A Beginner’s Guide to Strength Training

Master the weight room with tips from Equinox's Kristy DiScipio.

4. Vertical Press (Overhead press)

How to do it: Stand with a PVC pipe or mop handle resting on the front of your shoulders. Use a narrow grip (about shoulder-width), keeping your wrists straight and your elbows bent, with forearms facing up. Lock your knees and hips. Keep your chest lifted. Inhale, and press the bar up straight, keeping it front of your head. Exhale as you press the PVC pipe or mop handle over your head. Let your torso shift forward once the bar clears your forehead. Hold the bar over your shoulders, lock out your elbows, and shrug your shoulders to the sky. Slowly bend your elbows and lower your arms back down to your starting position.