动作要领
Set the bar at upper-chest height and grip it just outside your shoulders.
Unrack the bar and hold it on your front shoulders, elbows slightly in front of the bar.
Stand with your feet hip width apart, glutes squeezed and core braced.
Press the bar straight up, moving your head back slightly to clear it.
Bring your head forward under the bar once it passes your forehead.
Lock out overhead with the bar over your mid-foot, then lower it to your shoulders.
要点提示
- Squeeze your glutes to avoid leaning back.
- Keep your wrists stacked over your elbows.
常见错误
- Arching your lower back to push the bar up.
- Pressing the bar forward instead of straight up.
- Using your legs to drive the bar, which turns it into a push press.
在 Bulky 中记录 Overhead Press (Barbell)
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。