How to perform a barbell overhead press
By: Mitch Kramer
The overhead press is the prime and most important exercise in building shoulder strength and for maintenance of the upper posture. In this blog post, we'll guide you through the proper technique to perform the barbell overhead press.
Why Include Barbell Overhead Press in Your Routine?
The overhead press is the best option for building shoulder strength your routine. Overhead presses help improve strength in every overhead movement from lifting, to throwing a ball, to everyday life activities. The overhead press is a must have.
Step-by-Step Guide to the Barbell Military Press
Set up and Unrack the Barbell
The bar should be set at a height on the safety racks just below the shoulders so that you can safely and easily rack and unrack the bar without interference.
Position yourself under the bar with the bar touching the front of the shoulders.
Hands should be slightly wider than shoulder width apart.
Lift the bar off by standing up then taking a couple steps back
Position the Body
Engage the core and keep shoulders broad.
Keep the knees slightly bent.
Stand tall.
Feet shoulder width apart.
Lock the wrists in a straight position.
Perform the Overhead Press
Tuck your chin to your chest to move your head out of the way from the bar.
Press the bar straight over head toward the ceiling and allow the head to return to starting position “through the window”
Tuck the head back again.
In a controlled manner, lower the bar back to the body.
Repetitions and Sets
Perform the desired number of repetitions (typically 8-12). Aim for 3-4 sets.
Common Mistakes to Avoid
Wrist Flexion: Keep the wrists locked in place they are stronger when they are! Bending or extending the wrists before or when pressing may cause the bar to fall out of your grip.
Arching the Back: You can add a lot of stress on the spine if your lower back arches forward.
Leaning: arching your back will also tend to make you lean backwards and with that weight at the shoulders it can cause a loss of balance and that bar can land on you if you fall.
Holding your breath: It is easy to hold your breath when performing overhead presses. This is dangerous becaue you can lose conciousness when exerting pressure. Inhale when the bar is at your shoulder and exhale as you press.
Using the Legs: be sure not to use the legs unless necessary to help press. Using your legs will take away from using the strength of the shoulders.
Benefits of the Barbell Military Press
The overhead press greatly benefits shoulder strength.
This movement includes the stability of the whole body since you are standing.
The movement is against gravity which helps driving the arms upward and is easy to angage the shoulders.
It’s easy to focus on both arms at the same time during the press.
Watch our video tutorial to see a detailed demonstration of the proper form and technique for the barbell overhead press!
Incorporate this exercise into your routine for increased shoulder strength. For more tips and tutorials, stay tuned to our blog!