Exercises / Vertical push
Barbell overhead press
Vertical push Barbell Complexity 4/5
Not for these clients
Hypertension, Rotator cuff tendinopathy. The generator automatically excludes this movement for those clients.
Working position
Setup
Bar at the front of the shoulders, feet hip width, glutes and abs braced.
Execution
Press overhead in a straight line, moving the head back slightly, then lower to the shoulders.
Coaching cues
- Squeeze the glutes so the low back does not arch
- Bar finishes over the middle of the foot
- Breathe out on the way up
Common fault
Leaning back to turn the press into an incline press
Fix: Reduce the load, or press seated with back support.
Muscles trained
Primary: Deltoid (delts)
Secondary: Trapezius (traps)Triceps brachii (triceps)Transversus abdominis (TVA)
Regression and progression
Easier: Dumbbell shoulder press
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.