Shoulders
Overhead Press
Barbell overhead press
Video
How to do it (step by step)
1
Stand tall, feet shoulder-width apart.
2
Grip slightly wider than shoulder-width, bar resting on your upper chest.
3
Brace your core -- no excessive arch in your lower back.
4
Press the bar straight up and lock out your elbows at the top.
5
Bar travels close to your face -- don't let it drift out in front of you.
Muscles
Primary
front deltslateral delts
Supporting
tricepsupper trapscore
Programming
| Strength | 4-5 sets x 3-6 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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