How to Do Barbell Overhead Press

Form Cues

1. 1

   Grip just outside shoulder width, press straight up finishing with bar over ears

2. 2

   Brace core hard

3. 3

   Squeeze glutes and brace your core to avoid over-arching your lower back as the bar passes your face

4. 4

   Start with the bar resting on your front deltoids, elbows slightly in front of the bar

Common Mistakes

• ●

  Pressing forward instead of straight up — shifts load to front deltoid and away from the full shoulder complex

• ●

  Over-arching the lower back (hyperextension) to help the bar clear your face — tuck your chin and shift your head back through the 'window' instead

• ●

  Sneaking in leg drive on what's meant to be a strict press — keep knees locked, or switch to a push press on purpose