Rucking Revolution

OVERHEAD PRESS

PURPOSE

The overhead press is a fundamental upper body pushing exercise that builds shoulder strength and stability while engaging the core and upper chest.

Primary muscles: Shoulders, Triceps, Upper chest, Core

Equipment: Barbell, Dumbbells, Kettlebells

Difficulty: beginner

PROGRESSIONS

  1. Seated dumbbell press
  2. Standing dumbbell press
  3. Barbell overhead press
  4. Push press (using leg drive)
  5. Jerks (split or push jerk)
  6. Single-arm landmine press
  7. Arnold press

STEP-BY-STEP TECHNIQUE

  1. Stand with feet shoulder-width apart, core engaged
  2. Hold weight at shoulder level with palms facing forward
  3. Keep elbows slightly in front of bar (not flared out)
  4. Press weight straight up over head
  5. Fully extend arms without locking elbows
  6. Lower weight with control back to shoulders

COMMON MISTAKES

  • Arching lower back excessively
  • Pressing weight forward instead of up
  • Flaring elbows out to sides
  • Not using full range of motion
  • Moving legs to generate momentum

EXERCISE DEMONSTRATION

Person performing overhead press with barbell: standing tall, core tight, bar moving vertically over head
Person performing overhead press with barbell: standing tall, core tight, bar moving vertically over head

TRACK YOUR PROGRESS

SETS
REPS
REST seconds