Tutorial: Kinesis Station Overhead Press

WHAT

The Kinesis Station Overhead Press is a seated push pattern that builds strength and mobility in the upper body. It targets the shoulders, arms and upper back. The exercise uses cable training, which increases muscle activation through the core.

HOW

• Grab the handles in a comfortable position by the shoulders; start with some tension in the cables.
• Keep the back straight and engage the core; push the feet down slightly to connect with the ground (and increase stability).
• Push the handles up and straighten the arms until you reach an overhead position. Don’t completely lock out – you should feel as though the shoulder and upper back muscles are activated, rather than feeling the joints overloaded.
• Return under control, and repeat for reps or time.

Tip: when the elbows reach horizontal, shrug the shoulders upwards – this will allow the shoulder blades to effectively rotate, reducing unnecessary stress through the smaller rotator cuff muscles.

WHY

• Modern day lifestyles have reduced the need for overhead strength, resulting in significant losses in shoulder strength and mobility. The Kinesis Station overhead press allows us to reclaim this strength.
• This exercise challenges joint stability and mobility via the unstable nature of cable training.
• If range of motion in the overhead press is limited/restricted, try rolling out the lats before performing the overhead press. This will reduce unnecessary stress on the low back and allow your shoulder joint to work more efficiently.
• The Kinesis overhead press is a great alternative to fixed resistance shoulder press machines, offering greater control of movement – this is particularly beneficial as part of shoulder rehabilitation, where specific ranges of motion may be restricted or even painful. In these cases, the adaptive nature of cable motion can still allow for training around a restriction.
• The Kinesis Station overhead press is ideal for those who want to build a foundation of strength for advanced presses, such as free weights and body weight – both of which require greater levels of stability, balance and control.

View other tutorials:

• Suspended lunge
• Deep squat with long post
• Dumbbell deadlift
• Core bag squat
• KB 2-hand swing
• V-sit explosive
• Box jump
• MB squat to overhead press
• Kinesis row
• Kinesis deadlift
• Calf foam roll
• Butt kicks