The Half Kneeling Barbell Overhead Press is an effective upper body exercise targeting shoulders and arms. Besides increasing shoulder strength, it enhances balance and core stability due to the half-kneeling stance.
Lower yourself into a half kneeling position, with one knee on the floor and one foot flat in front of you for balance.
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Hold the bar with hands shoulder-width apart, fingers facing forwards.
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Lift the bar up to shoulder height, keeping your elbows pointed forwards.
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Press the bar straight upwards until your arms are fully extended, then lower it back to your shoulders. Repeat this motion for programmed number of reps.
Place a barbell on a rack at around chest height.
Lower yourself into a half kneeling position, with one knee on the floor and one foot flat in front of you for balance.
Hold the bar with hands shoulder-width apart, fingers facing forwards.
Lift the bar up to shoulder height, keeping your elbows pointed forwards.
Press the bar straight upwards until your arms are fully extended, then lower it back to your shoulders. Repeat this motion for programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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