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Overhead Press
Primary overhead pressing movement for shoulder development
shouldersBarbell
Instructions
- 1Stand with bar at upper chest height in rack
- 2Grip bar just outside shoulders with palms facing forward
- 3Unrack and step back with bar at collarbone
- 4Brace core, squeeze glutes
- 5Press bar straight up, moving head back slightly
- 6Once bar clears head, push head through
- 7Lock out elbows with bar over mid-foot
- 8Lower with control to starting position
Coaching Cues
- Create full body tension before pressing
- Press in straight line, not around your head
- Do not excessively arch lower back
- Keep wrists straight under the bar
- Finish with biceps by ears at lockout
Common Mistakes
Using excessive back arch
Fix: Brace core, squeeze glutes, reduce weight
Pressing bar around head
Fix: Move head back, press straight up
Bending wrists backward
Fix: Keep wrists straight, bar over forearm
Breathing
Take deep breath and brace at bottom, exhale through sticking point
Recommended Reps
3-5 sets of 5-10 reps
Safety Notes
- • Learn to bail safely if you fail a rep
- • Do not excessively hyperextend lower back
- • Warm up rotator cuffs before heavy pressing
