To perform an overhead press correctly, maintain a braced core and engaged back, keeping your hips under your shoulders and avoiding leaning too far back as you lock out the weight at the top.
While the provided snippet is brief, a more complete guide to the overhead press (also known as a shoulder press or military press) involves a series of steps:
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Setup: Stand with your feet shoulder-width apart. Grip the barbell slightly wider than shoulder-width, with palms facing forward. The bar should rest across the front of your shoulders.
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Breathing and Bracing: Take a deep breath and brace your core as if you were about to be punched in the stomach. This creates a stable base for the lift.
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The Press: Press the bar straight up, keeping it close to your face. As the bar passes your forehead, push your head slightly forward to get it out of the way.
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Lockout: At the top of the movement, fully extend your arms, locking out your elbows. As mentioned in the snippet, avoid leaning too far back. Your hips should remain under your shoulders.
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Controlled Descent: Slowly lower the bar back to the starting position in front of your shoulders, maintaining control throughout the movement.
Key Considerations:
- Core Engagement: Maintaining a tight core is crucial for protecting your lower back and providing stability during the lift.
- Bar Path: The bar should travel in a relatively straight line, close to your body.
- Breathing: Exhale as you press the weight up and inhale as you lower it.
- Weight Selection: Start with a weight you can comfortably control and gradually increase the weight as you get stronger.
- Foot Position: Keep your feet firmly planted on the ground throughout the exercise for stability.
Common Mistakes to Avoid:
- Leaning Too Far Back: This puts unnecessary stress on your lower back.
- Using Momentum: Avoid using your legs or hips to help lift the weight.
- Rounding Your Back: Keep your back straight and your core engaged.
- Not Locking Out: Fully extend your arms at the top of the movement.
- Dropping the Weight: Lower the weight in a controlled manner.
By following these steps and paying attention to proper form, you can perform the overhead press safely and effectively to build strength and muscle in your shoulders, upper chest, and triceps.
