The press, overhead press or shoulder press is a weight training exercise in which a weight is pressed straight upwards from the shoulders until it is locked out overhead. The lift is performed standing.

Muscle group: Shoulder


1. Stand with your feet shoulderwidth apart or slightly narrower and grab the bar with a slightly wider-thanshoulder- width grip (wrap your thumbs around the bar). Squeeze your shoulder blades together, and push your chest out.
2. Begin pressing the bar overhead retracting your head as the bas rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head. Hold for a moment, then lower the bar back to your shoulders. That’s one rep.


Technique is very important in this lift. The tendency is to arch the low back during the upward phase, increasing the loading upon your spine. Use a mirror for feedback, press overhead and not behind your head, and squeeze your abdominal muscles and glutes to help prevent excessive arching. - See more at:
To get the bar into position, you can either explosively heave it up off the floor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. If the bar is on the rack, nudge it off and let it rest against the front of your shoulders.
Never allow the bar to touch your upper chest when you lower it. If you find that it does, raise your elbows up slightly. This will prevent your delts from stretching too much.
Pressing heavy loads requires significant recovery time, so limit the exercise to one workout per week.
The first rep is the hardest because the lift starts with no eccentric [lowering] phase and no stretch reflex. After the first rep, the reflex will kick in to help you.

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