How to perform Barbell Overhead Press with proper form

Setup

1. Starting Position: Stand with your feet shoulder-width apart. Grip the barbell with both hands slightly wider than shoulder-width.
2. Bar Position: Rest the barbell on your upper chest, just below your chin, with your elbows positioned slightly in front of the bar.

Execution

1. Engage Core: Tighten your core to stabilize your spine.
2. Press: Push the barbell overhead while keeping your wrists straight and elbows in line with your wrists.
3. Full Extension: Extend your arms fully without locking the elbows at the top. Your arms should be in line with your ears.
4. 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.