push Pattern
Overhead Press (Barbell)
Primary Targetshoulders
Equipmentgym
SETUP & EXECUTION
Initial Phase
- 01Rack bar at chest height.
- 02Grip just outside shoulders, elbows forward.
- 03Brace core and glutes.
Movement Phase
- Press bar vertically, clearing head by leaning back slightly.
- Move head under bar once it passes forehead.
- Lock out overhead.
Form Deviation Analysis
- ×Excessive lumbar arch.
- ×Using legs (Push Press).
- ×Elbows flaring too wide in setup.
Safety Protocols
Contraindicationsshoulder pain, back pain