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Can Wearing a Belt for Overhead Press Increase Performance?

Is Wearing a belt for overhead press necessary? What benefits can you get? Which Muscles are involved during overhead press and choosing the best lifting belt.

Can Wearing a Belt for Overhead Press Increase Performance?
Table Of Contents

When it comes to doing an overhead press, every detail counts. 

Whether it's about your grip or the equipment you use.

But the main question that circulates in a gym community is whether you should use a weightlifting belt to do overhead presses or not.

Overhead press requires you to lift weight over your shoulders, pressing it in the upward direction. People wear belts while doing it. 

But how can a weightlifting belt make your overhead experience easy? Let’s Find out!

Why Wear Lifting Belts for Overhead Press?

overhead press accessories

There are many reasons to use a lifting belt while doing an overhead press. 

A lifting belt helps you to keep your back stable and gives it strength to lift heavy weights so that it does not hurt after workouts. 

It also helps you to make robust progress in your fitness journey.

That's not it. Weightlifting belts are best for muscle weakness, as they make it easier to lift heavy weights without causing muscle pain.

With all this, they also improve your posture.

Benefits of Wearing a Lifting Belt During OHP

You can experience amazing benefits by wearing a lifting belt during the overhead press. 

Here are some of the benefits you can achieve by using a lifting belt:

Enhanced Performance 

When you wear a lifting belt, it provides pressure to the abdomen that stabilizes your spine, and you feel supported to lift heavier weights without any problem.

It’s great to progress in your weight training and build more stamina.

Minimize Strain on Lower Back

The basic purpose of the weightlifting belt is to increase intra-abdominal pressure, which provides support to the spine.

During overhead press, the spine can be subjected to significant compressive forces, especially in the lower back region, that cause back pain, and by weightlifting belt, this issue can be solved instantly.

Improve Stability and Posture

The common mistakes people make during OHP (overhead press) lift are not keeping their back straight and maintaining proper posture.

The weightlifting belt works as a reminder to keep your back straight and avoid overarching or rounding.

Focus Target Muscles

The muscle groups worked during overhead press are deltoids, triceps, upper portion of the pectoralis major, core, and upper back muscles.

The stability provided by the weightlifting belt helps to concentrate on the specific muscles you're working.

This mind-muscle connection helps to focus on targeted muscles better.

Drawbacks of Wearing a Lifting Belt for Overhead Press

Along with the benefits, there comes the drawback. The following are some drawbacks of using a weightlifting belt during overhead press:


Regular use of weightlifting belts makes you completely reliant on them.

They can retard your personal growth and development of the body's natural core strength and stability.

Slower Muscular Development

Wearing a weightlifting belt can slow muscular development, particularly in the core muscles.

It provides external support that can reduce the need for these muscles to work as hard to stabilize the body during lifts.

Elevated Blood Pressure

Weightlifting belts can cause an increase in your blood pressure because it increases intra-abdominal pressure when tightly fastened. 

This pressure can reduce the return of blood to the heart, leading to a rise in blood pressure.

Not Suitable for All Lifters 

This belt is not great for beginners because they might become dependent on the belt before developing proper core strength and lifting techniques.

It stops their progress and prevents them from building stamina to work out.

Choosing the Best Weightlifting Belt: Key Factors

If you are ready to try something, it's important to research the products first to choose the best one for you.

Here are some factors you should keep in mind to choose the best weightlifting belt for you:

Consider the Type of Lifting Belt

Types of lifting belts

There are primarily three types of weightlifting belts for different types of people and their fitness levels: 

Leather Belts, Nylon Belts, and Tapered Belts.

It’s important to choose the belt of the most suitable width according to your size. 

Fitness Level

Your fitness level plays a great role in selecting the right weightlifting belt for you.

If you are a beginner with less developed core muscles, you’ll need a flexible belt like a nylon lifting belt to encourage proper form.

However, If you are an experienced lifter with stronger core muscles, you’ll need a leather belt for heavy lifting.

Existing Back Issues

Knowing about your physical problems before using any product is necessary. The same goes for the lifting belt.

If you have a back issue, it’s important to choose a belt that has an adequate amount of support and width for you.

A rigid belt can cause discomfort or restrict movement.

How to Wear a Weightlifting Belt for Overhead Press?

A proper technique for wearing a lifting belt is important to get its full advantage and perform the exercise without any discomfort.

Here is a video having complete instructions to wear and adjust the weightlifting belt:

You can also wear other overhead press accessories along with a weightlifting belt to perform the overhead press.

Once you have worn the weightlifting belt properly. Get ready to perform the overhead press.

Overhead Press Variations

Use Alt texts same as headings

Here are some variations of overhead presses that you can perform to add variety to your workout routine:

1. Seated Dumbbell Overhead Press

Seated Dumbbell Overhead Press

The Seated Dumbbell Shoulder Press is a popular exercise in weight training and bodybuilding routines. 

It primarily targets the muscles in the shoulders but also works on the triceps and upper back.

How to do it

  • Sit on a gym bench with your back resting against it
  • Hold a fitness dumbbell in each hand at shoulder height
  • Keep elbows out to the sides and palms facing forward
  • Exhale and press the dumbbells upward, extending your arms
  • Keep your back straight, Inhale, and slowly lower the dumbbells back to the starting position.

Learn more about Seated Dumbbell Overhead Press here: Seated Dumbbell Press.

2. Standing Barbell Overhead Press

Standing Barbell Overhead Press

The Standing Barbell Overhead Press, also known as the Military Press, is a strength exercise. 

It targets the Triceps, upper back, and core muscles to provide stabilization.

How to do it

  • Stand with your feet shoulder-width apart
  • Hold the powerlifting barbell just wider than shoulder-width apart with palms facing forward
  • Bring the barbell at shoulder height, resting it against your chest
  • Press the barbell upward by extending your arms
  • Slowly lower the barbell back to the starting position.

3. Landmine Overhead Press

Landmine Overhead Press

The Landmine Press is a versatile and joint-friendly upper-body exercise that targets the shoulders, chest, and triceps. 

This exercise is known for its unique pressing angle of the barbell, which can be beneficial for those with shoulder issues. 

How to do it

  • Stand facing the barbell with your feet shoulder-width apart
  • Grasp the end of the barbell with one hand at shoulder height
  • Exhale and press the barbell upward by extending your arm fully
  • Inhale and slowly lower the barbell back to the starting position
  • Perform the desired number of repetitions.

Get more information regarding Landmine Overhead Press: Landmine Press

4. Barbell Z Press

Barbell Z Press

Barbell Z Press is an overhead weight-lifting exercise that targets the shoulder and increases strength and suitability.

It is an effective exercise that stabilizes the spine as well.

How to do it

  • Sit on the floor with your legs extended straight in front of you
  • Hold a barbell at shoulder height with a grip slightly wider than shoulder width
  • Exhale and press the barbell overhead, fully extending your arms
  • Keep the elbow position straight during the overhead press.
  • Inhale and slowly lower the barbell back to the starting position.

Study more about Barbell Z Press here: Z Press

5. Arnold Press

Arnold press

The Arnold Press is a unique and effective shoulder exercise.

This exercise combines a shoulder press with a rotational movement, targeting multiple angles of the shoulder muscles. 

How to do it

  • Sit on a bench with back support or stand with feet shoulder-width apart
  • Hold a weighted dumbbell in each hand in front of you at the chest level
  • Your palms should be facing your body, and elbows should be bent
  • Press the dumbbells upward and rotate your arms so that your palms face forward
  • Lower the dumbbells, rotating your palms back towards you.

For in-depth information, click on this link: Arnold Press


As a result, using weightlifting during overhead press has been proven a good choice that can increase your stamina and prevent back issues.

But it’s important to choose the weightlifting belt according to your experience level and issues.

Finding all types of weightlifting belts or any other equipment in one place is very difficult, but you can find all of them at the DMoose store.

So what are you waiting for? Enhance your workouts by using the right equipment to help you prevent injuries.

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Isabella is a professional writer who loves sharing her health and fitness knowledge with the world. With years of experience in the industry, she strives to create inspiring and educational content that can help others reach their fitness goals.

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