Press

The press is commonly abbreviated as “Pr.” In weightlifting, because there is no transverse plane of movement. The “overhead” is implied.

How to:

To execute the press correctly, the athlete should begin by grabbing the barbell with a clean grip. The athlete will place the barbell on the anterior deltoids similar to the front squat. However, unlike the front squat, the optimum angle for the elbows and humerus is about 45°, half of the ideal angle of the front squat rack position.

With the barbell resting on the shoulders, the athlete will slightly lift their chin and protract the head back making space for a straighter bar path, and push the barbell overhead. As the barbell clears the head, the athlete may relax their neck to bring their head and neck back to the neutral position. Once the arms are fully straightened, the barbell should be stable over the spine and the arms slightly behind the ears.

We recommend performing the press as 3-8 sets of 1-5 repetitions.