Bodyweight Overhead Press

An unloaded standing overhead press: the arms press up from the shoulders until they are straight overhead, rehearsing the pressing pattern for the shoulders and triceps without any equipment.

How to do it

1. Stand tall with your feet hip-width apart and your hands in loose fists at shoulder height, palms facing forward and elbows under the wrists.
2. Brace your core and squeeze your glutes so your ribs stay down.
3. Press both arms straight up until the elbows are fully extended and the upper arms are beside your ears.
4. Lower your hands back to shoulder height under control.
5. Repeat for the desired number of reps.

Tips

• Finish with your hands directly over your shoulders, not in front of your face.
• Do not lean back or arch your lower back to get the arms higher.
• Once the pattern feels smooth, hold light dumbbells or a band to add load.

Muscles

Primary: Front deltoid, Triceps

Secondary: Serratus, Traps