The overhead press is one of my favorite movements. My programming focuses on increasing the weight of 4 compound movements: Squat, bench, deadlift, and overhead press. OHP develops my shoulders and makes me feel like a complete badass. Here are 3 fixes to common mistakes I see in this movement from beginners.
1. Set your rack height higher
Set your rack height high so that you can turn your lats on under the barbell and unrack in your pressing position. I sometimes see lifters begin their press with the barbell racked as if they are going to front squat, and rest the bar on their shoulder muscles. Avoid this and unrack the barbell with your wrists straight, forearms vertical and elbows just a smidge in front of the barbell.
2. Rest at the top
Take your breath at the top of your rep, the same way you would a squat. You'll get a bounce out of the bottom so you can complete more reps, and maintain good form throughout the movement.
3. Tuck your chin - Keep a straight bar path
Press the bar in a vertical line from your shoulders to the overhead position and tuck your chin. Don't try to move the barbell out of the way of your head. With a slight upper back arch and tucked chin, you'll avoid knocking yourself out.
WATCH MY VIDEO
If you'd like to see these tips in video form, check out today's post on my YouTube channel. Skip to 10:22 for for the OHP tips. I love getting your comments, so keep them coming. Let me know what other movements you'd like to see videos for!
If you're interested in learning more about the Overhead Press, Check out the StrongLifts guide here.
Coaching + Programming Launch: October 18th
Coaching and programming options will be available on October 18th. I'll be coaching you 1-on-1. Yep. You+I talking every week. Premium options are limited, so mark your calendar and keep an eye out for announcements coming in the next few weeks. The testimonials and results that we're seeing from our first group is amazing. I can't wait to make YOU stronger.
It's an exciting Monday, so I'll get back to work. Anyone else experiencing fall weather where you live? I'm loving the crisp NYC mornings, and the fact that my gym is a little less sweaty.
Head Coach at Strong Strong Friends