Overhead Press

Setup

1. 01Rack the bar at upper chest height.
2. 02Grip just outside shoulder width with forearms near vertical.
3. 03Set the bar on the upper chest or front delts.
4. 04Squeeze glutes and brace before pressing.

Execution

1. 01Press the bar up while moving the head slightly back.
2. 02Drive the bar close to the face instead of around it.
3. 03Bring the head through once the bar clears the forehead.
4. 04Lock out with biceps near the ears and ribs down.

Checkpoints

• -Bar starts over the midfoot.
• -Wrists stay neutral and stacked.
• -Ribs do not flare to fake range of motion.
• -Lockout finishes overhead, not in front of the body.

Common mistakes

• -Turning the lift into a standing incline press.
• -Pressing around the face in a curved path.
• -Losing glute tension and leaning back.
• -Starting with elbows too far behind the bar.