Overhead Press
العضلات الأساسية
الدالية الأمامية
العضلات الثانوية
الدالية الجانبيةالعضلة ثلاثية الرؤوس
المعدات
البار
الصعوبة
متوسط
كيفية الأداء
- Stand with feet shoulder-width apart, holding a barbell at shoulder height.
- Brace your core and press the bar straight up overhead.
- Lock out your arms at the top, keeping your head neutral.
- Lower the bar back to shoulder height with control.
نصائح احترافية
- Squeeze your glutes and brace your core for stability.
- Move your head back slightly as the bar passes your face.
- Lock out fully at the top with ears visible between arms.
الأخطاء الشائعة
- Arching your lower back excessively.
- Pressing the bar in front of your body instead of overhead.
- Not locking out fully at the top.