1. Stand with your feet shoulder-width apart, knees slightly bent for stability.
2. Grasp the barbell with a grip slightly wider than shoulder width, palms facing forward.
3. Position the barbell in front of your shoulders with your elbows below the bar, not too far forward, to prepare for the lift.
4. Engage your core, keep your back straight, and look forward.
5. Press the barbell upwards in a vertical path, extending your arms fully overhead without locking out your elbows.
6. As the bar clears your head, slightly shift your torso forward keeping the bar over your center of gravity.
7. Pause briefly at the top of the movement with the barbell directly overhead and your arms fully extended.
8. Lower the barbell back down to the starting position in front of your shoulders with control, keeping the movement slow and deliberate.
9. Repeat for the desired number of repetitions.
Safety Tips: Warm up properly before performing this exercise to avoid shoulder injuries. Use a weight that allows you to maintain proper form throughout the entire set. Do not arch your back excessively; maintain a tight core to support your spine. If you are new to this exercise or lifting heavy weights, consider having a spotter or use a squat rack with safety bars.
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