Pushing: chest, shoulders and triceps
Standing overhead press
Muscles worked: Shoulders · triceps · trunk
How to do it
- Set up. Stand with a stable stance, brace your trunk and hold the weights around shoulder height. With a barbell, take it from a rack set at upper-chest height with the safety arms set just below, and use a grip just wider than your shoulders.
- Move. Press upwards through a comfortable range while keeping wrists stacked and ribs controlled. Do not lean back to lift the weight.
- Finish. Lower slowly to shoulder height. With a barbell, move your head back slightly so the bar travels in a straight line, and return it to the rack before letting go. If you can't complete a rep, lower the bar to your shoulders under control and re-rack it.
Common mistakes
- Leaning back.
- Soft, wobbly middle. Brace before you press.
- Locking out with a big arch.
Where it appears in the member plans
Strength Builder.
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In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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