- 1). Approach the barbell, which should be suspended on its rack, and grip it firmly with both hands in an overhand grip. Hold your hands so your grip is just wider than your shoulders.
- 2). Grasp the barbell and remove it from its rack, moving backwards to avoid hitting anything. Bring the barbell to rest against your chest -- this is the starting position for an overhead press.
- 3). Stand with your feet shoulder-width apart and keep your head straight so you are looking forward.
- 4). Lift the barbell from its starting position against your chest, up and above your head by using the muscles in your upper body, not the muscles in your back. Keep your muscles taught as you complete this exercise.
- 5). Lock the bar above your head by locking your elbows in place. When you have successfully locked your elbows, this indicates one repetition of the overhead press.
- 6). Lower the bar by flexing the elbows and lowering it down to the original position against your chest. Lift the bar for the required number of repetitions, keeping your abs and gluteal muscles tight as you lift the bar above your head -- this allows you to maximize your overhead press.