Overhead Press (Military Press)

1️⃣ Targeted Muscles

• Primary: Shoulders (anterior & lateral deltoids)
• Secondary: triceps, upper chest, core

2️⃣ Why Is the Overhead Press So Effective?

• One of the best exercises for pure upper body strength
• Strengthens the entire shoulder complex, improving stability
• Engages core muscles for balance and control
• Increases pressing power, benefiting other lifts like the bench press

3️⃣ Proper Execution

1. Starting Position:

• Stand with feet shoulder-width apart
• Grip the bar slightly wider than shoulder-width, resting it on your upper chest
• Engage your core and slightly squeeze your glutes for stability

2. Pressing the Bar Up:

• Press the bar straight up while keeping your core tight
• Move your head slightly back to let the bar pass, then push it forward under the bar
• Lock out at the top with arms fully extended and shoulders engaged

3. Lowering the Bar:

• Slowly bring the bar back down to the starting position
• Keep control and maintain a strong posture

🔥 Pro Tip: Imagine “pushing yourself under the bar” instead of just pressing it up—this helps maintain the right bar path!

4️⃣ Common Mistakes & How to Avoid Them

❌ Overarching the back: Keep your core engaged to prevent lower back strain.
❌ Pressing the bar forward instead of straight up: This weakens the lift and reduces efficiency.
❌ Not locking out properly: Full extension ensures maximum muscle activation.

5️⃣ Pros & Cons

✅ Best shoulder strength and mass builder
✅ Improves posture and overall pressing power
✅ Strengthens stabilizing muscles in the core and upper back
❌ Can cause shoulder strain if performed with poor mobility
❌ Requires proper form to avoid lower back stress

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Want to master the perfect overhead press?

📸 Pictures/Videos → coming soon