Seated Overhead Press

The most common breakdown is leaning back to get the bar past your face — that turns a shoulder press into a lower-back arch with momentum doing the work. Sit tall against the back support, ribs down, and drive the bar in a straight line overhead, not up and forward. Your head shifts slightly back out of the way as the bar passes, then returns once it clears. Press until your arms are fully extended overhead without straining to lock out, then lower with control back to shoulder height. If you can't keep your ribs down without arching, the weight is asking more of your midsection than it can give today.