Ascender/Descender Workout! Exercise 1

(Each month we post a workout – one exercise per week for four weeks, culminating in the entire workout together)

The Barbell Overhead Press is an incredibly challenging overhead press that works the deltoids, triceps, upper chest and core – lots of core actually!

When you perform this exercise, be sure that your hand spacing on the bar is just barely outside the width of your shoulders.


  • Grab barbell and clean to a rack position.
  • Press barbell overhead. Lockout for a moment with your biceps close to your ears (important!).
  • Slowly descend the barbell to the rack position and repeat!
Coaching cues:Barbell OH press_cues
  • Hands just outside width of shoulders
  • Tighten Core
  • Lockout and pause at top
  • Biceps inline with ears

If you have any questions or comments, hit us up on Facebook