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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Push

// EXERCISE EXECUTION

BB OVERHEAD PRESS

// COACHING AUDIO

00:00 / 04:22

The barbell overhead press is a vertical pressing exercise that develops upper-body strength by pressing a barbell overhead, primarily challenging the shoulders and triceps while requiring stability through the trunk.

// EXERCISE BREAKDOWN 

[.png

The Setup

Execution

    Find your Grip Width

    Wrists roughly in line with Elbows

    Long Spine & Abs Tight

    Rib Cage & Pelvis Aligned

    Whole Hand Pressure

    Elbows underneath or slightly in-front of Bar

    Forearms represent direction of the push

    Slightly Separate Shoulder Blades

    "Sit on your Lats"

    Create Support around Shoulders & Trunk

    Don't pin shoulder baldes "Back & Down"
[ (1).png

Phase One

Execution

    Push the Bar Straight up

    Maintain Whole Hand Pressure

    Keep Elbows underneath the Bar

    Remain Tall & Keep Abs Engaged​

    Control Rib Cage & Pelvis

    Don't create range by excessively arching the lower back

    As bar clears the head, allow the head to return naturally underneath bar

    Finish with the bar stacked above you at full lockout
[ (2).png

Phase Two

Execution

    Control the Bar Back Down
    (Think of it as a Lat pull down)

    Keep Elbows under the bar

    Allow Shoulder Blades to move naturally

    Maintain Whole Hand Pressure

    Return to "sitting on your Last"

    Re-establish base of support

// COMMON MISTAKES

Too Much Extension

Shoulders Rounding Forward

Bar Too Far Forward

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