DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Take the bar from a rack set at about collarbone height: overhand grip slightly wider than the shoulders, bar resting on the collarbones and the front of the shoulders, elbows slightly in front of and below the bar, wrists straight; step back and stand with feet hip-width.
- 02
Squeeze the glutes and brace the abs, ribs down, no belly pushing forward; tuck the chin slightly so the bar has a straight vertical path.
- 03
Exhale and press the bar straight up; move the head back slightly as the bar passes the face, then bring it back to neutral once the bar is overhead so the bar finishes directly over the crown and the mid-foot.
- 04
At the top the arms are straight and the shoulder blades rise with the arms (shrug up at lockout); the body is one straight line from feet to hands, no arching of the lower back.
- 05
Inhale and lower the bar under control back to the collarbones and shoulders, moving the head back slightly again to let the bar pass; then repeat.
- 06
After the set, walk back into the rack and set the bar on the hooks; do not drop it in front of you.
Common mistakes
- Over-arching the lower back with the ribs flaring, turning the press into a standing incline press.
- Using leg drive (turning it into a push press).
- Bar travelling forward around the face and finishing in front of the head instead of directly above it.
- Wrists bent back and the elbows dropping behind the bar.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doStanding Dumbbell Overhead Press
Equipment needed: Dumbbell
When it applies: Use without a barbell or to let each side work on its own; the load bases differ, so weights are not compared directly. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.