Barbell overhead press

4 × 6-10  ·  Equipment: Barbell & plates

Muscle groups: Shoulders

How to do barbell overhead press

1. Hold the bar slightly wider than shoulder-width and rest it on your chest.
2. Set a solid base standing with a firm core or seated on a bench with back support.
3. Exhale and press the bar overhead in a vertical line.
4. Keep your neck neutral and your wrists aligned over your elbows.
5. Lower with control to your collarbone, keeping your shoulders away from your ears.
6. Avoid arching your back: squeeze glutes and core during the press.

Mistakes to avoid

• Do not arch your lower back: if you must push your hips forward to lift, the weight is too heavy.
• Avoid lowering behind your head if you feel shoulder stiffness or pain.
• Do not lock your elbows at the top with a hard snap.
• Use a spotter or safety pins on loads close to failure.

Progression

• Master the overhead press with an empty bar and stable technique for 8 reps.
• Increase the load by 2.5 kg when you complete 4 sets of 6-10 without arching your back.
• Raise time under tension by lowering the bar to your collarbone over 2-3 seconds.
• Alternate heavy-load weeks with higher-rep weeks to adapt the shoulder without injuries.