat more calories and sleep at least 7-8 hours per night. Strength is built during recovery, not in the gym.

Frequently Asked Questions

Can I Do These Exercises at Home?

Yes, with modifications. If you have dumbbells, you can substitute them for all barbell movements. A dumbbell Z-Press, dumbbell push press, incline dumbbell press, and dumbbell rows are all effective. The principle of targeting weak points remains the same.

What If I Don't Have a Bench for Incline Press?

You can prop up one end of a sturdy box or stack weight plates under one side of a flat bench to create a slight incline. Alternatively, you can perform a landmine press, which targets the upper chest and shoulders at a similar angle.

How Often Should I Test My Max Overhead Press?

Almost never. Testing your 1-rep max is fatiguing and carries a high risk of injury for little reward. Instead, track your progress on your working sets. If your 5-rep set goes from 135 lbs to 145 lbs, you know your 1-rep max has increased. You don't need to test it to prove it.

My Wrists Hurt During Overhead Press.

This is usually a grip or rack position issue. Make sure you are gripping the bar low in your palm, closer to your wrist, not high in your fingers. Your forearm should be directly under your wrist, creating a solid vertical column. Using wrist wraps can also provide support as you build strength.

Strict Press vs. Push Press: What's the Difference?

A strict press uses zero momentum from the legs. It is a pure test of upper body pressing strength. A push press incorporates a 'dip and drive' from the legs to help initiate the movement, allowing you to handle heavier weights and overload the top portion of the lift.