Overhead Press


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		Overhead Press

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

ARMS & SHOULDERS (Intermediate/Advanced)

Put an empty bar onto a pair of support racks and load the required resistance. Stand behind the bar and take a wider than shoulder width grip. Rotate your arms under the bar and up so that your elbows point forward and the bar rests on your anterior deltoid muscles and clavicle bones. Take a 3/4 breath. Tighten your spinal muscles and lift the bar off the racks. Step forward with it and plant your feet at hip width, toes pointed slightly out. Lower your elbows and turn them partially out. Release and take another 3/4 breath. Contract your shoulder muscles and explode the barbell to a locked-out position overhead. Keep your back upright and try not to bend more then 45 degrees away from midline as you elevate the bar. Hold the bar overhead momentarily and then slowly bring it back down.