Strict Overhead Press

The strict press is as much a dance with rhythm and timing as it is a feat of brutal strength. Once you have mastery over the control, tempo, and coordination of your body, you'll be in a good place to get really strong with it. First, use a hip-width foot stance, similar to that recommended for a conventional deadlift, and set your hands just outside your shoulder width. The bar should be at collarbone level and the elbows should be no more than an inch in front of it. For the pressing phase, tuck the chin and create the space for the bar to travel straight up, in front of the face, without deviation. It's important not to allow the back to overarch during this first part of the lift. Make it a goal to get the bar to the forehead level with your spine perfectly straight.

Two things need to happen in the lockout phase. First, the elbows need to flare outwards in order to incorporate the mid and rear deltoids more fully. Don't be afraid to let the arms rotate as the rep progresses, as this will allow the forearms to be properly positioned under the bar and contribute to the strength of the lift. Second, it should be a prime concern to get the spine under the bar as soon as you can. This happens by immediately getting the torso "through the window" you create with your arms. This should happen the moment the bar crosses the level of your forehead. The sooner you can do this, the better. It's a saving grace for your sticking point. It doesn't mean pressing the bar behind you. It means shifting the ribcage forward. Understand the crucial difference. – Lee Boyce

[davidshmavid]

Good advice on allowing the elbows to flare out. This can make or break hitting a rep. But I usually don't bounce out of the bottom like the lifter is doing. After the rep, I pause at the bottom, take a deep breath and brace my abs, and then I explode up while squeezing my butt cheeks. I feel this is a more clean rep that doesn't focus on momentum as much.

[samgonzalez]

its funny that the article is called "stop lying about your overhead press" and then this bloke bounces the weight up and down to get the set started