CORRECT FORM:
Since the overhead press can be executed from both the seated and standing positions,the video here shows the seated overhead press,while we will give you steps for the standing overhead press.
- Start with the bar placed in the middle of the rack,at around chest level.
- Grab the bar,keeping your grip no wider than shoulder width.Thumbs should be wrapped around the bar for stability.
- Place the bar as close to the heel of the hand as possible,to avoid excess pressure on your wrist.
- Feet should be shoulder width apart.But adjust them according to your comfort level.Too far will feel awkward and too close will be unstable.
- Lift the bar and place it under your chin,at the top end of your chest,over your deltoids as shown in the pic.
- Raise your chest,while pushing your shoulders back and squeezing your back.This gives the barbell a more firm and stable base.
- Your triceps should be parallel to the ground,in front of the barbell.
- Taking a deep breath,push the bar up.A slight lean is alright to avoid the bar.The barbell should go as vertical as possible.
- When the bar clears your head,bring your torso and head under the bar.DO NOT bring the bar back,as you risk injuring yourself badly.
- Lock out your elbows at the top.
- At the top,when you lock your elbows,shrug your shoulders upwards and squeeze both your back and shoulders.This creates a stable position for the weight.
- Return the bar slowly to the starting position.
