Overhead Barbell Press | How to Perform Overhead Barbell Press | Powerlift Pro App

Performing the overhead barbell press, also known as the military press, is an excellent exercise for developing strength and size in the shoulders, triceps, and upper body. Here’s a simplified guide on how to perform the overhead barbell press in five steps:

Setup: Start by standing with your feet shoulder-width apart, positioning the barbell in front of your upper chest. Grasp the barbell with a grip that is slightly wider than shoulder-width, with your palms facing forward. Rest the barbell on the front of your shoulders, just below your chin. Your elbows should be pointing forward, and your upper arms should be parallel to the floor. This is your starting position.

Lift: Take a deep breath, brace your core, and engage your shoulder muscles. Press the barbell straight up by extending your arms, maintaining control and stability throughout the movement. Keep your head neutral, and avoid leaning back excessively as you lift the barbell.

Lockout: Continue pressing the barbell until your arms are fully extended overhead, but without locking out your elbows. Keep your core tight, and maintain a stable, upright posture. Pause briefly at the top to feel the contraction in your shoulder muscles.

Lower: Control the descent of the barbell as you bring it back down to the starting position. Lower it in a controlled manner, following the same path as you lifted it. Keep your core engaged, and avoid allowing the barbell to crash into your chest or sagging your shoulders forward.

Repeat: Repeat the exercise for the desired number of repetitions. Aim for 8 to 12 reps in a set, or adjust the weight and repetitions according to your fitness level and goals. Remember to breathe throughout the exercise, inhaling as you lower the barbell and exhaling as you press it overhead.

Additional Tips:

Maintain proper form throughout the exercise. Avoid excessive swaying or using your lower body to assist with the movement.
Keep your core muscles engaged and your back straight to support your spine and prevent excessive strain.
Start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as you become stronger and more comfortable.
If you’re new to the overhead press, it’s advisable to have a spotter or use a squat rack with safety pins for added safety.
Incorporate the overhead barbell press into a well-rounded upper body workout routine for balanced muscle development.
Please note that this simplified guide is not an exhaustive instruction, and it’s always important to consult with a qualified fitness professional or personal trainer for more detailed guidance, especially if you’re new to weightlifting or have any underlying health conditions. They can provide personalized advice and ensure you’re performing exercises correctly and safely.