Empty Bar Overhead Press

The empty bar overhead press is a warmup or cooldown drill that trains the vertical push pattern. It prepares your shoulders, upper back, and arms for heavier pressing work while reinforcing good overhead position and posture.

Stand with your feet about hip-width apart, maybe slightly wider. Hold an empty barbell with a grip just outside shoulder width. Rest the bar across the front of your shoulders, elbows slightly in front of the bar, wrists straight, and your core tight.

Take a breath and brace your midsection. Press the bar straight up, keeping it close to your face. As the bar passes your head, move your chin back slightly so it clears. Finish with your arms locked out directly over your shoulders, biceps near your ears. Lower the bar back to your shoulders under control, resetting before the next rep.

Breathe in and brace before you press, then exhale as the bar reaches the top or as you lower it. If the full press is too much, do it seated on a bench to reduce lower-back demand. To make it harder, add a brief pause at the top or slow down the lowering phase.

Fault: The bar drifts forward in front of your body. Fix: Keep the bar close to your face on the way up and finish with your wrists stacked over your elbows and shoulders.

Fault: You arch your lower back hard or flare your ribs. Fix: Squeeze your glutes, keep your ribs down, and brace your core like someone is about to poke you in the stomach.

Fault: Your elbows fall behind the bar at the start. Fix: Set your elbows slightly in front of the bar so your forearms stay vertical and you can press straight up.