Overhead Press

About the movement

The standing press is the ultimate overhead strength test. It builds boulder shoulders and a rock-solid core that has to brace against the load.

How to do it

1. 1

   Grip the bar just outside shoulder width and rest it on your front delts with elbows slightly forward.

2. 2

   Brace your core and squeeze your glutes to lock your lower body.

3. 3

   Press the bar overhead, moving your head back slightly so the bar clears your chin.

4. 4

   Finish with the bar directly over your head, then lower it under control back to your shoulders.

Form tips

• •Keep your ribs down; do not arch your lower back to press more weight.
• •Grip the bar hard, as if you are trying to bend it.
• •If your lower back arches, reduce the weight until you can stay tall.