Barbell Shoulder Press:
Overhead Press Tips

The barbell shoulder press, also known as the overhead press, is the best shoulder exercise when done correctly. Use these shoulder press tips for better form.

Barbell Shoulder Press Tips. Although this lift may seem pretty basic, you should still be aware of these common mistakes. Heed the following advice to guarantee excellent technique and avoid unnecessary injuries.

• Warm Up! The shoulder joint is naturally at a higher risk for injury compared to other joints because of its ability to perform axial rotation (rotation in any direction). Always warm up sufficiently; otherwise the risk of injury amplified greatly. Peform light warm up sets that gradually increase in weight and perform range of motion exercises such as shoulder dislocations and arm circles. Make it part of you warm up routine.
• Don't Grip Too Narrowly. Using a grip width that is narrower than shoulder width will put excess strain on your shoulder joint and its connective tissue. Use a grip that is shoulder width or slightly wider.
• Keep Knees Straight. Lock your legs straight by keeping your knees locked. Or if you'd prefer, keep them in the position just before being locked; just so long as you don't use your legs to contribute pushing power. Save the leg-generated momentum for the push press exercise.
• No Bent Wrists. Grip the bar with the middle of your palm. Do not grip with the top of your palm near the finger joints, as this causes your wrists to bend backward; thus straining straining your wrist joints and making for a less efficient transfer of power into the barbell.
• Feet Flat. Keep your feet flat on the ground. Do not cheat by moving forward on to your toes.
• No Back Arch. Stand in an upright position with a neutral lower back posture. Squeezing your abs and glutes greatly assists you with this.
• Avoid Too Much "Sway." You should use only the smallest amount of sway necessary to keep balanced and allow your arms to continue extending vertically during the positive rep.
• Keep Eyes Looking Forward. Don't point your eyes up or down at any point during the barbell shoulder press. Before your first rep, find a point straight ahead of you. Stay fixated on this point until the end of the lift, even when your head is cocked downard during the lockout.

If you put these overhead press tips into practice whenever you perform the exercise, you can expect to see improvement soon.

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