7 Exercises to Pair with the Overhead Press

If you’re searching for the right move to combine with the overhead press, go for the one you can quickly switch to.

This can result in a full-body routine that is demanding, tones the muscles, and provides a cardio workout all at the same time.

The ‘secret’ to a great overhead press pairing is to use anything of the same weight as the shoulder press.

Select movements such as the squat, RDL, and sit-up.

These workouts enable you to easily move from one to the other, offering you a workout that will leave your muscles tired and your body sweaty.

Try these seven drills to complement the overhead press.

Exercises to Pair with the Overhead Press

1- Reverse Lunge

The reverse lunge is the first exercise that can be combined with the overhead push.

You should begin the shoulder press as soon as you begin to rise from your lunge.

For an extreme and demanding exercise, alternate legs and go to failure.

2- Sumo Squat

The sumo squat is a perfect workout to combine with the overhead press.

You’ll work not just your legs and inner thighs, but also your shoulders and triceps.

Making this a dynamic workout by lifting hard for low reps and lightweight for high reps.

3- RDL

The RDL is an activity that goes well with the overhead press.

A Romanian deadlift is an excellent movement for the posterior chain.

This would be a smooth process when you come up during the contraction period.

Simply do a shoulder press at the tip.

4- Standard Squat

It’s the same as performing a thruster to go from a squat to an overhead button.

These workouts are a perfect aerobic workout since they target the quads, hamstrings, glutes, and deltoids.

For a full-body exercise, combine the thruster with a pushup jack or bicep curl.

This may be done using a barbell or dumbbell.

5- Sit-Up

The sit-up is another exercise that can be combined with the overhead push.

When you sit up, position your feet under something and then move into the shoulder press.

Do as much as you can to work not just your deltoids but also your abs, obliques, hip flexors, and triceps.

6- Split Squat

A split squat is an excellent movement to do in conjunction with a shoulder press.

Strike your weapons backward as you rise from your upright lunge.

Since it would be difficult to maintain composure during this workout, only experienced exercisers can attempt it.

7- Knee Raise

The knee raise is the last exercise that can be performed with the overhead button.

Anyone with any skill level will do this.

Simply switch between knee raises and shoulder presses each time.

This combination will put the abs, hip flexors, and deltoids to the test.

What Exercise Can You Do At Home in Place Of The Overhead Press?

You may substitute dumbbell shoulder press, Arnold press, landmine press, Z-press, and incline barbell bench press for the overhead press. Both of these exercises, including the overhead push, would target the shoulder muscles.


Choose an exercise that transitions well, provides a demanding workout, and leaves you with a sense of pride when paired with the overhead press. Exercises such as the sumo squat and knee lift complement the shoulder press.

Exercises close to these can provide you with a better workout experience. Combining both activities will save you time and effort. If completed correctly, a solid workout can only take you 30 minutes.

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