Barbell Overhead Press

The technique.

1. 01

   Stand with feet shoulder-width apart, gripping the barbell slightly wider than shoulders.

2. 02

   Position the bar across your upper chest, resting on your front deltoids.

3. 03

   Brace your core, squeeze your glutes, and press the bar straight overhead.

4. 04

   Push your head slightly forward as the bar clears your face, locking out your elbows.

5. 05

   Lower the bar slowly and with control back to the starting position.

What goes wrong.

• ×Arching the lower back excessively, leading to spinal discomfort.
• ×Not pushing the head through at the top, limiting lockout and stability.
• ×Using too much leg drive (turning it into a push press) when aiming for strict form.
• ×Flaring elbows excessively, increasing shoulder strain.
• ×Shrugging shoulders too high, losing proper scapular rhythm.