Overhead Press: how to do it & muscles worked

Set the bar in the rack at upper-chest height, grip just outside shoulder width with straight wrists.
Unrack and stand with feet hip-width apart, the bar resting on your front delts against your collarbones.
Brace your abs and glutes hard so the lower back does not arch backward.
Pull your head back slightly and press the bar straight up past your face.
As soon as the bar clears your forehead, push your head back through so the bar finishes over your ears.
Lower under control back to the front delts and reset before the next rep.

Arching the lower back and turning the lift into a standing incline press.
Pressing the bar forward around your face so the load drifts away from your base.
Dipping the knees to help (that is a push press, a different lift).
Locking out with the bar in front of your head instead of over your ears.

Squeeze the glutes like you are about to jump; that is the main trick for keeping the back safe.
If your shoulders pinch, widen the grip slightly or switch to dumbbells.
Train it at 5-8 reps; overhead press progresses slowly by nature.

Side Delts Triceps Abs

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