Grab the bar with a shoulder-width or slightly wider than shoulder-width grip.
Start with the bar below your chin, just in front of your collar bones.
Feet should be shoulder-width apart or just inside shoulder-width.
Keeping your body tight, including your core, push the bar up and slightly back so the bar ends up directly over your head.
Slowly lower the bar down behind your head to about ear-level, then press the bar back up, and lower it back down in front of you.
You’re alternating pressing from the front and behind the head with each repetition.
Your elbows should be kept in, and not flared out to the sides. Look slightly upward if you need to in order to clear your chin out of the way from the path of the bar when pressing from the front.
Be sure not to lean back and arch your lower back too much as you begin to struggle. If you find yourself arching your lower back, end your set earlier before your form gets bad, or lower the weight. Arching your lower back with that extra weight in your hands increases your risk of injury to the back.
One press is one rep. So, if you press in the front, lower it behind your head, and press from the back, that is two reps.
