Elitefts™ Sponsored Pro Bodybuilder Mark Dugdale demonstrates how to perform an Over and Back Press.

Keys to Success:

  • Load a barbell with the desired weight.
  • Stand upright with a straight back and a slight bend in your knees.
  • Feet should be shoulder width apart.
  • Use a pronated grip with hands placed just beyond shoulder width.
  • Push the bar upward until it clears you head.
  • Once the bar has raised above the head, slowly lower the bar down behind your neck as far as comfortably possible.
  • When lowering the bar keep your arms at a 90 degree angle to the floor. This will place less stress on your shoulder joints.
  • Slowly raise the barbell back up without locking the elbows out at the top of the movement.
  • This is one rep. Repeat for desired reps.