Is the Overhead Press Worth It? Rebuilding the Most Skipped Lift

In this episode of Beast Over Burden, part of the Rethinking the Big Lifts series, Niki Sims and Andrew Jackson ask a question that most lifters eventually face: is the overhead press worth it? They dive into why this lift is often the first to go, how it can still serve a purpose, and what modifications make it sustainable for life and longevity. Whether you’re skipping it because of pain, slow progress, or confusion, this episode gives you a practical framework for rethinking and rebuilding your approach.

Is the Overhead Press Worth It? Let’s Talk About Why It’s Skipped

The overhead press is a technical, slow-progress lift that many lifters quietly phase out. Andrew and Niki break down why this happens: limited visual payoff, slow PRs, and difficulty maintaining form under fatigue.

But they push back on the idea that the press has no place. The question “is the overhead press worth it?” comes down to context—what are you trying to get from it, and is there a smarter way to train it?

Finding a Press That Works for Your Body

Rather than quitting overhead pressing entirely, this episode encourages lifters to adapt. Whether it’s switching to a dumbbell press, using landmine setups, or dialing in technique, there are ways to press without pain or burnout.

Niki notes that many lifters feel relief when they realize pressing doesn’t have to be barbell-only. “It’s not cheating—it’s adjusting to reality.”

The Overhead Press as a Movement Skill

Unlike some lifts that are brute-force friendly, the overhead press demands balance, coordination, and control. This makes it frustrating—but also uniquely valuable.

Andrew explains how focusing on the press as a movement skill can improve posture, athleticism, and core engagement—benefits that extend far beyond pressing numbers.

Smart Programming: Modify, Rotate, or Replace

If you’re feeling beat up or bored by the press, that doesn’t mean it’s over. Niki and Andrew talk through when to pull back, swap in variations, or rotate vertical pushing work into a training cycle. The key message? You don’t need to abandon the lift entirely—but you also don’t need to suffer through the exact same version forever.

This section is a practical answer to “is the overhead press worth it” in different seasons of your training life.

Rebuilding the Most Skipped Lift

The press may not be sexy, but it’s not useless. Niki and Andrew close by encouraging lifters to rebuild their pressing relationship with realistic expectations and more flexible programming. Lighter weights, different tools, and smarter rep schemes can make the press useful again—even enjoyable.

If you’ve skipped this lift or feel stuck with it, now’s the time to give it another look.