01
HOW TO PERFORM IT
Make every rep comparable.
SetupStand with your feet stable and hold the bar around upper-chest height with your wrists stacked comfortably over the forearms. Brace before each repetition.
ExecutionPress the bar upward while keeping it close to the body, move your head through once the bar clears it, then lower the bar under control to the same starting position.
Key cuePress up while keeping the bar path close.
02
WHAT TO TRACK
Record more than the weight.
Log load, repetitions and RIR while keeping your stance, starting position and pressing range consistent.
03
HOW TO PROGRESS
Change one useful variable at a time.
Because load jumps can be meaningful on overhead pressing, use repetition progress and small weight increases whenever possible.