Overhead Press

If you’re new to this lift, start with an empty bar or light plates to ingrain the motor pattern. Focus on keeping your ribs down and your pelvis neutral; avoid overarching your lower back as the bar rises. Your elbows should track slightly in front of the bar, not flared out wide. When you approach muscular failure, the movement will naturally slow, and your torso will want to lean backward or your knees will bend to borrow momentum. That’s your cue to rack the bar safely. Never sacrifice spinal alignment for one extra rep. If you feel sharp pain in the shoulders or wrists, stop immediately and reassess your grip width and elbow position. Progress will come from consistent, controlled reps rather than heavy, compromised attempts. Trust the process, film your sets from the side, and gradually add weight only when you can lock out every rep with a perfectly vertical torso and steady breathing. You’ve got the foundation to build serious strength here.

Most lifters unintentionally arch their lower back into a pronounced sway, turning the overhead press into a standing incline push by failing to maintain rigid abdominal tension and glute engagement. Another frequent error is flaring the elbows wide, which places unnecessary shear stress on the shoulder capsule and disrupts the efficient vertical bar path. Beginners also tend to press the bar forward instead of straight up, missing the optimal line of force and overloading the anterior delts prematurely. Finally, many athletes hold their breath or exhale too early, losing intra-abdominal pressure exactly when core stability matters most. Correcting these patterns requires conscious bracing, a slightly narrower grip, and a deliberate focus on driving the bar toward the ceiling rather than away from your body.

Sets

3

Reps

5-8

Rest

120s

Tempo

2-0-1-0

Frequency

2x/week