Strength
Overhead Press
The OHP builds pressing strength and shoulder stability. Trunk braces; arms press.
Setup
- Bar at shoulder height, grip slightly outside shoulders.
- Elbows slightly in front of the bar, wrists stacked.
- Glutes and abs braced — tall pillar.
Execution
- Bar path close past the face.
- Move head back then through at lockout.
- Don’t dump into lumbar extension.
- Lower to the shoulders with control.
Common mistakes
- Excessive low-back arch
- Bar drifting forward
- Unplanned leg drive
- Soft lockout
Progressions
- Seated dumbbell press
- Landmine press
- Push press only after strict OHP