Barbell Overhead Press

The overhead press starts with the bar resting on the front deltoids, just below the chin — not on the clavicle. Grip is just outside shoulder width. The press follows a straight bar path: bar moves slightly back as the head moves forward to clear the path, then bar finishes directly overhead with the arms locked out over the ears.

The hips-out cue is the most important starting position fix for most lifters. The hips drift forward (like leaning against a wall) to put the body under the bar before pressing. Without this, the bar starts in front of the center of mass and the press becomes an immediate mechanical disadvantage.

Wrist position in the overhead press is more forgiving than in the bench press — a slight backward bend is common and generally fine. What matters more is keeping the bar in contact with the heel of the palm rather than letting it migrate toward the fingers.

Breathing and bracing for the overhead press should be identical to the squat and deadlift: big belly breath, hard brace, full rep, rebreathe at the top. The overhead press is deceptively demanding on the core — a soft brace often results in the lower back hyperextending to compensate for a bar that is too far forward.

• Hips forward before pressing — get under the bar before it moves
• Elbows slightly in front of the bar in the start position — not behind
• Head through the window at the top — arms alongside the ears
• Squeeze the glutes to prevent lower back hyperextension
• Bar stays close to the face on the way up — skim the nose
• Lock out fully — partial lockout over time becomes a partial press habit

• Pressing in front of the body — the bar should finish over the ears, not over the face
• Lower back arch — usually from insufficient core brace or bar too far forward; squeeze glutes
• Bar starting on the clavicle — painful and unstable; rest it on the front delts
• Not locking out — short range of motion short-circuits the top-end deltoid work
• Pushing the face back instead of threading through — the head comes forward to let the bar pass, not back

• bench press→
• circus dumbbell→
• keg press→