Barbell Standing Overhead Press
The Barbell Standing Overhead Press is a fundamental strength-building exercise that focuses on shoulder development and core stability. It's a multi-joint movement that works the deltoids, triceps, upper chest, and upper back, while also engaging the core, lower back, and legs to stabilize the body. This exercise helps improve shoulder mobility, upper body strength, and overall balance and coordination. It can be performed with a variety of grips (narrow, medium, or wide) to adjust muscle emphasis.
Set Up:
- Stand with your feet about shoulder-width apart.
- Grip the barbell slightly wider than shoulder-width with your palms facing forward.
- Position the barbell at shoulder height, resting on your collarbone, with your elbows directly under your wrists.
Starting Position:
- Engage your core and glutes to stabilize your lower body.
- Keep your chest up, and avoid flaring your ribs or arching your lower back.
The Press:
- Take a deep breath and press the barbell directly upward, extending your arms fully.
- As the bar passes your forehead, slightly move your head back to allow the bar to clear, then return your head to a neutral position as the bar travels overhead.
- Lock out your arms at the top, keeping the bar in line with your shoulders and hips.
Lowering the Bar:
- Slowly lower the bar back down to your starting position, keeping control throughout the movement.
- Keep your elbows directly under the bar as you descend.
Breathing:
- Inhale as you lower the barbell and exhale as you press upward.
Tips:
- Maintain a tight core and avoid leaning back excessively to prevent straining the lower back.
- Keep your knees soft, not locked, throughout the movement.
- Start with a manageable weight to ensure good form before progressing.