Underhand Press: Muscles, Execution, Benefits, and Variations

How to Do Underhand Press?

The underhand press, often referred to as the reverse-grip overhead press, is a strength training exercise that targets the shoulders and triceps with a unique emphasis due to its supinated (palms-up) grip, offering a distinct stimulus compared to the traditional overhead press.

What is the Underhand Press?

The underhand press is a compound exercise primarily involving the shoulders and triceps, performed by pressing a barbell or dumbbells overhead with your palms facing towards you (supinated grip). While conceptually similar to a standard overhead press, the altered grip changes the biomechanical leverage, shifting emphasis and recruiting different muscle fibers more intensely.

Muscles Engaged

The unique grip of the underhand press alters muscle activation patterns, providing a distinct stimulus.

• Primary Movers:
  • Anterior Deltoid: The front head of the shoulder muscle, heavily recruited for shoulder flexion.
  • Triceps Brachii: All three heads (long, lateral, medial) are significantly engaged, particularly for elbow extension and lockout.
• Secondary/Stabilizers:
  • Upper Pectoralis (Clavicular Head): Assists in the initial push.
  • Serratus Anterior: Stabilizes the scapula.
  • Trapezius (Upper and Middle): Assists in shoulder elevation and stabilization.
  • Rotator Cuff Muscles: Provide dynamic stability to the shoulder joint.
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Crucial for maintaining a stable torso, especially in a standing variation.

Step-by-Step Execution (Barbell Underhand Press)

Proper form is paramount to maximize effectiveness and minimize injury risk.

1. Setup:
   • Barbell Placement: Set the barbell in a power rack at a height just below your upper chest or clavicle when standing.
   • Grip: Stand facing the barbell. Reach under the bar and grasp it with an underhand (supinated) grip, hands approximately shoulder-width apart. Your palms should be facing you.
   • Stance: Position your feet hip-width apart, directly under the bar. Maintain a slight bend in your knees and engage your core.
2. Unracking the Bar:
   • Take a deep breath, brace your core, and lift the bar off the rack by extending your knees and hips.
   • Take one or two steps back from the rack to create space.
3. Initiating the Press:
   • Keep your elbows tucked slightly forward, not flared out to the sides. The bar should rest just above your collarbones or upper chest.
   • Maintain a neutral wrist position to avoid hyperextension.
4. The Press:
   • Exhale as you powerfully press the bar directly overhead in a controlled manner. Visualize the bar moving in a straight vertical line.
   • As the bar clears your head, slightly push your head through the "window" created by your arms, ensuring the bar finishes directly over your mid-foot.
   • Fully extend your elbows at the top, but do not lock them out aggressively or hyperextend.
5. The Descent:
   • Inhale as you slowly and controlled lower the bar back down to the starting position on your upper chest/collarbones.
   • Maintain control throughout the eccentric (lowering) phase.
6. Repetition:
   • Without resting on your chest, immediately begin the next repetition, maintaining core tension and proper form.

Benefits of the Underhand Press

Incorporating the underhand press into your routine can offer several advantages:

• Enhanced Triceps Activation: The supinated grip places the triceps in a more advantageous position, leading to greater activation and potential for hypertrophy and strength gains in this muscle group.
• Targeted Anterior Deltoid Development: While all overhead presses hit the anterior deltoid, the underhand grip can provide a slightly different angle of attack, potentially leading to more comprehensive front shoulder development.
• Improved Overhead Lockout Strength: Due to the increased triceps emphasis, this exercise can directly translate to stronger lockout performance in other pressing movements like the bench press or conventional overhead press.
• Shoulder Joint Variation: For some individuals, the underhand grip may feel more comfortable on the shoulder joint than a pronated grip, as it can reduce internal rotation stress. However, this is highly individual and depends on existing shoulder mechanics.
• Novel Stimulus for Muscle Growth: Changing your grip provides a new stimulus to the muscles, which can help break through plateaus and promote continued adaptation.

Common Mistakes and Safety Considerations

To ensure effectiveness and prevent injury, be mindful of these common pitfalls:

• Excessive Weight: Using too much weight often leads to compensatory movements, such as excessive back arching, which can strain the lumbar spine. Prioritize form over load.
• Flaring Elbows: Allowing elbows to flare out to the sides reduces triceps involvement and places undue stress on the shoulder joint. Keep them slightly tucked forward.
• Over-Arching the Back: Losing core tension and excessively arching the lower back puts the spine at risk. Maintain a neutral spine and brace your core throughout the movement.
• Incomplete Range of Motion: Not lowering the bar fully to the chest or not achieving full extension overhead limits muscle activation and the exercise's benefits.
• Wrist Pain: The supinated grip can put more stress on the wrists, especially with heavier loads. Consider using wrist wraps if you experience discomfort, or opt for dumbbells which allow for more natural wrist movement.
• Lack of Control: Jerking the weight up or letting it drop quickly on the descent increases injury risk. Maintain strict control throughout both phases of the lift.
• Spotter: For heavier loads, always use a spotter or perform the exercise within a power rack with safety pins set at an appropriate height.

Variations and Progressions

To keep your training fresh and progressive, consider these variations:

• Dumbbell Underhand Press: Allows for independent arm movement, promoting balance and stability. It can also be more forgiving on the wrists and shoulders as dumbbells allow for slight rotation.
• Seated Underhand Press: Reduces the involvement of the lower body and core, allowing for greater focus on the upper body pressing muscles.
• Machine Underhand Press: Offers a fixed path of motion, which can be beneficial for beginners to learn the movement pattern or for advanced lifters to isolate muscles more effectively.
• Single-Arm Underhand Press (Dumbbell): Excellent for addressing muscular imbalances and further challenging core stability.

Who Should Consider the Underhand Press?

The underhand press is a valuable addition for:

• Fitness Enthusiasts: Looking to add variety and new challenges to their shoulder and triceps routines.
• Bodybuilders: Seeking to target the anterior deltoids and triceps from a different angle for comprehensive development.
• Strength Athletes: Aiming to improve overhead lockout strength.
• Individuals with Shoulder Discomfort: If a traditional overhead press causes discomfort, the underhand grip might be a viable alternative for some, though professional consultation is advised.

Conclusion

The underhand press is a powerful and effective exercise for building strength and size in the shoulders and triceps. By understanding its unique biomechanics, mastering proper form, and being mindful of common mistakes, you can safely and effectively incorporate this movement into your training regimen, adding a valuable dimension to your upper body development. Always prioritize technique over load and listen to your body to ensure long-term progress and injury prevention.