Content

• Steps
• Tips
• Warnings
• What do you need

The standing press is a shoulder exercise that develops the deltoids, rear deltoids, and triceps while making full and correct movement.

Steps

1. 1 Stand up straight with feet shoulder-width apart. Grab the barbell bar from the power rack or lift it off the floor (you will most likely need to use the power rack to start with).
   • The bar will now be at the tip of your sternum, with your arms fully bent and ready to lift the bar. The grip of the arms should be wider than the shoulders. For variety, you can grab with a narrower grip to create a load on your triceps.
2. 2 Make sure your hands are properly gripped. Your thumbs will be behind the bar and all other fingers will be closer to you.
3. 3 Start slowly lifting the bar in a parallel position to the floor. Keep your chin up and your neck bent.
4. 4 Tighten your triceps halfway while your wrists are perpendicular to the bar. By this time, the bar will rest on your wrists as you lift the bar.
   • After completing the previous steps, the bar will be above your head. It is at this point that your triceps will be fully extended and your shoulders will receive a full load.
5. 5 Lower the bar in the same way as you raised it, but do not bend your arms too much at the very beginning.
6. 6 Repeat again starting at chin level. Perform the desired number of repetitions.
7. 7 That's all.

Tips

• Most importantly, avoid getting hurt and don't cheat. Always lower the bar down to chin level and push it out again.You will only deceive yourself if you do not make full-fledged movements.
• Check with your doctor before starting a new exercise program.
  • Start with a light weight and develop the correct technique for performing the exercise. Add weight gradually and strive for excellence.
• As noted earlier, you can grip the bar with a narrow grip to increase the load on your triceps.

Warnings

• Do not rotate your hips and always control the movement of the bar. If you stagger under the bar and find it difficult to maintain balance, then take the weight lighter.

What do you need

• Crossbar and set of discs weighing 20 kilograms. Gradually put more discs on the bar.
• Start with a light bar, not a thick Olympic one.