Overhead press form: full lockout and even arms

Pressing overhead looks simple until one arm starts doing more of the work. GymSensei watches both arms from the front and only counts a rep when your hands finish above your head.

How to do it

1. Start with the weight at shoulder height, elbows a little in front of it.
2. Squeeze your glutes and brace so your lower back doesn't arch.
3. Press straight up until your arms are straight above your head.
4. Lower it under control back to your shoulders.

What counts as a full rep

Both elbows start bent at about 100° with the weight at your shoulders. A rep counts once they straighten past 160° with both hands above your head, then come back down.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Face the phone, about 2 m away, with the phone at chest height so your hands fit above your head.

Start with the weight at your shoulders. Only full reps count.

Muscles worked

Mostly your shoulders, with your triceps helping.

Exercises this check works on

• Dumbbell shoulder press
• Barbell shoulder press
• Standing military press
• Seated military press
• Kettlebell press
• Machine shoulder press
• Smith machine press
• Cable shoulder press
• Band shoulder press

A tip from the coach

If your lower back arches as you press, the weight is too heavy or you're not bracing. Try it seated against an upright bench to feel the difference.

Other exercises

• Squat
• Push-up
• Lunge
• Romanian deadlift
• Biceps curl
• Plank
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.