The overhead press (standing barbell press) is performed standing, pressing the barbell from the front of the shoulders up overhead until the arms are fully extended, then lowering it back down with control. It primarily builds the shoulders and triceps, while also demanding core and glute strength to stabilize the body. It's a common accessory for building shoulder strength to support the bench press.
Technique: starting with the bar at the front of the shoulders, grip roughly shoulder-width, the lifter braces the core and glutes, then presses the bar up and slightly back, moving the head out of the way and back again once the bar clears it, finishing with the bar over the midfoot and the arms fully extended overhead.
Common technical errors: pressing the bar too far forward instead of keeping it over the midfoot at lockout; excessive lower-back extension to help drive the bar up; not moving the head back far enough, which can turn the bar path into pressing around the face rather than close to it; and using leg drive (turning it into a push press) when the lift is meant to be strict.
Technique: starting with the bar at the front of the shoulders, grip roughly shoulder-width, the lifter braces the core and glutes, then presses the bar up and slightly back, moving the head out of the way and back again once the bar clears it, finishing with the bar over the midfoot and the arms fully extended overhead.
Common technical errors: pressing the bar too far forward instead of keeping it over the midfoot at lockout; excessive lower-back extension to help drive the bar up; not moving the head back far enough, which can turn the bar path into pressing around the face rather than close to it; and using leg drive (turning it into a push press) when the lift is meant to be strict.