Eccentryx / Exercise Atlas / shoulders
Barbell overhead press
Bar on front rack, narrow grip, elbows slightly in front, brace hard.
Muscles
- Primary
- front delts
- Supporting
- side delts, triceps, upper traps
Mechanics
- Pattern
- vertical press
- Equipment
- barbell, rack
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Delts and triceps lock the bar overhead; glutes stay squeezed throughout.
- Progression
- Add 2.5 kg when all reps are vertical with no hip push.
- Regression
- Use seated DB press or landmine press if shoulder mobility blocks setup.
Watch for
- Pressing with a forward lean — turns it into an incline press
- Flaring elbows wide — loses shoulder packing
- Letting the bar drift forward off the forehead line
Substitutions
- Seated dumbbell press
- Machine overhead press
- Landmine press