Unrack the bar, holding the barbell at chest height using an overhand grip. Position your hands wider than shoulder-width apart.
Execution
Exhale as you push the barbell straight upward.
Shrug your shoulders at the top of the movement to raise the barbell even higher.
Inhale as you reverse the motion to return to the starting position.
Repeat for the prescribed number of repetitions.
Comments and tips
Use the standing wide-grip barbell overhead press to emphasize the anterior deltoid, upper pectoralis major and lateral deltoid muscles. Use of the triceps brachii is reduced due to the wide grip.
Performing the barbell overhead press in a standing position requires more balance compared to performing it seated on a bench. For this reason, stabilizer muscles in the core are more involved in this exercise compared to the seated barbell shoulder press.
Do not arch your back. Keep your back neutral.
Keep your head facing forward; do not look up. You can tilt your head backwards to keep it out of the way as the bar ascends or descends.
Keep your elbows a little forward, not directly out to the sides. Flaring out your elbows will reduce the leverage from which you can push from.
