5 Common Overhead Press Mistakes and How to Fix Them

The overhead press (or strict press) is the ultimate test of upper-body strength. Unlike the bench press, you can't cheat with an arch or leg drive. It's just you, the bar, and gravity.

Here are the top five mistakes that kill your press and how to fix them.

1. Overarching the Lower Back (The "Standing Bench Press")

Leaning back turns the movement into a standing incline press, which is great for your upper chest but terrible for your lumbar spine.

The Problem

• Spinal Compression: Excessive extension under load grinds the vertebrae.
• Core Leak: A hyperextended spine means your core isn't braced, leading to energy leaks.

The Solution

1. The "Glute Sandwich": Squeeze your glutes as hard as possible. This rotates your pelvis into a neutral position and locks your lower back in place.
2. Ribs Down: Exhale sharply to pull your ribcage down, then take a breath into your belly to lock it there.
3. Staggered Stance: If you have tight hip flexors, try placing one foot slightly behind the other for better stability.

Pro Tip: Squeeze your quads and glutes. A rigid body provides a solid base for the shoulders to push against.

2. Pushing the Bar Forward (The "C" Curve)

The shortest distance between two points is a straight line. Pushing the bar out in front of you increases the leverage arm against your shoulders.

The Problem

• Physics: The further the bar is from your center of gravity, the heavier it feels.
• Shoulder Strain: Increases torque on the anterior deltoid.

The Solution

1. "Head Through the Window": As soon as the bar clears your forehead, push your head and torso forward (through the "window" created by your arms).
2. Aim for the Nose: The bar should graze your nose on the way up. If it's not threatening your facial features, it's too far away.
3. Vertical Forearms: Ensure your elbows are directly under the bar, not behind it, at the start.

3. Neglecting Shoulder Blade Position

You need a stable platform to press from. That platform is your scapula.

The Problem

• Floating Shoulders: If your shoulder blades are loose, the joint is unstable.
• Impingement: Poor scapular rhythm can trap the rotator cuff tendons.

The Solution

1. Start Position: Retract and depress your shoulder blades (down and back) to create a shelf.
2. The Shrug: At the very top of the lockout, actively shrug your shoulders up towards your ears. This allows the scapula to rotate upward and clears space in the joint.

4. Using Leg Drive (Accidental Push Press)

The strict press requires zero momentum from the lower body.

The Problem

• Ego Lifting: Using legs allows you to lift more weight, but it defeats the purpose of the strict press.
• Inconsistent Standards: It's hard to track strength gains if some reps have leg drive and others don't.

The Solution

1. Lock the Knees: Keep your knees fully extended (but not hyperextended) and quads flexed.
2. Pause: Pause for a split second at the bottom (clavicle) of each rep to kill momentum.

Pro Tip: If you find yourself bouncing, do the exercise seated (Z Press) to completely eliminate leg drive and humble your ego.

5. Gripping the Bar Incorrectly (Bent Wrists)

Your wrists are the link between your power and the bar.

The Problem

• Power Leak: Bent wrists absorb force that should go into the bar.
• Pain: High compressive forces on a bent wrist can cause chronic pain.

The Solution

1. Bulldog Grip: Set the bar low in the palm, over the heel of the hand/radius bone.
2. Knuckles Up: Rotate your knuckles to point towards the ceiling.
3. Grip Width: Hands should be just outside shoulder width. Too wide reduces drive; too narrow challenges mobility.

Breathing and Bracing

Proper breathing is non-negotiable for a heavy press.

1. The Setup Breath: Take a huge breath at the top (lockout) or bottom (rack position).
2. The Valsalva Maneuver: Hold that breath and brace your core tight while you press.
3. Exhale: Only exhale once the bar passes your sticking point or at the lockout. Never exhale at the bottom.

Wrist Mobility & Warm-Up

Tight wrists can make the rack position painful.

1. Prayer Stretch: Press palms together in front of chest and lower hands.
2. Forearm Smash: Use a lacrosse ball to roll out tight forearm flexors.
3. Front Rack Mobility: Work on lat and tricep flexibility to allow elbows to come up and forward comfortably.

Prevention & Maintenance

1. Warm Up:

   • Shoulder dislocations with a PVC pipe.
   • Scapular push-ups.
   • Light dumbbell presses.

2. Accessory Work:

   • Rear Delts: Face pulls, band pull-aparts (crucial for shoulder health).
   • Triceps: Overhead extensions.
   • Core: Pallof press (anti-rotation).

By refining your overhead press form, you’ll build stronger, healthier shoulders and improve performance in many other upper-body exercises.