What To Know
- A 2019 study published in the Journal of Strength and Conditioning Research found no evidence to support the claim that overhead press stunts growth in adolescents.
- Another study, published in the journal Pediatrics, followed a group of children who engaged in overhead press training for two years.
- Based on the available scientific evidence and expert opinions, it is reasonable to conclude that overhead press does not stunt growth when performed correctly and as part of a balanced training program.
The overhead press, a fundamental exercise in weightlifting, has garnered significant attention among fitness enthusiasts. However, a lingering question persists: does overhead press stunt growth? This article aims to provide a comprehensive analysis of scientific evidence and expert opinions to shed light on this contentious topic.
Understanding Growth Hormones and Bone Development
Growth hormones, primarily secreted by the pituitary gland, play a crucial role in regulating bone growth and development. Physical activity, including resistance training, has been shown to stimulate growth hormone production.
Overhead Press and Growth Hormone Release
Studies have demonstrated that overhead press and other compound exercises can elicit a significant growth hormone response. This response is attributed to the high levels of muscular activation and mechanical stress involved in the exercise.
Effects on Bone Density and Strength
Over time, regular overhead press training can lead to increased bone density and strength. The mechanical load placed on the bones during the exercise stimulates bone remodeling, promoting the formation of new bone tissue.
Impact on Growth Plates
Growth plates, located at the ends of long bones, are responsible for longitudinal bone growth. Concerns have been raised that overhead press may compress the growth plates, potentially hindering growth.
Scientific Evidence
Several scientific studies have examined the relationship between overhead press and growth stunt. A 2019 study published in the Journal of Strength and Conditioning Research found no evidence to support the claim that overhead press stunts growth in adolescents.
Another study, published in the journal Pediatrics, followed a group of children who engaged in overhead press training for two years. The results showed no significant difference in growth rates between the training group and a control group.
Expert Opinions
Renowned strength and conditioning coaches and medical professionals generally agree that overhead press does not stunt growth when performed with proper technique and under appropriate supervision.
Considerations for Youth Athletes
While overhead press can be beneficial for youth athletes, it is crucial to emphasize proper technique and gradual progression. Excessive weight or poor form can increase the risk of injury.
Takeaways: A Balanced Approach
Based on the available scientific evidence and expert opinions, it is reasonable to conclude that overhead press does not stunt growth when performed correctly and as part of a balanced training program. Resistance training, including overhead press, can promote overall fitness, bone health, and muscle development.
Frequently Asked Questions
Q: At what age is it safe to start overhead pressing?
A: Generally, it is recommended to wait until after puberty, when the growth plates are more mature.
Q: What is the ideal weight for overhead press for beginners?
A: Start with a weight that is challenging but allows for good form and a full range of motion.
Q: How often should I do overhead press?
A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery.
Q: Can I overhead press every day?
A: No, it is important to allow for rest days to prevent overtraining and potential injuries.
Q: What are some common mistakes to avoid when overhead pressing?
A: Arching the back, flaring the elbows, and using excessive weight are common errors to avoid.
