How to do overhead press

Coach's Tips

This exercise primarily focuses on the front of your shoulders. When lifting the barbell overhead, aim to maintain alignment between your body and the barbell.

Start Position

1. Stand with feet shoulder-width apart, toes slightly outward.

2. Grip the barbell with a pronated stance, hands a little wider than shoulder-width.

3. Raise the barbell to your collarbone, elbows pointing outward.

4. Keep your chest lifted, back straight, and core engaged.

Proper Form

1. Take a deep breath before initiating the movement.

2. With tight core muscles, push the barbell overhead with control.

3. Breathe out as you lift the barbell.

4. Lower the barbell back to your collarbone, inhaling during the descent.

Breathing Technique

1. Take a deep breath before starting the motion.

2. Breathe out when pressing the barbell overhead.

3. Inhale as you lower the barbell back to your collarbone.

Precautions

1. Engage your core throughout the movement to avoid injuries.

2. Do not lock your elbows at the top of the lift.

3. Prevent the barbell from moving excessively forward or backward.

4. Ensure the barbell doesn’t bounce off your collarbone at the bottom.

5. Choose a weight that matches your fitness level.