Overhead press
Pressing a barbell from the shoulders to overhead while standing. It builds the shoulders and triceps and asks the whole body to stay braced.
Hewed's call, in short
Hit 8 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Shoulders, Triceps |
|---|---|
| Also works | Upper chest, Upper back, Trunk |
| Equipment | Barbell |
| Sets and reps | 3 × 5–8 (rep range) |
| How Hewed progresses it | Hit 8 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Take the bar from the rack at shoulder height, resting on the front of your shoulders, grip just outside them.
- Squeeze your glutes and brace your trunk so your body is one solid column.
- Press straight up, moving your head back just enough for the bar to pass your face.
- Bring your head through once the bar clears it, and lock out with the bar over the middle of your feet.
- Lower under control to the shoulders.
Why Hewed programs it this way
The overhead press progresses slowest of the big lifts, so it uses a five to eight rep range and adds reps before weight. Most people earn a jump less often here than on the squat, and that's expected.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- Avoid leaning back to finish a rep. If you need to, the set is over.
- Keep your ribs down and glutes tight so the press comes from the shoulders, not an arched lower back.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.