Overhead press with EZ bar (reverse grip)

Exercise overview

Primary muscle group: Shoulders

Exercise type: EZ-bar

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 54

Description: Set Up Your Stance: Stand with your feet shoulder-width apart. Hold a barbell with an overhand grip at upper-chest height. Prepare to Lift: Engage your core and ensure your back is straight. Keep your elbows slightly forward. Press Upward: Exhale as you push the barbell straight up above your head. Shrug Shoulders: At the top of the movement, shrug your shoulders to raise the barbell even higher. Lower the Barbell: Inhale as you slowly and in a controlled manner, lower the barbell back to the starting position. Repeat: Perform the exercise for your desired number of repetitions.

Exercise ID: 00244

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead press with EZ bar (reverse grip)

Exercise tips and tricks

Maintain a Neutral Spine: Keep your spine in a neutral position throughout the movement to avoid unnecessary strain on your lower back. Engage your core to stabilize your torso.
Grip Width: Use a shoulder-width grip with the reverse (underhand) grip to optimally engage the anterior deltoids and prevent wrist strain. The curved design of the EZ bar can help reduce discomfort, particularly on your wrists.
Elbows Underhand: Ensure that your elbows are directly under the bar and not flaring out to the sides. This alignment maximizes the muscle engagement and maintains joint integrity.
Controlled Movements: Avoid jerky or rapid movements; lift and lower the bar in a controlled manner. Control is crucial for both muscle engagement and reducing the risk of injury.
Breathing Technique: Inhale as you lower the bar down to your chest and exhale as you press it overhead. Proper breathing can significantly improve your performance and help maintain stability.
Avoid Locking Out: Do not lock out your elbows completely at the top of the movement. Keeping a slight bend in your elbows can maintain tension on the muscles and protect the joints.
Foot Position: Stand with your feet shoulder-width apart for a stable base. Distribute your weight evenly to maintain balance throughout the exercise.
Focus on Form: Quality over quantity! Ensure you are performing each rep with proper form rather than trying to lift excessively heavy weights. Poor form could lead to injuries.
Warm Up Properly: Warm up your shoulders and arms with some light cardio and dynamic stretches before performing the overhead press. This prepares your muscles and joints for the workout.
Progress Gradually: Start with lighter weights to master the technique. Gradually increase the load as you build strength and confidence in your form.

Exercise overview

Exercise tips and tricks

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