The overhead press - pressing a barbell from shoulder height to full arm extension overhead - is the definitive test of upper body pressing strength. It builds boulders for shoulders, thick upper traps, and strong triceps. Unlike the bench press, there's nowhere to hide with the overhead press - it demands full-body tension and honest shoulder strength.
Stand with feet shoulder-width apart, bar resting across the front of your shoulders with a grip just outside shoulder width. Before pressing, take a deep breath and brace your core hard - your entire torso should feel like a rigid column. Press the bar straight up, moving your head slightly back to let it pass, then forward again as the bar clears your face. At the top, shrug your traps upward to fully lock out the shoulder. The bar should end directly over the base of your skull when viewed from the side.
The overhead press is the hardest of the big lifts to progress because it uses relatively small muscles compared to the squat and deadlift. Expect slower weight increases and be patient. Add 1-2.5kg per week initially, then switch to smaller increments (microplates are invaluable). Superset the overhead press with face pulls and band pull-aparts to maintain shoulder health. If you experience shoulder pain, check your wrist position (bent wrists cause impingement), widen your grip slightly, and work on thoracic spine mobility. The overhead press rewards consistent practice more than almost any other lift.