• Mel Heng

Legends - 26 Aug 2021


4 square step

Shoulder mobility with PVC pipe

10 jumping jacks


4 x 2 Shoulder Press


3 rounds of :

5 Dumbbell Clean

Sideways Plank Walk


The overhead press has benefits in improving core strength and stability, as well as teaching one to express power straight arm strength. This has carry-over into our daily function as we pick up objects to place them on a shelf overhead, or take objects from higher locations.

How to perform an overhead press safely:

  1. With the bar in front of you, place your hands just outside shoulder-width apart.

  2. Keep elbows and forearms in a vertical position, stacked upon each other. If your elbows are tucked or flared, adjust your grip on the bar.

  3. Place the bar on the heel of your palm and your middle knuckles face upwards (towards the ceiling).

  4. Push the barbell towards the ceiling in one smooth motion, locking out your elbows and tucking back your chin to get your head out of the way to complete the rep.

  5. Lower the barbell back to your shoulders keeping your elbows pointing forward and towards each other.

  6. Repeat for 3-5 reps for 3-5 sets!

Join our Legends classes, every Thursday @ 8AM!

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