Setup:

• Position a barbell on a squat rack at upper chest height.

• Grip the bar slightly wider than shoulder-width with palms facing forward.

• Step under the bar so it rests across your upper chest/clavicles.

• Engage your core, squeeze your glutes, and unrack the bar by standing tall.

Stance:

• Step back with feet shoulder-width apart.

• Keep a slight bend in the knees and brace your entire body.

• Elbows should be slightly in front of the bar, not flared out.

Press:

• Take a deep breath and press the bar straight overhead in a vertical path.

• Move your head slightly back as the bar passes your face, then push your head forward once it's overhead.

• Fully extend your arms at the top, with the bar directly over your shoulders and midfoot.

Lockout:

• At the top, keep your core tight, glutes engaged, and biceps close to your ears.

• Hold for a brief pause to stabilize.

Lower:

• Slowly lower the bar back to the starting position with control.

• Keep the bar close to your face and torso throughout the descent.

Repeat:

• Reset your position and repeat for desired reps, maintaining tight form throughout