Overhead Press

The honest lift — nothing to hide behind, everything from shoulders to core working.

Setup

1. Bar at collarbone height, grip just outside shoulders, elbows slightly forward.
2. Feet hip-width, glutes and core braced hard — your body is the bench.

How To Do It

1. Press the bar straight up, pulling your head slightly back out of its path.
2. As the bar passes your face, push your head 'through the window.'
3. Lock out with biceps by your ears.
4. Lower with control to the collarbone.

Breathing

Breathe and brace at the bottom, exhale through the sticking point.

Common Mistakes

• Leaning way back — that's a core leak; squeeze glutes harder.
• Pressing around your face in a curve — straight line, move the head instead.
• Half lockout — finish with the bar over your mid-foot.

Programming It

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.