BARBELL OVERHEAD PRESS

Equipment & Set Up

• Rack and Barbell (BB)
• Rack hooks set at upper chest

Primary Muscles Involved

• Deltoids
• Triceps brachii
• Pectoralis major

Starting Position

• Feet hip width apart with toes pointed straight ahead.
• Slightly flexed at knees.
• Grip BB just outside shoulder width, elbows under wrist and forearms perpendicular to floor.
• Set your core-brace the abdominals, retract scapula, and inhale.

Movement Execution

• Initiate concentric phase driving BB up and back, extending the arms, with BB over center of gravity (COG). Exhaling after clearing sticking point.
• Initiate eccentric phase lowering BB to start position.

Safety & Spotting Techniques

• BB overhead press does not require any form of spotting.

Common Errors & Corrections

• Allowing elbows to flair out
•  Emphasize keeping scapula retracted and elbows pulled in.
  Using legs to assist driving the BB up
  
• Maintain slight knee flexion, only use upper body to drive the BB up.
  Failure to finish over COG
•  Emphasize driving the BB up and back.
  
  

Progressions and Variations

• Variation: Alternate DB overhead press

Alternative Exercises

• Upper body modifications — single arm dumbbell bench.