Barbell overhead press

Muscles worked

How to do it

1. Take the bar from the rack at shoulder height, hands just outside the shoulders with the thumbs wrapped around the bar, forearms vertical.
2. Stand with the feet hip-width, squeeze the glutes and brace, ribs down.
3. Press the bar straight up, moving the chin back so it clears the face.
4. As it passes the forehead, push the head 'through the window' and lock out with the bar over the mid-foot.
5. Lower to the shoulders under control.

Common mistakes

• Leaning back to press — squeeze the glutes and keep the ribs down.
• Pressing the bar out in front — keep it close to the face and finish over the mid-foot.
• Using the legs to drive it — that's a push press; keep the knees locked for a strict press.

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