Overhead Press

ShouldersBarbellIntermediate

The overhead press is the foundational shoulder exercise, targeting the deltoids and triceps.

Sets

3-4

Reps

8-10

Rest

90s

Instructions

1
Unrack the bar at chest height, grip slightly wider than shoulder width. Feet hip-width apart.
2
Brace your core and squeeze your glutes to stabilize your body.
3
Press the bar overhead following a slightly curved path to clear your chin.
4
Lock out your arms at the top with the bar directly over the middle of your head.
5
Lower the bar in a controlled manner back to the starting position at your collarbones.

Don't lean your torso back, that turns it into an incline press.

Exhale while pressing up and inhale while lowering down.

Start light to protect your shoulders and master the movement pattern.

A customized program with exercises tailored to your level and goals.