Stand with your feet shoulder-width apart and unrack a barbell at upper-chest height using an overhand grip slightly wider than shoulder-width.
Brace your core and glutes to create a rigid torso, keeping your ribcage down.
Press the barbell overhead by extending your arms, moving your head slightly back to clear the bar path.
Once the bar passes your forehead, push your head forward through your arms to position the bar directly over your midfoot.
Lock your elbows out at the top with the barbell stacked directly over your shoulders, hips, and heels.
Lower the bar under control back to the front rack position at your upper chest.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-8 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps | Strength, high intensity/volume |