One move
Barbell Overhead Press
How to read ahead. Do to go one move at a time.
Bar at the shoulders, brace, press straight up, and let the head travel through at the top. Lock out without leaning back. Lower with control to the shoulders.
Option. Use Dumbbell Shoulder Press or Arnold Press. Seated if the lower back wants to arch. Strict press first — push press only once the lockout is honest.
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1
Bar at the front of the shoulders, hands just outside them, elbows slightly in front of the bar. Feet about hip-width. Squeeze the glutes and brace the core.
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2
Press the bar straight up. As it passes the head, move the head through so the bar finishes over mid-foot, not out in front.
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3
Lock the elbows without shrugging the shoulders into the ears. Ribs stay down — no laid-back lean.
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4
Lower the bar to the shoulders under control. Inhale as you lower, exhale as you press.
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5
Keep the wrists stacked over the elbows. Do not flare the ribs to finish a heavy rep.
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6
Stop or sit the press if the lower back arches. The dumbbell press is a full win, not a consolation.