The Last Two of the Big 5 - Overhead and Lats

Last week, I listed some options for the 3/5 of The Big 5 Strength Exercises, today we wrap up the Big 5 with overhead press and pullup variations. Remember to let me know and we can go through them in training 😊 or simply chuck the terms into google and you’ll get good examples.

Most important first – Overhead press > first exercise to try is a barbell overhead press, then you could try:

1. DB/KB overhead press (shoulders, arms, chest, and upper back)

2. Single arm overhead press (working on L/R balance of all muscles)

3. Half-kneeling single arm overhead press (working on L/R balance of all muscles)

4. Landmine press (working on L/R balance of all muscles)

All of these require a strong stable pelvic position so we can work shoulders, arms, chest, and upper back.  All of them work the front and middle deltoids (shoulder muscles), all of them work the triceps. The muscles that open your chest (thoracic extenders and scapula stabilisers – chuck these terms into google for more detail) get worked at the bottom of the press, while the lower core stabilises the pelvis. Some lifts allow us to focus on addressing the weaker side, others work on L+R coordination.

Lastly, the final exercise I prescribe is Lat pulldowns > the first exercise to try is a neutral, overhand grip lat pulldown, then you could try:

1. Wide grip lat pulldown (more lat focus)

2. Close grip underhand pulldown (more bicep focus)

3. Single arm pulldown (working on L/R balance of all muscles)

4. Decline pulldown (working more on lower traps and lats)

5. Pullups or chin-ups (working it all plus abs!)

All these exercises focus on biceps, latissimus dorsi, rotator cuffs, middle and lower trapezius, rhomboids, and rear deltoids. Some get the core involved, though mostly I encourage the mid-pack muscles to open the chest rather than the core to curl the front ribs down.

If you have back pain or poor posture, do not use this exercise until you have sorted the pain/posture out. Vertical pulling will likely make it worse. This is why I have listed it last in my Top 5 Big Strength Exercises – we already sit hunched over a keyboard (like I am right now!), we don’t need these muscles tighter and to be more hunched. Tight lats and pecs create the “hunch”. While pulldowns are helpful for opening the chest, people often move to pullups quite early without understanding how much the chest must open during a pull motion.

So that’s the wrap on my Big 5 Strength Exercises and the 5 variations of each! Next week I will go through an example of how to strengthen an injury – using real life experiences

If you’re stuck and you need guidance, hit me up in training or shoot me an email! Sally.bromley@live.com.au