Adjust the bench to a fully upright seated position. grasp a shorter barbell with your hands slightly wider than your shoulders and press it into the overhead position. (You may need to ask spotters to hand the bar to you.) Release your shoulders down toward your hips while your arms are fully extended but not locked at the elbow. Maintain a slight arch in your lower back (A).
Allow your arms to bend so that your elbows rotate forward and end directly below your hands with the bar in front of your collarbone (B). EASY
Pause with the bar in this position.
Press the bar up, bypassing your face, and then arc backward to end directly over your head (A). HARD See inset.
Why Start in the Up Position?
Lowering the weight (called the “eccentric” or easy part of the lift) prepares your muscles for the harder “concentric” phase.
Why It’s Perfect for You
Tank top alert! Nearly every client of mine wants definition in the front of the shoulders. This movement does it and makes your arms look amazing! The overhead pressing movement is really important for overall upper-body strength.
By supporting your body and back in a seated position, you are better able to focus your energy on the movement. Standing exercises disperse energy, making it harder to focus on the task at hand. Sitting also minimizes overusing your lower back during the Hard phase.