Overhead Exercises

Overhead exercises help to strengthen your core and add stability and conditioning to your torso. Many overhead exercises are a variation of already developed exercise techniques but with the requirement of placing your hands over your head to engage a wider range of muscles such as your deltoids, trapezoids, lower back and abdominals. Overhead exercises can be performed with or without weights depending on the amount of resistance required, making them an effective addition to your calisthenic or weightlifting regimen.

  1. Dumbbell Shoulder Press

    • Dumbbell shoulder presses target your anterior deltoids, biceps, triceps and trapezius muscles. These exercises can be performed from a bench seat or from a chair. Sit with your back straight, holding a dumbbell in each hand. Lift the dumbbells to the height of your shoulders, with your elbows bent to 90-degress and parallel to your chest. Press the dumbbells upward, extending your arms overhead. Lower the dumbbells to the side of your shoulders for another repetition. Perform three sets of 10 reps.

    Crunch - Hands Overhead

    • Performing a crunch with your hands overhead adds an effective variation to standard crunches that emphasizes core strength and stability. Lie on the floor with your back flat, bending your knees to a 60-degree angle between your hamstrings and calves. Stretch your arms overhead and cross your palms. Keep your arms, head, neck and shoulders aligned as you curl your body forward, bringing your shoulder blades just off the floor. Exhale and then hold the contract for one to two seconds. Inhale as you slowly lower down and return to the starting position. Perform three sets of 15 reps.

    Lever Seated High Row

    • The lever seated high row exercise utilizes a high row machine to help you target your biceps, shoulders and back. Sit on the seat with your chest against the pad. Grasp the lever handles, using an overhand grip. Pull the lever back until your elbows are behind your back and your shoulders are pulled back. Extend your arms, stretching your shoulders forward, until you return to the starting position. Perform four sets of 10 reps.

    Kettlebell Swing

    • Kettlebell swings are a dynamic full-body exercise that targets your hips, knees, ankle, shoulders, scapula and spine. Straddle the kettlebell, positioning your feet slightly wider apart than shoulder width. Squat down and grasp the kettlebell with an overhand grip, positioning you shoulder over the kettlebell, with your back taut low and trunk close to vertical. Pull the kettlebell up off floor, just above the height of your ankles, then immediately dip down slightly, swinging the kettlebell back under your hips. Quickly swing the kettlebell up by raising your upper body upright and extending your hips. Continue to swing the kettlebell back down between your legs and up higher with each swing, until it can be maintained at a height just above your head.