Overhead Press

Hold the bar at your collarbone and stand tall, then brace your glutes and abs so your ribs stay down. Set your elbows directly under the bar and keep your wrists stacked so force transfers into your shoulders.

As you press, move your head slightly back to clear the bar, then bring your head back under it once the bar passes your forehead. Think of your elbows and shoulders driving the bar straight up to load both your front and side delts.

Pause briefly with your arms fully extended, then lower the bar slowly to collarbone height. Keep your abs and glutes engaged on the way down so your lower back does not arch.

Think of your front and side delts driving the bar overhead. If you feel your lower back creating momentum, reduce the weight and press with your torso fixed.

Overarching your lower back or flaring your ribs turns the press into a backbend. If the bar drifts forward, it can stress your wrists and the front of your shoulders, so keep it close to your body.

Inhale and brace your abs before pressing, then exhale gradually through the hardest part of the lift. Inhale as you lower the bar so you can repeat the same position each rep.

Keeping the bar on the same path each rep matters more than forcing your arms perfectly straight. Once a light weight feels stable as the bar passes your face and finishes over your crown, you can add weight without greatly increasing shoulder stress.