How to do a barbell overhead press

Setup:

1. Rack Position: Set the barbell in the rack at about shoulder height.
2. Grip: Grasp the bar slightly wider than shoulder-width with an overhand grip (palms facing away from you).
3. Foot Position: Stand with feet shoulder-width apart, toes slightly forward.
4. Unrack: Take a deep breath, brace your core, and unrack the bar. Take a small step back, keeping the bar resting across your upper chest and front shoulders.

The Lift

1. Initiate: Engage your core tightly and keep your glutes squeezed. Maintain a slight arch in your lower back.
2. Press: In a smooth and controlled motion, press the barbell directly overhead until your arms are fully extended.
3. Slight Head Tilt: Allow your head to move slightly backward to give the bar clearance.
4. Controlled Descent: Slowly lower the barbell back to the starting position on your upper chest.
5. Reset: Breathe, reset your core, and start the next repetition.

Tips:

• Full body tension: Think of this as a whole-body lift, not just an arm exercise. Engage your legs, glutes, and core for stability and power.
• Don't overextend: Avoid arching your lower back excessively to prevent strain.
• Breathe: Exhale as you press, inhale as you lower the weight.