✓ Correct form
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.
Coming soon to the App StoreOpen in the app
Cues checked against: nsca.com, acefitness.org.
