Barbell Overhead Press
To Set Up:
First, position the barbell in the rack, in line with your lower chest.
With the bar in the rack, grasp the bar approximately thumbs distance from the smooth centre of the bar (or just outside shoulder width apart). Your thumbs should be wrapped around the bar.
Unrack the bar by performing a mini front squat, then step rearward and reposition your feet so that they are roughly shoulder width apart. This is the start position.
To Perform:
To perform the movement, lean your upper torso rearward, then extend your elbows to press the bar up. As the bar passes the top of your head, bring your torso forwards so that in the top position it is held directly above your shoulders.
Pause for a moment in this position, before beginning to lower the bar. As the bar descends, lean your upper torso rearward again so that the bar travels in a straight line to return to the start position.
Alternate:
Progression:
Regression:
Heavier Barbell