We’ve got two challenges for you today, both utilizing your pressing muscles. First is the barbell bench press and second is the standing overhead press. These exercises focus on the chest, shoulders and triceps (back of the arms).

#1 Bench Press Tips

1. Strong grip on the bar
2. Chest up.
3. Elbows by your side.
4. Take a deep breath and hold it.
5. Lower bar to sternum under control. Do not relax and let the weight drop.
6. Back, hips, glutes and legs are tight and isometrically contracted.
7. When you touch your chest, drive your feet downward and press toward the ceiling.

If there is pain with this movement, stop immediately and consult a professional.

#2 Standing Military (overhead) Press

1. Prior to the lift, you must tighten the stomach.
2. Position your feet approximately shoulder width apart with your knees slightly bent
3. Stand tall and grip the bar slightly wider than shoulder width
4. Keeping your body tight, press the bar directly overhead, not out in front, keeping your body rigid
5. Your arms will be fully extended at the top of the movement.
6. Pause briefly at the top, maintain control of the weight, then lower it back down to near the clavicle before starting it back up again for a count of one repetition.