Overhead Press
Strict Press, Barbell Shoulder Press, OHP
Shoulders
Vertical Push
Compound
Intermediate
Set it up
Set the bar at collarbone height and take a grip just outside your shoulders.
Unrack it onto your front delts with your elbows slightly in front of the bar.
Step back and stand with your feet hip-width, glutes squeezed.
Take a breath, brace, and tuck your chin.
What I say while you lift
Pull your chin back so the bar travels straight past your face.
Push your head through the window once the bar clears it.
Squeeze your glutes and quads so your ribs cannot flare.
Finish with the bar stacked over the middle of your feet.
What goes wrong
Leaning back from the low back instead of bracing the trunk.
Pressing around the face because the chin never moved.
Elbows drifting wide, which costs you the shelf at the start.
30X1
default tempo
Breathe in at the shoulder, hold through the press, exhale once the bar is locked overhead.
breathing
Before you load it
If a rep stalls, bend your knees and guide the bar back down to your shoulders rather than letting it fall forward.
Press to a landmine or a neutral-grip dumbbell angle instead if overhead range is limited or painful.