Overhead Press (Strict Press / Military Press) The overhead press is one of the most effective compound exercises for building shoulder strength, size, and overall upper-body power. It primarily targets the deltoids while heavily involving the triceps, upper chest, and core.
Main Muscles Worked Primary: Anterior and medial deltoids (front and side shoulders) Secondary: Triceps, upper trapezius, upper pectorals Stabilizers: Serratus anterior, core (abs, obliques, spinal erectors), rotator cuff Correct Technique (Barbell Strict Overhead Press – Standing) Setup Unrack the barbell at collarbone height (about upper-chest level). Grip slightly wider than shoulder-width (usually 1.5–2x shoulder width). Pronated grip (palms forward). Elbows under or slightly in front of the bar, forearms vertical at the bottom. Feet hip to shoulder-width apart, toes straight or slightly out. Brace & Starting Position Take a big breath, lock the core (think “ribs down,” abs and glutes tight). Bar sits on the “shelf” created by your delts and clavicles (not in the palms). Press Drive the bar straight up in a line close to the face. Move your head slightly back at the start to let the bar pass your nose/chin (think “ears through the window”), then push your head forward again once the bar clears. Lock out elbows fully at the top and shrug shoulders toward ears for a strong finish. Lowering (Eccentric) Lower under full control back to the clavicles/upper chest. Keep core braced the entire time.
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