Overhead barbell press

You can perform this exercise either sitting or standing. If you have mobility issues in the shoulder girdle, it’s better to perform this exercise on a Smith machine. Lower the barbell to mid-neck level. You don't need to place it fully on your shoulders.

Because the barbell is lowered behind the head with a grip that is usually wider than shoulder-width, both the anterior and medial deltoids are actively engaged.

Nuances and Mistakes

1. The barbell should always be in the air. It’s undesirable to rest it on your shoulders at the lowest point. It is sufficient to lower the barbell to mid-neck level. For the first repetition (when the barbell is still resting on your shoulders), it’s better to assist yourself with your legs (to push the barbell up).

2. For comfortable execution of this exercise, your shoulder girdle should have a certain degree of flexibility. Therefore, if you feel uncomfortable performing a behind-the-neck press or experience shoulder pain, it's better to avoid this exercise.

3. Grip width plays a significant role. The grip should be wider than during a standing chest press. The standard position is that the forearms should be parallel to each other at the lowest point, meaning they should be directed straight up and down.

4. Performing this exercise on a Smith machine is quite convenient, both standing and sitting. It’s better to do the seated press with back support.

5. I do not consider this exercise to be a foundational movement as it is not intended for heavy weights. Therefore, choose a weight that allows you to perform at least 8 repetitions.