Standing Overhead Press
An overhead barbell press was one of the resistance movements in supervised LIFTMOR training. The trial evaluated the whole program and does not isolate a bone-density benefit from this lift.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 5
- Reps
- 5
- Intensity
- Clinician-directed load
- Rest
- 2–3 min
Research context: the LIFTMOR abstract reports 5 sets of 5 at >85% 1RM in selected postmenopausal women under close supervision (Watson et al., 2018; doi:10.1002/jbmr.3284). This is not your prescribed load. Your supervising clinician determines preparation, sets, reps, load and rest.
Bone load
Equipment
Written exercise guide
Standing Overhead Press
Set up
- Bar at the front of the shoulders, hands just outside shoulder-width, feet hip-width, glutes and core braced.
Movement cues
- 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
Use the movement range and load agreed with your supervising clinician. Keep the trunk controlled without forcing the low back into an arch; stop for pain or loss of control.
Progress or regress
Make it harder
No progressions are listed here. Ask your clinician about adaptations.