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StrengthadvancedLIFTMOR core lift
Standing Overhead Press
Pressing a barbell overhead loads the wrist, forearm and shoulder girdle while the whole spine works to stay tall — the third LIFTMOR core lift and a direct stimulus for upper-body bone.
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How to dose it
- Sets
- 5
- Reps
- 5
- Intensity
- 80–85% 1RM (RPE 7–8)
- Rest
- 2–3 min
LIFTMOR HiRIT — 2×/week.
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Bar at the front of the shoulders, hands just outside shoulder-width, feet hip-width, glutes and core braced.
Do this
- Press straight up, moving the head back slightly to clear the chin
- Lock out with the bar over the mid-foot
- Keep ribs down — don't lean back
Avoid this
- Arching the low back to press
- Pressing the bar around the face
- Shrugging without locking out
Safety
Brace the trunk so you press with the shoulders, not by arching the spine. Strong overhead pressing also trains the catch you'd use to break a fall.
Progress or regress
Make it harder
This is the most advanced version.