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 until elbows are locked, with BB over center of gravity (COG). Exhaling after clearing sticking point.
• The rest of the body remains rigid.
• Initiate eccentric phase lowering BB under control, back to the start position on the shoulders.

Safety & Spotting Techniques

• BB overhead press does not require any form of spotting.
• Lifting area clearly marked, free of tripping hazards. 
• If performing inside a full rack- safety straps should be positioned at chest height.
• If performing on a platform, bumper plates must be used. In the case of a failed attempt, return the bar to the platform and step opposite the barbell. 

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: DB Seated Overhead Press, 1 Arm DB Overhead Press, Alternate DB Overhead Press, Landmine Press, Push Jerk, Split Jerk

Alternative Exercises

• Upper body modifications — 1 Arm DB Overhead Press, or 1 Arm DB Bench Press