310 Tempo Overhead Press
EquipmentBarbell
TypeCompound
DifficultyIntermediate
Primary:Front Delts
Secondary:Triceps
Tertiary:Side Delts, Upper Back
Stabilizer:Core, Glutes, Forearms
📋 How to Perform
- Unrack the bar and stand with your feet hip-width apart, the bar at your shoulders and hands just outside them.
- Brace your core, squeeze your glutes, and press the bar to lockout to start.
- Lower the bar to your shoulders over a slow 3-second count.
- Pause for 1 second with the bar at your shoulders, staying tight.
- Press the bar up explosively, moving your head back slightly to clear the bar path.
- Finish with the bar over midfoot and your head through, then begin the next 3-second lowering.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Rushing the count once the set gets hard, which removes the extra time under tension the tempo adds.
- Leaning back and pushing the hips forward to clear the face, which arches the lower back.
- Locking out with the bar in front of the head instead of over midfoot, which strains the shoulders.
