Overhead Press

The overhead press is a vertical pressing movement, driving a barbell from the front rack overhead to full lockout while standing. It builds shoulder and triceps strength and demands significant core stability.

Execution

1. Take the bar at shoulder height in a front rack, hands just outside shoulders
2. Brace the core and squeeze the glutes to lock the torso
3. Press the bar straight up, moving the head back slightly to clear the chin
4. Lock out overhead with the bar over the mid-foot, then lower under control

Common Faults

• Excessive layback — turns it into an incline press and stresses the lower back
• Pressing around the face — inefficient bar path
• Soft core — energy leaks through the trunk

Variations

Variation	Key difference	Best for
Push press	Leg drive assists	Overloading the top
Seated press	No leg drive	Stricter shoulder work

For system-specific training applications, see each system's lens entry.