Overhead Barbell Press

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Today I would be starting a new series that should cover your entire weekly routine for males and females. Starting out with the upper body, I recommend you start your week with the shoulder, back and tricep muscle groups. 
The ancient overhead barbell press has been here for ages as the foremost program to build the shoulders and upper back. It also builds your triceps and strengthens your legs. Hence, this is a compound program. I think it is sometimes called the military press because it's been an 'ingredient' for training in regiment camps.  
Start your upper body program with overhead barbell press for shoulders. Here's what you should know about lifting the weights:
  • Your knees should be slightly bent as if you are to squat but in this case you only bend halfway through. 


  • Your legs should be spread out so you are well balanced as this routine requires strength even for light weights. 


  • Your head is faced forward as you lift the weight and chest broadened outward. 

You should do a minimum of three sets with repetitions of ten each. You may want to try the seated barbell overhead press which is more effective. By sitting down, you eliminate the succor provided by the legs, giving the triceps an opportunity to strive alone under these weights. 



Lifting the barbell off the floor before sitting might be a solution here but you can have a gym mate tag you on this. 
Alternatively, for light weights only, the barbell can be placed on your laps while you settle in a stable (seated) position before lifting. 
The problem with overhead barbell press is that the right and left arms never have same amount of strength, hence you will observe especially in others that one arm does more work than the other (the right arm works more than the left for right handed people and vise versa). This is obvious when the barbell is bent as the program is being done. 

To fix this, you should use a mirror to do this program or consciously ensure that you lift both arms same time upward. 
Alternatively, you can try the dumbbell overhead press instead. 

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