Stand and press

Overhead Press

Bar at your shoulders. Brace. Press it up. Head comes through at the top. Your low back is not a trampoline.

Hunter: Dumbbells are welcome if the bar feels like a crowd. Same brace. Log the tool you used.

Cues

Feet about hip width. Squeeze glutes so you do not lean back.
Bar at the shoulders, elbows slightly in front of the bar.
Brace like someone is about to poke you.
Press up. Move your head back, then through when the bar passes your face.
Lock out tall. Lower to the shoulders with control.

Setup

Empty bar first if you have never pressed. Then plates. If a barbell rack is a scene, two dumbbells from the shoulders is the same pattern. Log overhead press or dumbbell overhead press as the name you did.

First Gym day 2

After the trap-bar pull and a row, 3 sets of 6-8. Rest about 90 seconds. Then lunges. That is a press you can leave in 45 minutes.

Pike to press

If you trained pike push-ups in a dorm, this is the loaded version. Do not skip the brace because the weight is light. Light is how you learn the path.

Common misses

Kicking the hips to finish. Flaring the ribs. Pressing out in front so you chase the bar. Also: looking at the ceiling the whole way so your neck takes it.

FAQ

Seated?

Seated is allowed if your low back keeps cheating. Log seated so the history is not mixed.

Log the overhead press in the free Vitality Engine. Bar or dumbbells, named honestly.

Create free account Log this in Engine

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