The kneeling overhead press is a variation of the standing overhead press. It is not, however, a half-kneeling overhead press where you perform the movement with only one knee on the ground.
As a more niche exercise, you’re definitely not going to see the kneeling overhead press all that often at the gym. But if you have a home gym and you’re tall, ceiling height will likely be an issue for overhead work. The kneeling overhead press may be just the solution you’ve been searching for.
Speaking of home gyms, if you’re looking for the best equipment to help you with the kneeling overhead press, check out the F22 power rack which has the guide bars you’ll need to safely perform this exercise.
The kneeling barbell overhead press is a great way to train your anterior deltoids along with a wide range of stabilizer muscles. Because you’re not able to stand and brace your body in the same way as with a standard overhead barbell press, the kneeling barbell overhead press enables you to increase the intensity of the stabilizer muscle workout.
On top of this, at their workplace, some people have to work in sub-optimal positions, for example baggage-handlers at the airport. Research suggests that there is a reduction in strength capability while lifting weight at a full kneeling position, compared to a half-kneeling position. (Haslegrave, Tracy, Corlett, 1997)
From this point of view, training in less common positions like the kneeling position can help build strength for atypical situations.
Exercise Breakdown
First things first. It’s important to make sure you’re properly warmed up for the kneeling barbell overhead press. If you need some help with creating a shoulder warm-up here is a sample routine:
|
Exercise |
Repetitions |
Duration |
|
Arm Circles |
10 each direction |
1 minute |
|
Shoulder Shrugs |
15 reps |
1 minute |
|
Shoulder Stretch |
- |
30 seconds each side |
|
Internal/External Rotation |
15 each direction |
2 minutes |
|
Scapular Push-Ups |
10 reps |
1 minute |
|
Banded Pull-Aparts |
15 reps |
1 minute |
Start Position
- If you don’t have rubber mats in your workout area, fold over a yoga mat or even a towel to help cushion your knees. A couple of ab mats will also work well.
- Set the barbell on the guide bars of the rack. The height should be set at a level where you won’t hit the bar in the course of a repetition but also high enough to allow you to comfortably pick up the bar.
- You can also pick up the bar directly from the floor if you don’t have access to a rack. But you’ll be limited with the weight you can lift with this variation.
Execution
- Wrap your thumbs around the bar unless you are experienced with the kneeling overhead press. The bar should be held directly above the wrist joint and not behind it. Ensure your wrist is not in dorsiflexion as this is a common cause of wrist injury.
- Your elbows should be positioned at 45 degrees. Take a deep breath and hold it to help brace your abdomen. If possible, hold your breath until the end of the movement and the bar has come back down to the start position. However, if that’s not possible, try to hold it at least until the top of the movement.
- Squeeze your glutes and tilt your head back slightly with your chin down and in. This helps to avoid being hit by the bar. Press the weight directly up and push your head forward under the bar. Try to lock out the elbows at the top. Hold for up to one second before the eccentric part of the rep.
End Position
- You should bring the bar back down as slowly as possible, and your elbows should maintain the 45-degree angle.
- Remember to tuck your chin to avoid accidentally hitting your face with the bar. Exhale as the bar returns to the level of your collar bone. Pause for a half second, inhale and repeat the above steps. Remember to keep the glutes and abdomen tight for the duration of the movement.
Most lifters do not try and lift heavy for the kneeling overhead press. As such, consider starting with a moderate weight and reps in the range of 10-12.
Common Mistakes
- Shrugging your shoulders
Avoid shrugging your shoulders as you start the movement. While it may help in the short term, in the long run it may work to limit your overall strength. There is also a risk that the sudden movement may destabilize your control of the bar. If you find yourself needing help with each rep, it’s a sign that the weight is too heavy.
- Making contact with your face
When you’re performing a difficult movement like the kneeling overhead press, your focus is going to be primarily on keeping steady in the full kneeling position. It’s easy to forget about the path of the bar and to accidentally strike your chin or nose on the way up or down. Pause before each repetition, tuck your chin and ensure your head is out of the way.
- Leaning back
Because you don’t have the stability that comes with a full standing position, you might find yourself off-balance at key moments. Likewise, you may find it convenient to lean back to help complete a rep. If you’re swaying under the weight, it’s possible the bar is too heavy. If you reduce the weight and still have issues with stability, it’s likely that you need to spend some time strengthening your core muscles before including the kneeling overhead press in your shoulder development program.
Muscle Engagement
|
Category |
Muscles |
Description |
|
Primary Muscles |
Deltoids (Anterior, Medial, Posterior) |
Shoulder muscles responsible for lifting the arm and providing stability during the press. |
|
Triceps Brachii |
Located on the back of the upper arm, responsible for elbow extension. |
|
|
Secondary Muscles |
Trapezius (Upper, Middle) |
Helps stabilize the shoulder blades and assist in the upward movement of the arms. |
|
Serratus Anterior |
Located on the side of the chest, stabilizes the scapula during the overhead movement. |
|
|
Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis) |
Stabilizes the shoulder joint. |
|
|
Stabilizing Muscles |
Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis) |
Maintain torso stability and prevent the lower back from arching. |
|
Erector Spinae |
Runs along the spine, helps maintain an upright posture. |
|
|
Gluteus Maximus |
Stabilizes the hips and maintains proper alignment of the torso. |
|
|
Hip Flexors |
Provide stability to the lower body while kneeling. |
In the kneeling overhead press you’ll primarily be training your anterior deltoid muscle, also known as your front delt. This muscle connects from your clavicle and shoulder blade to your arm bone (humerus). It is mainly responsible for moving your arm forward.
Along with the front delt, you will also get a great workout in for your three glute muscles. These are very large and powerful muscles and perform a wide range of functions. In the case of the kneeling overhead barbell press, they assist in stabilizing your hips and trunk.
The gluteus maximus in particular is prone to inhibition and weakness which contributes to chronic pain, injury and athletic under-performance. (Buckthorpe, Stride, Villa, 2019) So any opportunity you get to connect with and train your glutes is highly recommended.
Summary
The kneeling barbell overhead press is a good option for those of us who train at home and have ceiling height limitations. It’s also great as a variation of the overhead press and a useful way to get more stabilization work done as part of a main movement.
Just make sure you have proper padding under your knees as you increase the weight because you can experience pain if the ground is quite hard.
For me, the kneeling overhead press is a fun variation shoulder movement and I cycle it into my shoulder program every few months. My goal is not to increase shoulder strength per say, rather to work the stabilizer muscles while getting some front delt reps in. I find it helps with shoulder muscle hypertrophy. For other lifters, this exercise only forms part of their shoulder warm-up routine.
You May Also Like
- How To Do The Overhead Press?
- How To Do The Seated Shoulder Press?
- How To Do The Landmine Shoulder Press?
References
Buckthorpe M., Stride M., Villa FD. (2019). Assessing and treating gluteus maximus weakness – a
clinical commentary. International Journal of Sports & Physical Therapy,14(4): 655-669.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/
Haslegrave C.M., Tracy M.F., Corlett E.N., (1997). Strength capability while kneeling. Ergonomics,
40(12): 1363–1379. https://doi.org/10.1080/001401397187414
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