Overhead press technique that saves your back and shoulders

The overhead press is where real shoulder strength shows. No bench, no support – just you, the bar and gravity. That's exactly why so many people cheat it by leaning back.

Stance and grip

Stand with feet hip-width apart and rest the bar on the front of your shoulders. Grip just outside shoulder width, forearms vertical when seen from the front. Squeeze your glutes and brace your abs like you're about to take a punch – that's what keeps your lower back safe.

Bar path

The bar travels straight up, so pull your head back slightly at the start (think double chin). Once the bar passes your forehead, push your head "through the window" under it. At the top, the bar sits over mid-foot, elbows locked, shoulders shrugged up toward your ears.

Three mistakes that hurt

- Leaning back – the press turns into an incline bench and your lower back pays for it.

- Bar looping around your face – you lose power and overload the shoulders.

- Elbows flared wide – wrists and shoulders end up in a weak position.

Start with 3×5 using an empty bar or a light weight and add about 1 kg (2 lb) per week. Shoulders grow slower than legs – that's normal. Warming up your shoulders and upper back before working sets isn't optional.

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