Barbell Seated Overhead Press

Barbell Seated Overhead Press: So führst du sie aus

1. 1Set an upright bench in a rack with the bar racked at roughly shoulder height, and sit with your upper back and head supported against the pad.
2. 2Grip the bar slightly wider than shoulder-width, wrapping your thumbs fully around it so the bar rests on the base of your palms.
3. 3Brace your core, plant your feet flat on the floor, and unrack the bar to hold it at the top of your chest with wrists stacked over your elbows.
4. 4Press the bar straight up overhead, moving your head slightly back so the bar can travel in a vertical line past your face.
5. 5Lock out at the top with the bar over the back of your head and your arms fully extended.
6. 6Lower the bar under control back to the top of your chest, keeping it close to your face.
7. 7Complete your reps, then re-rack the bar safely with control.

Technik-Tipps

• Keep your core braced and avoid arching your lower back to turn the lift into an incline press.
• Keep your wrists stacked directly over your forearms rather than letting them bend back under the load.
• Press in a straight vertical line by tucking your chin slightly as the bar clears your face.
• Use a spotter or set the rack's safety arms whenever you press near your limit.

Häufige Fehler

• Arching the lower back excessively to heave the bar up, which shifts work off the shoulders and strains the spine.
• Pressing the bar forward instead of straight overhead, which stresses the shoulder joint and shortens the press.
• Letting the wrists bend backward under the bar, which loads the joint and weakens the press.
• Using too wide or too narrow a grip, which reduces shoulder leverage and pressing power.

Häufig gestellte Fragen