Barbell Reverse-Grip Overhead Press
Target your upper chest and front deltoids with this challenging variation of the overhead press. Proper form is key!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Stand with your feet shoulder-width apart.
- Grip the barbell with a reverse grip (palms facing you) and lift it to shoulder height. Your hands should be slightly wider than shoulder-width apart.
- Keep your elbows tucked close to your body and the bar resting on your front shoulders.
2. Body Positioning:
- Stand tall with your chest up and shoulders back. Your gaze should be forward.
- Engage your core muscles to maintain stability throughout the movement.
3. Pressing the Bar:
- Inhale deeply to brace your core.
- Press the barbell upwards in a controlled motion. Extend your arms fully overhead without locking your elbows.
- Make sure to keep the barbell aligned over your shoulders and not leaning forward or backward.
4. Returning to Starting Position:
- Slowly lower the barbell back down to shoulder height while exhaling.
- Maintain control and avoid letting the bar drop quickly.
5. Repetitions:
- Perform 8-12 repetitions for 2-4 sets, resting for 60-90 seconds between sets.
Tips:
- Start with light weights to master the form before adding more resistance.
- Keep your wrists straight to avoid strain.
- Focus on using your shoulders and upper body to lift the barbell, rather than pushing with your legs.