The short version
- Ribs down, glutes tight: stand like a plank.
- Avoid: Leaning back into a standing bench press. Fix: Squeeze glutes and lighten the load.
- Start with: Seated dumbbell press with back support
Muscles worked
| Main movers | Shoulders (deltoids, mostly front and side), triceps |
|---|---|
| Helpers (synergists) | Upper trapezius, serratus anterior, core and glutes (to stay upright) |
| Equipment | Barbell or dumbbells |
Step by step
- Stand with feet hip-width, bar resting on your front shoulders, hands just outside shoulder-width.
- Squeeze glutes and brace your trunk; ribs down.
- Press the bar straight up, moving your head back slightly to let it pass.
- As the bar clears your forehead, move your head forward “through the window”.
- Lock out over the middle of your foot, biceps by ears.
- Lower under control to the shoulders.
Coaching cues
- Ribs down, glutes tight: stand like a plank.
- Bar travels in a straight line over mid-foot.
- Finish with the bar over your ears, not in front of your face.
Common mistakes and fixes
- Leaning back into a standing bench press. Fix: Squeeze glutes and lighten the load.
- Pressing the bar forward around the face. Fix: Move the head back, then through.
- Flaring the lower ribs. Fix: Breathe in, brace, then press.
Make it easier (regressions)
- Seated dumbbell press with back support
- Half-kneeling landmine press
- Wall slides for shoulder control
Make it harder (progressions)
- Standing barbell press
- Push press (small leg drive) once strict form is solid
- Single-arm dumbbell press
Sets, reps and today’s dose
3 sets of 6–10, 1–2 times a week, stopping 2–3 reps before failure.
Test your eye in Spot the Fault and set your lifting rhythm with the tempo drill.
Lesson game · earn XP
Check yourself: 3 quick questions
Perfect score = combo bonus. Each question returns in your spaced-repetition review.
Questions people ask
Seated or standing overhead press?
Seated with back support is easier to learn; standing trains the trunk too.
My lower back hurts when I press.
Usually a sign of leaning back. Reduce the weight, squeeze glutes, try half-kneeling. Persistent pain: see a clinician.
Sources
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
- NSCA. Exercise technique articles and Essentials of Strength Training and Conditioning. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.