Overhead Barbell Press

Setup & Positioning

"Stand with your feet about shoulder-width apart, barbell resting across your upper chest and front shoulders. Grip the bar just outside shoulder-width, wrists straight, and elbows slightly in front of the bar—not flared out to the sides. Brace your core, squeeze your glutes, and keep your chest tall."

Key point: “Keep your ribs down and glutes tight to protect your lower back as you press overhead.”

Execution

"Press the bar upward in a straight line, moving your head slightly back to allow the bar to pass, then bringing it back forward under the bar at the top. Fully extend your arms without locking out forcefully. Lower the bar slowly back to your upper chest with control."

Where You Should Feel It

• Deltoids (shoulders) as primary movers
• Triceps assisting in the press
• Upper back and core stabilizing the weight

Where You Shouldn’t Feel It

• Lower back strain from overarching
• Wrist pain from bending backward
• Neck discomfort from poor bar path

Breathing

"Exhale as you press the bar overhead, inhale as you lower it back down."

Common Mistakes to Avoid

1. Overarching the lower back – Keep ribs down and core tight.
2. Pressing in front of the body – Bar should travel in a straight vertical path.
3. Flaring elbows too far out – Keep them slightly in front of the bar.
4. Locking out aggressively – Stop just short for joint safety.