Common Pressing Problems

http://www.youtube.com/watch?v=CWped3udXZ4 Overhead Press Setup. Put the bar on your front shoulders by taking it out of the uprights of your power rack or by Powercleaning the weight on every set.

  • Foot Stance. Don’t put your heels together (that’s a Military Press) but shoulder-width apart. This will increase stability and thus strength.
  • Grip Width. About shoulder-width apart. The larger your build, the wider your grip. Hands should never touch your shoulders.
  • Gripping the Bar. Grip is same as for the Bench Press. Bar close to your wrist, in the base of your palm. Not close to your fingers.
  • Chest Up. Make a big chest & lift it up. Makes it easier to use your back muscles & shortens the distance the bar has to travel.
  • Elbows Forward. Elbows in front of the barbell when looking from the side. Not upper-arms parallel with the floor, it’s not a Front Squat.
  • Look Forward. Looking up is bad for your neck. Look forward, fix a point on the wall before you.
  • Squeeze Your Glutes. Makes it impossible to arch your lower back, thus increasing safety. Squeeze your glutes hard.
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