This document provides instruction on the proper and improper techniques for performing the overhead press exercise. It begins by listing demonstration video links showing the proper technique. The proper technique involves standing with a barbell at collarbone level, gripping it slightly wider than shoulder-width with a narrow grip, and pressing it directly overhead while exhaling. Improper techniques discussed include having the elbows too high or low during the press and gripping the bar too wide. Comparison photos then show the differences between proper and improper shoulder flexion and grip width. Finally, references are cited.

1. Overhead Press
By Josh Brough and Justin Brough
(Fall 2017)

2. Proper Technique -
Demonstration
Videos
• http://www.hudl.com/technique/vi
deo/view/IEkNIleE?e=11524120
• http://www.hudl.com/technique/vi
deo/view/0UmrvUGm?e=11524134

3. Proper Technique
• Stand with barbell in front of you, with the barbell level with collar
bones
• Narrow grip, slightly wider than shoulders.
• Forearms straight up and down, wrists slightly bent
• Feet flat on the floor, parallel, and shoulder width apart
• Squeeze glutes, hamstrings, and quadriceps.
• Core tight

4. Proper Technique cont.
• Inhale at bottom, exhale while pressing up.
• Bar should move straight up and down
• Shrug shoulders at the top to avoid shoulder injury and to make your
shoulder more stable during the press.

5. Improper Technique -
Demonstration
Videos
• http://www.hudl.com/techni
que/video/view/AClzWJNW?
e=11524114
• http://www.hudl.com/techni
que/video/view/SusWZplj?e
=11524129

6. Improper Technique
• Elbows are pointing too high or too low

7. Improper Technique
• Grip the bar too wide.

8. Comparison – Shoulder Flexion
Proper Improper

9. Comparison – Grip Width
Proper Improper

10. Works Cited
• Barbell Overhead Press : Strength & Conditioning Journal. (n.d.). Retrieved
November 27, 2017, from http://journals.lww.com/nsca-
scj/Citation/2008/12000/Barbell_Overhead_Press.10.aspx
• “Exercise Library:Standing Shoulder Press.” Arm Exercises,
www.acefitness.org/education-and-resources/lifestyle/exercise-
library/71/standing-shoulder-press.
• Floyd, R. T. (2015). Manual of structural kinesiology. New York, NY:
McGraw-Hill Education.
• Nation, L. B. (2013, May 29). Best Grips for Faster Gains. Retrieved
November 27, 2017, from https://www.t-nation.com/training/best-grips-
for-faster-gains
• Rippetoe, M., & Bradford, S. E. (2017). Starting strength: basic barbell
training. Wichita Falls, TX: Aasgaard Company.