Compound — upper body

Overhead Press

Barbell or dumbbells

The overhead press is the best exercise for building shoulder width and pressing strength. It trains all three heads of the deltoid and produces an athletic upper body.

Technique

1. 1Start with the bar in the front rack position, grip just outside shoulder width
2. 2Brace your core — do not hyperextend your lower back
3. 3Press the bar straight up, moving your head back slightly to clear a path
4. 4Lock your arms out fully overhead with active shoulder blades
5. 5Lower under control back to your collarbone

Sets and reps