Standing Overhead Press

How to perform it

1. Set the bar at front-rack height across the front delts, grip just outside shoulder-width.
2. Unrack, step back, and brace your core and glutes to make a stable base.
3. Press the bar straight up, moving your head back slightly so the bar clears your chin.
4. Once past the forehead, push your head through the window and lock out overhead.

Common mistakes

• Leaning back excessively, turning it into an incline press on the spine.
• Pressing around the face instead of moving the head out of the bar path.
• A soft, unbraced midsection causing energy leaks.

Sets & reps

3–5 sets of 3–6 reps for strength; 3–4 sets of 8–12 for hypertrophy.

Variations

• Push Press
• Seated Dumbbell Press
• Z-Press
• Arnold Press