Overhead Press Guide

Introduction

The overhead press (OHP) or strict press is the ultimate test of upper body pressing strength. It targets the anterior and lateral deltoids, triceps, and upper chest, while requiring significant core stability to maintain proper position.

Proper Setup

• Grip bar slightly wider than shoulder-width
• Bar rests on front delts/upper chest in rack position
• Elbows slightly in front of bar (not directly under)
• Feet shoulder-width, squeeze glutes and brace core
• Chin tucked, head neutral
• Wrists stacked over forearms

Execution & Technique

• Press bar straight up, moving head back slightly to clear chin
• As bar passes face, push head through (under the bar)
• Lock out with bar directly over mid-foot
• Shrug shoulders up at lockout for full range of motion
• Lower with control to starting position
• Maintain tight core throughout - no excessive back lean

Common Mistakes

• Excessive back lean - turns press into standing incline bench
• Bar drifting forward - keep bar path vertical over mid-foot
• Not pushing head through at lockout
• Flaring elbows excessively at bottom
• Using leg drive (that's a push press, different lift)
• Not bracing core properly

Strength Building Tips

• Press 2x per week with different rep ranges
• Include push press for overload (heavier than strict)
• Strengthen triceps with close-grip bench, dips
• Work on shoulder mobility if bar path is restricted
• Progress in small increments (1.25kg/2.5lb jumps)
• Include lateral raises for deltoid development

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