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Exercise handout — move better, feel better.
Overhead Press - Standing
Press weight overhead while standing. Requires good core stability to protect the lower back during the movement.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
barbell, dumbbells
Home Options
- dumbbells
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: Dumbbells, Barbell, Kettlebells
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
2 seconds up, 2 seconds down
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hold dumbbells or barbell at shoulder height
- Elbows below and slightly in front of wrists
- Core braced, ribs down
Step 1 of 7
Take a breath and brace hard
Step 2 of 7
Press weight straight up
Step 3 of 7
Move head slightly back to allow bar path
Step 4 of 7
Lock out arms overhead
Step 5 of 7
Keep core tight - don't arch back
Step 6 of 7
Lower with control to shoulders
Step 7 of 7
Reset and repeat
Breathing
- Breath and brace before press
- Exhale at top
Form Cues
- Squeeze glutes
- Ribs stay down
- Straight bar path up
- Don't lean back
Common Mistakes to Avoid
- Arching low back
- Leaning back
- Not bracing core
- Pressing in front of face instead of straight up
Safety Information
Keep core braced. If you arch back, use less weight or sit down.
Progressions
Increase weight progressively
Regressions
Seated press for more back support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.