COLUMNS: Exercise Technique
Graham, John MS, CSCS*D, FNSCA
Lehigh Valley Hospital & Health Network, Allentown, Pennsylvania
doi: 10.1519/SSC.0b013e318189a9fe
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John Graham, MS, CSCS,*D, FNSCA
Column Editor
TYPE OF EXERCISE
Upper body and multijoint.
MUSCLES USED
Deltoid, trapezius, serratus anterior, triceps brachii.
STARTING POSITION
Position a standard weightlifting bar at chest level in a squat or power rack (not pictured).
Load barbell evenly on both sides and secure weights with collars.
Position the feet flat on the floor.
The head, shoulders, and upper back should be erect.
Grasp the barbell shoulder-width apart with a closed pronated grip.
Inhale before initiating the movement.
Lift the barbell off the rack and rest the barbell on the upper chest.
ASCENT (UPWARD MOVEMENT)
Begin the motion by pressing the barbell upward.
Exhale as the resistance passes the sticking point.
Avoid arching the lower back or moving the feet or buttocks from their stationary position.
Keep the wrists rigid and the forearms perpendicular to the floor and parallel to each other.
Continue pressing the barbell upward until the elbows are fully extended, but not forcefully locked.
At the completion of the lift, the barbell should be in line with the supporting joints (i.e., wrist, elbow, shoulder).
Keep the body rigid throughout the ascent.
DESCENT (DOWNWARD MOVEMENT)
Begin the descent by lowering the resistance in a slow, controlled manner toward the chest.
The elbows will move down past the shoulder and slightly away from the body.
Wrists should be kept firm and rigid.
Forearms are parallel to each other and perpendicular to the floor.
Lower the resistance to the upper chest; avoid bouncing the resistance off the chest.
Keep the head, shoulders/upper back area and buttocks erect and the feet securely on the floor.
Keep the body rigid throughout the descent.
Inhale before initiating the ascent for the next repetition.
Figure 1: Barbell overhead press starting position.
Figure 2: Barbell overhead press completion of the ascent phase.
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