Variations — what changes
Standing barbell
As above.
Shoulders plus a lot of core and glute bracing.
Seated
Sit on a bench with an upright back.
Takes the legs and balance out — more isolated shoulders.
Push press
A small knee dip, then drive with the legs to help the press.
You can move more weight; trains power and lockout.
Dumbbell, neutral grip
Palms facing each other.
Friendliest on the shoulders; each arm works alone.
Arnold press
Start palms facing you, rotate out as you press.
More range and more front shoulder.
Setup
- Bar in front of your neck on your front shoulders, hands just outside shoulder width.
- Squeeze your glutes and brace your stomach so you don't lean back.
Doing the rep
- Tuck your chin back and press the bar straight up past your face.
- Once it's past your forehead, bring your head through so the bar finishes over the middle of your foot.
- Lock out with your biceps by your ears.
Common mistakes
- Leaning way back to turn it into an incline press.
- Pressing the bar out in front instead of straight up.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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