How to do it
- Grip just outside the shoulders and take the bar on the front of the shoulders, elbows slightly ahead of the bar.
- Stand with the feet hip-width, squeeze the glutes and brace the abs.
- Press the bar straight up, moving the head back slightly to let it pass the face.
- Lock out overhead with the bar over the middle of the feet and the head through the arms.
- Lower under control to the front of the shoulders.
Common mistakes
- Leaning back into a standing incline press.
- Pressing the bar forward around the face.
- Loose glutes and abs, which lets the lower back arch.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Add load in the smallest steps you can; overhead strength rises slowly.
Easier: Seated dumbbell shoulder press, or a landmine press.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- If you cannot raise the arms fully overhead without arching, use the landmine press instead.
Swaps
Full gym: Seated dumbbell shoulder press, Arnold press, Landmine press, Pike push-up