Tsunami Barbell
    Barbell Overhead Press
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    Shoulders
    Compound Movement

    BARBELL OVERHEAD PRESS

    Strict vertical press that builds shoulders, triceps, and core stability.

    KEY TARGETS
    • Primary MuscleShoulders
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Bar at collarbone height, hands just outside shoulders, elbows slightly forward. Feet hip-width, glutes tight, ribs down.

    Execution

    Press the bar straight up, move head back then through at lockout. Finish with biceps by ears and bar over midfoot.

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    Key Cues

    • Squeeze glutes to protect low back

    • Bar path straight up

    • Head through at the top

    • Keep wrists stacked over elbows

    • Full lockout overhead

    Common Mistakes

    • Overarching the back

    • Pressing forward

    • No head-through

    • Half reps

    • Using leg drive

    Programming

    3-4 sets of 4-8 reps. Pair with lateral raises or dips for extra volume.

    READY TO LIFT?

    Add the Barbell Overhead Press to your next training cycle. The next week can change from what you logged.

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