Overhead press
Shoulders · Barbell · also triceps (back of the arms) and upper chest
Set up
A barbell in a rack set at about upper-chest height.
Steps
- Stand with feet hip-width apart. Hold the bar at your upper chest, hands just wider than your shoulders.
- Squeeze your bottom and tighten your tummy.
- Press the bar straight up, moving your head back slightly so the bar passes your face.
- Finish with your arms straight overhead, then lower the bar slowly back to your chest.
Keep in mind
- Keep your ribs down; don't lean back
- The bar travels close to your face
- Wrists straight, elbows under the bar
Common mistake
Leaning back to push the bar up. Squeeze your bottom and tummy, and use a lighter weight.
Safety
Put the bar back in the rack at the end rather than dropping it.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.