Overhead press

An overhead press lifts a barbell from shoulder height to full elbow extension overhead, either standing or seated.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 299.} The IPTA starts with palms facing forward, elbows at the sides and a grip just outside shoulder width.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 299.} The client braces the core and moves the head out of the bar’s straight path as the weight rises.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 299.}

ISSA describes the bar resting on the front of the shoulders, with the legs locked and back straight; the shoulders and triceps press while the legs and core stabilize.^{2International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 54.} For the seated version, the NSCA uses a closed, pronated grip slightly wider than shoulder width and a bench supporting five-point body contact.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 411.}

In practice

• Keep the torso upright with a neutral spine, brace the abs and press straight overhead, perpendicular to the floor.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 299.} The IPTA advises establishing adequate mobility before loading the lift excessively.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 299.}
• ISSA warns against incomplete lockout and pushing the bar out in front, and suggests “squeeze your glutes” to keep the client upright without excessive backward lean.^{2International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 54.}
• Tucked elbows increase triceps involvement and help maintain external rotation; flared elbows shift work to the shoulders and chest but increase the likelihood of impingement.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 299.}
• The NSCA calls for one or more spotters when a bar moves over the head, ideally in a power rack with crossbars in place.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.}