Overhead press
- Set a barbell in a rack at shoulder height. Grip the bar slightly wider than your shoulders and position it on your upper chest, with your elbows pointing forward.
- Brace your core and glutes. Press the bar straight overhead until your arms are fully extended. Keep your head slightly back to clear a path for the bar, then push it forward once the bar has passed your face.
- Slowly lower the bar with control back to the starting position on your chest.
Tips
- As you press the bar overhead, move your head back just enough to let the bar pass your face, then bring your head forward so your ears align with your upper arms at the top.
- Keep your wrists stacked directly above your elbows as you press, rather than letting them bend back under the bar.
- Press the bar in a straight vertical path by keeping your elbows tracking forward and slightly inward as the bar rises, rather than letting them flare out to the sides.
Common mistakes
- Leaning the torso back as the bar is pressed up, so the bar travels forward rather than straight overhead.
- Lowering the bar only partway and stopping before it returns to the upper chest, leaving the range of motion incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
