BB Overhead Press
What to look for:
- Bar set in rack at chest height
- Split stance or feet shoulder width apart
- Grip just outside of shoulder width
- Bar resting on front delts in start position
- Press in a straight line upwards to full lockoutWrist, elbow, shoulder alignment throughout
- Upward rotation of scapula
- In top position alignment of head, shoulder, hip, ankle
- Keep feet flat
- Shoulder not pulled into anterior tilt in bottom position
- Tall posture
- Rib cage down
- Stable pelvis
- “Reach up”
- “Press to the ceiling”
- “Glutes squeezed”
- “Abs tight like you’re about to be punched”
- “Stay tall”
- Regress: If client does not have sufficient overhead mobility, take back to a Landmine Press variation or Horizontal Press variation.
- Progress: If client is OK with this movement and has sufficient overhead mobility, they may use other vertical pushing movements.
- We have to expect a small amount of thoracic extension in the start position due to the positioning of the barbell and the path required to lift the weight.
- A split stance demands more stability through the hips while making it harder for the lower back to fall into extension, so for those with a history of low back pain this may be a better choice.