Overhead Press (Barbell)
A compound exercise where you lift a barbell from your shoulders to overhead, engaging multiple shoulder muscles and requiring core stability.
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Overhead Press (Barbell)
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Step-by-Step Instructions
1. Barbell Placement
Position the barbell across your upper back, just above your traps. Grip the bar slightly wider than shoulder-width apart.
- Ensure the bar is balanced and comfortable.
- Use a firm grip but avoid excessive tension.
2. Initial Position
Stand with your feet shoulder-width apart, toes slightly outwards. Maintain a neutral spine, engaging your core.
- Keep your back straight.
- Engage your core to maintain stability.
3. Lift the Barbell
Lift the barbell off the rack and position it in the starting position at shoulder height in front of you. Take a deep breath and brace your core.
- Avoid lifting with your back.
- Inhale and brace before lifting.
4. Pressing Motion
Press the barbell upwards in a controlled manner, keeping your elbows slightly tucked in. Extend your arms fully at the top.
- Move the bar smoothly without jerking or swaying.
- Maintain a stable posture.
5. Controlled Descent
Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Avoid dropping the barbell.
- Resist gravity on the way down.
Form Tips
✓Maintain a Neutral Spine
Avoid arching your back or rounding your shoulders to prevent injury.
✓Engage Your Core
Keep your abdominal muscles tight throughout the entire exercise for stability and balance.
✓Controlled Movement
Avoid using momentum; focus on controlled movements both when lifting and lowering the barbell.
Common Mistakes
Using excessive momentum
Focus on controlled movement, minimizing any swinging or jerking.
Arching the lower back
Engage your core muscles and maintain a neutral spine throughout the exercise.
Lack of full extension
Ensure your arms are fully extended at the top of the movement.
Lowering the bar behind the head
Lower the bar in front of you, following the same path as the upward movement.
Elbows flared out
Keep your elbows tucked slightly inwards throughout the movement.
Alternative Exercises
- Strict Overhead Press
- Push Press
- Jerk
- Arnold Press (Dumbbell Variation)
- Z Press
Complementary Exercises
- Bench Press
- Squats
- Deadlifts
- Bent-Over Rows
- Pull-ups
