Shoulders · Barbell
Barbell Overhead Press
Start · bar racked at the front of the shouldersBefore your first rep
- Bar rests on the front of your shoulders, hands just outside shoulder-width.
- Wrists stacked over forearms, elbows slightly in front of the bar.
- Feet hip-width, glutes and stomach braced hard before the first rep.
The movement
- 1Hold the bar at your front shoulders, hands just outside shoulder-width, and brace your stomach hard.
- 2Press the bar straight up, moving your head back slightly to let it pass.
- 3Lock out overhead with the bar over the middle of your feet, then lower under control.
Watch out for
If your lower back arches to complete the rep, the weight is too heavy. Sit down and use a supported press instead.
0/3
Start here
First time doing this
3 sets·6-10 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps