Exercise Spotlight – Overhead Strict Barbell Press

The standing overhead strict barbell press is a major upper body pushing pattern that requires a moderate level of skill and stability to perform. I usually start my clients with simpler movements, including the Half Kneeling DB Press but when they can effectively control their core to keep a neutral spine then we can add in the overhead press from standing. With everything under the barbell when it is overhead, your full body is having to work in co-ordination to perform the overhead press. This movement pattern isn’t really used much in daily living and so ends up being the one everyone says they are weak at! Training this will help bring balance to the shoulders while developing solid upper body strength.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Brace your abs hard to keep a neutral spine as your press
• Keep your wrists up in a strong position thinking about punching your knuckles to the ceiling
• Keep your elbows under the bar as you press, this should help your keep tight and engage your lats
• Try not to lean back excessively, rather tuck your chin in so that you can push the bar past your face without too much horizontal movement
• Try to keep the bar moving in as straight a line as possible, keeping it over the middle of your feet to stop it pulling your off balance and out of line.
• Control the bar on the way back down, paying attention to all over the above points

If you are still unsure about your technique then why don't you consider booking in for my strength technique analysis pack? You can learn more or register for 2 trial sessions by clicking here.