How to do an overhead press safely

Teach: How to do an overhead press safely

What to say

For a safe overhead press, stand with feet hip-width, brace your stomach and squeeze your glutes so your lower back does not arch, and start with the weights at shoulder height, wrists stacked over elbows. Press straight up, moving your head slightly back to let the weight pass your face, then finish with arms straight overhead and the weight over the middle of your feet. Lower under control.

What to show, in order

1. Stand with feet hip-width apart and hold the dumbbells or bar at shoulder height.
2. Stack your wrists over your elbows, with elbows slightly in front of the weight.
3. Brace your stomach and squeeze your glutes so your ribs stay down.
4. Press straight up, drawing your head slightly back so the weight clears your chin.
5. Finish with straight arms, the weight over the middle of your feet and your head through.
6. Lower slowly to shoulder height without letting the lower back arch.
7. Stop the set when you have to lean back to finish a rep.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• You feel a pinch or pain in the shoulder when the arm is overhead: stop and see a clinician or physical therapist before pressing again.

The check question

Ask: What stops the lower back from arching during a press? Answer: Bracing the stomach and squeezing the glutes

From EveryManKnows. General information, not professional advice.