How to perform Barbell Overhead Press with proper form
Setup
- Starting Position: Stand with your feet shoulder-width apart. Grip the barbell with both hands slightly wider than shoulder-width.
- Bar Position: Rest the barbell on your upper chest, just below your chin, with your elbows positioned slightly in front of the bar.
Execution
- Engage Core: Tighten your core to stabilize your spine.
- Press: Push the barbell overhead while keeping your wrists straight and elbows in line with your wrists.
- Full Extension: Extend your arms fully without locking the elbows at the top. Your arms should be in line with your ears.
- Controlled Descent: Lower the barbell back to the starting position without leaning back excessively or hunching your shoulders.
Tips
- Head Position: Tuck your chin slightly to allow the bar to travel straight up.
- Spine Alignment: Maintain a neutral spine throughout the movement.
- Foot Placement: Keep your feet planted and balanced to avoid swaying.
Common Mistakes
- Arching Back: Avoid excessive arching; keep your hips and core engaged.
- Wrist Position: Keep wrists straight, not bent back.
- Inadequate Range of Motion: Ensure full extension and a complete downward motion.
Use this guide to ensure safe and effective execution of the Barbell Overhead Press.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps