Barbell Overhead Press

Execution

1. Take one step back, set your feet hip-width apart and squeeze your glutes and abs so the ribcage cannot flare.
2. Breathe in and tuck your chin back slightly so the bar has a straight path past your face.
3. Exhale and drive the bar straight up, and as soon as it clears your forehead push your head back under it.
4. Lock out with the bar over the middle of your feet and your shoulders reaching gently toward the ceiling.
5. Breathe in and lower under control back to the front of your shoulders rather than dropping it onto your chest.
6. At the end of the set, step in and put the bar into both hooks before you let go.
7. If one rep fails, bring the bar back to your shoulders, bend your knees and set it down on the safety pins in front of you.

Quick cues

• Chin back, let the bar pass.
• Squeeze glutes, lock the ribcage.
• Push your head through under the bar.
• Hide your ears behind your arms.
• Failed rep goes on the pins.

Common faults

• Fault: Leaning back and flaring the ribs to get the bar up

  Fix: Squeeze the glutes before each rep, cut 10% off the load and do a few sets facing a wall to feel the lean.

• Fault: The bar arcing out in front of the face and away from the body

  Fix: Tuck the chin and drive straight up close to the face, and get a side-view video to check the bar path.

• Fault: Dipping the knees for momentum before pressing

  Fix: Keep the knees straight and start every rep from a complete standstill.

• Fault: The wrists bent back underneath the bar

  Fix: Sit the bar in the heel of your palm and grip harder so the wrist stacks over the forearm.

• Fault: Racking into one hook and letting go

  Fix: Push the bar into the uprights and see it seat in both hooks before you release it.