How Much Of Your Body Weight Should You Be Able To Overhead Press? 8 Crucial Factors To Consider
There’s no question that the overhead press is a great exercise for developing strength and size in the shoulders and upper body. But how much of your body weight should you be able to overhead press?
This is a question that a lot of people have, and it is a good one to ask.
After all, if you want to get stronger and build muscle, then you need to know what your goals should be. So, how much weight should you be able to overhead press? Let’s take a look.
How much of your body weight should you be able to overhead press?
The answer to this question will depend on a few factors, such as your experience level, your weight, and your body type. If you are a beginner, then you should be able to overhead press about half of your body weight. For example, if you weigh 200 pounds, then you should be able to press 100 pounds overhead. If you are intermediate, then you should be able to press about two-thirds of your body weight. So, if you weigh 200 pounds, then you should be able to press about 133 pounds overhead. If you are advanced, then you should be able to press about three-quarters of your body weight. So, if you weigh 200 pounds, then you should be able to press about 150 pounds overhead. Of course, these are just general guidelines. Your actual number may be different depending on your individual strength levels. But, in general, these are the kind of numbers you should be aiming for if you want to get stronger in the overhead press.
What are your goals?
When it comes to strength training, you need to have specific goals in mind. Otherwise, you won’t know if you are making progress or not.
So, what are your goals with the overhead press? Do you want to be able to press a certain amount of weight? Do you want to be able to do a certain number of reps with a certain amount of weight? Do you want to be able to do the exercise for a certain number of sets?
Are you training for something specific, such as a powerlifting meet? Or are you just trying to get stronger and build muscle in general?
Your goals will determine how you train, and they will also determine how much weight you should be able to overhead press.
If your goal is to be able to press a certain amount of weight, then you need to focus on increasing your strength. You can do this by doing things like lifting heavy weights, doing low reps, and focusing on compound exercises like kettlebell press.
If your goal is to be able to do a certain number of reps with a certain amount of weight, then you need to focus on endurance training. This means doing things like lifting lighter weights, doing higher reps, and focusing on isolation exercises like the seated overhead press.
If you’re just trying to get stronger and build muscle in general, then you should focus on a mix of both strength and endurance training. This means doing things like lifting heavy weights, doing moderate reps, and doing a mix of compound and isolation exercises like the two exercises above.
No matter what your goals are, you need to make sure that you are training consistently and making progress. This means adding weight to the bar or doing more reps every week. If you can do this, then you will eventually reach your goals.
Whatever your goals are, make sure you write them down and keep track of your progress. This will help you stay motivated and on track with your training.
Genetics
Genetics will also play a role in how much weight you can overhead press. Some people are just naturally stronger than others.
If you have good genetics, then you will probably be able to overhead press more weight than someone with bad genetics.
There is no way to change your genetics, but you can make the most of what you have. If you have good genetics, then make sure you train hard and focus on getting stronger.
If you have bad genetics, then you will just have to work a little harder to reach your goals, but it is still possible.
There are always stories about people who aren’t naturally blessed with strength and power but they’ve worked hard and achieved great things.
If you have bad genetics, then make sure you focus on your form and technique. This will help you make the most of your strength and power.
You also need to consider time and patience…
Time and patience
It takes time and patience to build strength. You won’t be able to overhead press your body weight overnight, the only person that could do this would be Bruce Banner after his accident in the laboratory.
It takes months, even years, of consistent training to build the kind of strength that you need to overhead press a heavy weight, let alone your body weight.
If you are patient and consistent with your training, then you will eventually reach your goals. Start by focusing on your form and technique. Make sure you are using the correct weight.
As you get stronger, you can start to add more weight. But always make sure that you are using good form. If your form starts to suffer, then back off the weight.
It is better to use good form with a lighter weight than it is to use bad form with a heavier weight.
Make sure you set smaller but manageable goals to help you stay motivated. Set a goal to overhead press your body weight within 6 months or 1 year.
And don’t forget to have fun with your training. If you’re not enjoying it, then you’re not going to stick with it. Find a way to make your training fun and you will be more likely to stick with it for the long term.
Related: Why Is Shoulder Press So Hard? All The Answers For Rapid Progress
Weight-to-press ratio
Now that we’ve talked about genetics and time, let’s talk about the actual weight you should be able to overhead press.
There is no simple answer to this question because it depends on a number of factors, including your goals, your genetics, and your level of strength and conditioning.
There’s also another point you need to take into account…which is that after someone weighs a certain amount, they may find it difficult to press their body weight, regardless of how strong they are.
For example, a 120-pound person will be able to overhead press their body weight relatively easily. But, a 250-pound person may find it much more difficult to press their body weight.
This is because the weight is distributed differently on their body. The 120-pound person has a lower center of gravity and a smaller frame, which makes it easier for them to press their body weight.
The 250-pound person has a higher centre of gravity and a larger frame, which makes it more difficult for them to press their body weight.
So, if you are a larger person, then you may find it more difficult to press your body weight. But, this doesn’t mean that you won’t be able to do it.
You may just have to work a little bit harder to reach your goals. Here are some general guidelines for how much weight you should be able to overhead press:
If you are a beginner, then you should be able to overhead press around 50% of your body weight. If you are intermediate, then you should be able to overhead press around 75% of your body weight. If you are advanced, then you should be able to overhead press your body weight or more.
Of course, these are just general guidelines and you may be able to overhead press more or less than these percentages depending on your individual circumstances.
Consider limb length and height
Another factor you need to take into account is your limb length and height.
If you have long arms, then you may find it more difficult to press your body weight because the weight is further away from your centre of gravity.
If you are tall, then you may also find it more difficult to press your body weight because you have a longer lever to work with.
Both of these factors make it more difficult to press your body weight. Though it takes time and effort, you will reach your goals if you stay dedicated to your training.
The majority of Olympic lifters do tend to be on the shorter side, which gives them an advantage when it comes to pressing weight overhead. However, this doesn’t mean that taller people can’t be successful at Olympic lifting.
Open to debate
There’s a lot of debate surrounding how much weight you should be able to overhead press.
Some people believe that you should be able to press your body weight. Others believe that you should be able to press more than your body weight. However, there is no definitive answer.
These are just general guidelines and you may be able to overhead press more or less than these percentages depending on your individual circumstances.
As you can see, there is no simple answer to the question: “How much of your body weight should you be able to overhead press?” It depends on a number of factors, including your goals, your genetics, and your level of strength and conditioning.
At the end of the day, it’s up to you to decide how much weight you want to be able to overhead press. Set your goals and put in the hard work and dedication required to reach them.
Related: Why Are My Shoulders Never Sore? 16 Crucial Factors To Consider
Should press more sitting down
When you are pressing weight overhead, you should be able to press more weight sitting down than standing up.
This is because when you are sitting down, your body is more stable and you have a stronger base to work with.
When you are standing up, your body is less stable and you have a weaker base, which makes it more difficult to press the weight overhead.
If you want to increase the amount of weight you can press overhead, then you should focus on pressing weight while sitting down. This will help you to build a stronger base and increase your overall strength.
As you get stronger, you can gradually start to add standing overhead presses. With that in mind, you should always be able to press more weight sitting down than standing up.
Shoulders are fragile joint
Always keep in mind that your shoulders are fragile joints. This means that you need to be careful when pressing weight overhead and always use proper form.
If you use poor form or try to press too much weight, then you could injure your shoulders. So, be sure to warm up properly and listen to your body.
If something feels wrong, then don’t do it. It’s better to be safe than sorry. As you know warming up is important to get your muscles ready for the workout.
You should start with some light cardiovascular activity to get your heart rate up and then do some dynamic stretching.
After that, you can start to add weight and do some specific exercises to warm up your shoulders.
Some good exercises to warm up your shoulders include arm circles, overhead presses with a light weight, and pull-ups.
These are just a few guidelines to help you determine how much weight you should be able to overhead press.
Final thoughts…
In conclusion, there is no definitive answer to the question: “How much of your body weight should you be able to overhead press?”
It depends on a number of factors, including your goals, your genetics, and your level of strength and conditioning.
At the end of the day, it’s up to you to decide how much weight you want to be able to overhead press. Set your goals and put in the hard work and dedication required to reach them.
How much of your body weight can you press? Let me know in the comments section below.
