Preparation: Grab a barbell from the rack or clean from the floor. Should use an overhand grip, and hands should be positioned slightly more than shoulder width apart.
Execution: Press the barbell over head until arms are almost fully extended. Lower barbell back to front of neck and repeat.
Incorrect Movements: Do not lock elbows at the top of the repetition, you want to leave some flexibility in your arms. Never lower the barbell behind your head, this causes you to bend your head forward placing your spine in an incorrect position which could lead to spinal problems. Pressing the bar back up immediately on return to the bottom position. This can help you do more reps by utilizing the elastic energy stored in your muscle. However, it also robs your muscle from fully performing the way you want.
Tempo: The correct tempo for this exercise is 1-0-3-1. Which means a 1 count to push the bar up, 0 count at the top, 3 count to lower the bar, and a 1 count at the bottom. Ideally you want no rest at the top or bottom end of the repetition. A 1 count keeps your muscle explosive on the way up, and the 3 count on the way down really focus's on the muscle, and a 1 count at the bottom so your not using rebound energy to do the next rep.
Reps & Sets: 3 sets of 15
Target Muscles: Anterior Deltoid
Synergists: Pectoralis Major, Clavicular
Triceps Brachii
Deltoid, Lateral
Trapezius, Middle
Trapezius, Lower
Serratus Anterior, Inferior Digitations
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