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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 3-5 | 3-5 min |
| Hypertrophy | 4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Overhead Press to your workout. FitCommit tracks sets, reps, and calories burned.
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4
cal/min light
6
cal/min moderate
9
cal/min vigorous
Leg drive for heavier loads
Removes leg drive for strict pressing
Unilateral, more stabilization
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Overhead Press is suitable for those with some training experience. Build up from lighter weights focusing on form.
Overhead Press primarily targets the Anterior Deltoid, Lateral Deltoid. Secondary muscles include Triceps, Upper Trapezius, Core. This makes it effective for Shoulders development.
Most people benefit from doing Overhead Press 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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