foundational movement six: overhead pressing

movement articulation points

  1. Stand with the bar on your front shoulders, and your hands next to your shoulders

  2. Press the bar over your head, until it’s balanced over your shoulders and mid-foot

  3. Lock your elbows at the top, and shrug your shoulders to the ceiling.

Hold the bar for a second at the top. Then lower it back to your front shoulders and repeat. Don’t use your legs, keep them straight.

The Overhead Press is a full body, compound exercise. Your shoulders and arms press the weight over your head while your legs, lower back and abs balance you. The Overhead Press is one of the best exercises to build strong, muscular and healthy shoulders with bigger arms.

To avoid shoulder pain, Overhead Press with a narrow grip so you don’t flare your elbows. Then shrug your shoulders at the top. Press the bar over your head, lock your elbows and shrug your shoulders towards the ceiling. This engages your traps and prevents shoulder impingement.

*Note: the overhead press can be done with barbells, dumbbells, kettles, and resistance bands with the same movement articulation points.