Standing overhead press
A.k.a Military Press
**This page is still being developed. We welcome your feedback on what you would like to see on this page.
SETS:
3
REPS:
5
WEIGHT:
Med
KEY POINTS:
Start with the bar still in the squat rack.
Line yourself up under the bar with feet shoulder width apart and your grip slightly wider than shoulder width.
Resting the bar on the front of your shoulder (i.e. in front of your neck and not behind it) unrack the bar and take a short step backwards to give yourself safe distance from the rack.
Keeping your core stable and back straight, inhale and push the bar directly up above your head until your arms are straight.
Slowly lower the bar back to your starting position, making sure to engage your muscles the whole way through.
Repeat for the required number of reps and sets, taking a 1-2 min pause between sets.
Safety & Learning
With the overhead press it’s difficult to get it wrong and the beginning of the movement gives us the opportunity to test the right weight so we know what we’re pushing overhead. Just make sure to grip the bar correctly so you don’t drop it, and be aware of people around you in a busy gym.
We perform lower reps on the core compound movements (deadlifts, squats, bench, overhead press) to build strength, whilst other back movements will be higher reps to focus on physique.