The overhead press is a fundamental vertical push movement that builds postural stability, shoulder strength, and muscle growth. Mastering proper technique ensures safety and optimal results.

Proper Setup

Start with these lower body positions:

• Feet hip-width apart
• Slight knee bend
• Squeeze glutes and abs to maintain neutral pelvis
• Keep ribs down and spine neutral

Upper body positioning:

• Pull shoulder blades down and back
• Position grip width to stack wrists over elbows
• Point elbows slightly forward (imagine laser beams)
• Place weight between clavicles and chin

This setup creates a solid foundation through muscle tension and joint stability.

Movement Execution

During the lift:

1. Maintain tight glutes and abs
2. Keep wrists aligned over elbows
3. Point elbows slightly forward
4. Extend elbows fully (if mobility allows)
5. Press the weight in a vertical path

Only three joints should move during the press:

• Elbow extension
• Shoulder flexion
• Slight thoracic spine extension

The head may move slightly to allow barbell clearance if using one.

Key Success Factors

• Establish stability before initiating the movement
• Maintain core tension throughout
• Focus on shoulder and hip stability
• Keep the movement pattern vertical
• Avoid flaring elbows to the sides

Most common errors can be prevented by following these technical guidelines. Proper stability through the hips and shoulders creates the foundation for maximal strength gains and long-term joint health.

Remember: The quality of your setup directly influences the success of your overhead press. Focus on maintaining tension and stability throughout the entire movement for optimal results.

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