Exercise library
StrengthIntermediate
Overhead Press
The overhead press builds shoulder strength and stability. It's a fundamental movement for upper body development.
Check my form live- Sets
- 3-5
- Reps
- 5-8
- Rest
- 2-3 min
Technique
How to do it
- 1
Start with bar at shoulder height in front rack position
- 2
Grip bar just outside shoulder-width
- 3
Keep elbows slightly in front of bar
- 4
Brace core and squeeze glutes
- 5
Press bar straight up overhead
- 6
Move head back slightly to clear bar path
- 7
Lock out arms fully at the top
- 8
Lower with control back to shoulders
Coaching cues
- Keep core extremely tight
- Drive bar in straight line
- Shrug shoulders at lockout
- Don't lean back excessively
- Full lockout at top is essential
Common mistakes
- Excessive back arching
- Pressing bar forward instead of up
- Not achieving full lockout
- Using legs to assist (unless push press)
- Losing core tension