Shoulders · Intermediate

Barbell Overhead Press

Front Delts · also Triceps, Side Delts, Abs

Equipment: Barbell, Rack

How to do it

• Unrack the bar at your collarbones, hands just outside shoulders
• Keep forearms vertical, elbows slightly in front of the bar
• Brace your abs and squeeze your glutes, ribs down
• Pull your chin back and press the bar straight up
• Finish with the bar over your midfoot, then lower slowly

Common mistake

✕ BAR LOOPING AROUND FACE → ✓ HEAD BACK, BAR STRAIGHT UP

Starting point: 4 sets × 5–8 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nsca.com, acefitness.org.