Improve Strength and Stability with the Half-Kneeling Overhead Press with Alyse

The half-kneeling overhead press is a challenging and rewarding exercise that can help you improve upper body strength and overall stability. Alyse broke down the proper form and technique to ensure you reap the benefits. Learn more about this movement and how it can help you achieve your fitness goals.

What Is the Half-Kneeling Overhead Press?

The half-kneeling overhead press is an upper-body strength training exercise that focuses on improving shoulder stability and strength while engaging the core and lower body. It involves kneeling on one knee with the other foot on the ground while pressing the weight overhead until the arm is straight. This version of the overhead press places you in a slightly unsteady position, requiring an engaged core to stabilize your body.

Which Muscle Groups Do This Exercise Target?

This press is a type of compound exercise that targets various muscle groups, such as:

• Shoulders: The body parts that work as you press the dumbbell overhead. Doing the exercise can also improve anterior, lateral and deltoid muscles.

• Triceps: They’re heavily engaged in extending your arms as you push the weight overhead.

• Traps (Trapezius): This plays a role in shoulder stabilization and proper movement. 

• Core: You engage your abs, obliques and other muscles to maintain equilibrium.

• Legs: The exercise also targets the legs, but to a lesser degree, as they assist in keeping your body in an upright posture.

The Benefits of Doing Half-Kneeling Overhead Press

Overhead pressing has various benefits, including:

• Improved strength of shoulder muscles: Since this exercise targets the deltoids and triceps, it allows for a full range of motion, contributing to shoulder development.

• Better core stability: The half-kneeling overhead press can help improve stability. Your core helps maintain your balance against the lifted weight as you raise your arm.

• Enhanced posture: Core muscles that have become weak from inactivity may cause you to lean forward unconsciously, contributing to poor posture. The kneeling stance encourages an upright posture and pressing with one arm enables you to resist lateral tilting, promoting better control.

The Step-by-Step Guide

The half-kneeling overhead press may seem intimidating, but preparation can help you master it. Here’s how to do it, as shown by Alyse.

1. Do a Quick Form Check

Start in a half-kneeling position with one knee down — directly under the hip —- and the other foot forward, ensuring both knees are bent at about a 90-degree angle. Feel free to use a balance pad for support. You can adjust where your front foot is to gain proper balance since a narrower gap between the foot and knee can make it challenging to maintain an upright posture.

The front foot shouldn’t be pressed hard on the floor. Concentrate on holding your position,

maintaining a straight line from the head to the knee.

2. Hold the Weights

Hold a dumbbell or a kettlebell in one hand on the side where you’re kneeling at shoulder length. Your palm should be inward when holding a kettlebell, and place it on the back of your forearm.

You can start with a weight you’re comfortable with. Progress doesn’t always mean increasing weight — you can improve other aspects, like your form or tempo.

3. Keep Core Tight

   
   

Engage your core, ensuring your posture stays upright.

4. Extend Arm

   
   

Inhale and press the dumbbell overhead. Exhale as you extend your elbow until your arm is straight without locking it. Keep your bicep close to your ear and your shoulders relaxed. Focus your gaze forward and make your movement slow and controlled.

5. Put It Back Down

   
   

Slowly drop your elbow to the side, returning to the starting position. Control the movement, exhaling as you press and inhaling as you lower the dumbbell.

Remember to stay focused. As you extend your elbow, your body naturally leans from side to side, so keep your back flare and upright by engaging your abs. 

Tips & Tricks on How to Master the Exercise 

Adopt these key techniques to maximize your results:

• Pair with a lower body exercise: Squats are an exercise that helps elevate your heart rate without requiring equipment. Pair it with the half-kneeling overhead press for a more productive workout.

• Control your movements: Stay mindful to reduce your risk of injuries. Lock in your core so you can properly control your movements. That way, your shoulders, elbows and wrists stay aligned. Keep distractions like your phone away so you remain focused on the workout.

• Observe your body’s reaction: Feeling pressure in your traps or neck during the routine or not extending your elbow may indicate a lack of mobility. Talk with your trainer about possible warmup exercises.

Perform the Half-Kneeling Overhead Press the Right Way With Chris Protein

A personal trainer can provide tailored training to help you master this technique and more. If you’re ready to unlock your full potential, book a session with Chris Protein and start achieving your fitness goals.