Barbell Reverse-Grip Overhead Press

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Grip the barbell with a reverse grip (palms facing you) and lift it to shoulder height. Your hands should be slightly wider than shoulder-width apart.

   • Keep your elbows tucked close to your body and the bar resting on your front shoulders.

2. Body Positioning:

   • Stand tall with your chest up and shoulders back. Your gaze should be forward.

   • Engage your core muscles to maintain stability throughout the movement.

3. Pressing the Bar:

   • Inhale deeply to brace your core.

   • Press the barbell upwards in a controlled motion. Extend your arms fully overhead without locking your elbows.

   • Make sure to keep the barbell aligned over your shoulders and not leaning forward or backward.

4. Returning to Starting Position:

   • Slowly lower the barbell back down to shoulder height while exhaling.

   • Maintain control and avoid letting the bar drop quickly.

5. Repetitions:

   • Perform 8-12 repetitions for 2-4 sets, resting for 60-90 seconds between sets.

Tips:

• Start with light weights to master the form before adding more resistance.

• Keep your wrists straight to avoid strain.

• Focus on using your shoulders and upper body to lift the barbell, rather than pushing with your legs.