EXERCISE PDF
Standing Barbell Overhead Press
A strict standing press from the upper chest to overhead. The shoulders and triceps move the bar while the trunk stays braced, without leg drive.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Anterior and middle deltoids
Assisting & stabilizing muscles
- Triceps and upper chest (assist the press)
- Trapezius and other shoulder muscles (support scapular motion and shoulder stability)
- Abdominals, gluteals and spinal erectors (stabilize trunk and pelvis)
How to perform
- Set hooks around upper-chest height. Use a closed overhand grip slightly outside shoulder width, unrack and stand hip- to shoulder-width.
- Support the bar near the front shoulders/upper chest. Inhale and brace abs and glutes, with elbows naturally forward and ribs over pelvis.
- Move your head back just enough to clear the chin and press. Once the bar clears the forehead, bring your head underneath and balance overhead.
- Breathe out, clear your face and lower slowly to the same start. Keep feet planted and rerack under control after the set.
Cautions
- Check collars and overhead clearance. Avoid knee dip, leg drive, excessive back arch and prolonged breath holding.
- Keep the bar clear of your face and head. Reduce the load if a large back arch is needed; stop for pain or dizziness.