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For bigger, stronger shoulders, there’s no substitute for overhead pressing. This sounds simple in theory, but most guys run into problems in the execution. Should you press seated or standing? Behind the neck or in front? As a push press using your legs, or a strict, stiff-legged military press? Here are four tips to get you started overhead pressing the right way.
When was the last time you lifted something heavy while you were sitting down? By standing up to overhead press, you’ll engage your entire torso and force yourself to stabilize from head to toe.
Your feet should be shoulder width apart, with your toes pointed forward. This will help you maintain your balance and prevent you from arching your lower back too much. Stagger your feet heel-to-toe for more stability.
Just before you begin the press, take a deep breath and hold it until the finish position at the top. Exhale, and then gradually inhale on the way down. This pocket of air in your lungs will help prevent injury by stabilizing your spine.
Finish the lift with your arms locked out and the barbell over or slightly behind the center of your head. Pressing in front of your head can strain your shoulder joints and may hamper your progress.