Standing Overhead Press Training / Shoulder Press Protocol

Before you start

• Leverage prior squat warm-ups to minimize additional warm-up requirements for the press
• Prepare specific warm-up weight increments (empty bar x 5, 95 lbs x 3, 135 lbs x 2, 185 lbs x 1)

Movement sequence

1. Unrack the barbell for working sets (demonstrated with 200 lbs)
2. Set grip width and maintain a tight core via the Valsalva maneuver
3. Press the barbell overhead in a vertical bar path
4. Complete 3 sets of 5 repetitions with 4-minute rest intervals between sets

Key points

• Focus intensely on the rep at hand (especially on rep number 4 where fatigue sets in)
• Maintain a vertical bar path with full lockout overhead

Common mistakes

Getting mentally overwhelmed by heavy working weights (needing focus and music motivation like the Beastie Boys on speed dial) Rushing or skipping proper belt management during rest periods

Practice notes

Because the press follows squats in a time-constrained workout, warm-ups can be streamlined (e.g., 5 with bar, 3 at 95, 2 at 135, 1 at 185 before work sets) Keep rest periods tightly managed at 4 minutes to fit the entire session into one hour