Overhead Press
Muscles worked
Instructions
- 1Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- 2Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- 3Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- 4Lower the bar down to the collarbone slowly as you inhale.
- 5Lift the bar back up to the starting position as you exhale.
- 6Repeat for the recommended amount of repetitions.
About Overhead Press
The barbell overhead press is the reference vertical push for the shoulders. Standing, bar at upper-chest level, you push it overhead to arm lockout, elbows straight and bar stacked over the mid-foot. The front delt leads the movement, backed by the triceps, while the whole trunk, glutes and legs brace to stabilise the load. It is a complete strength exercise and an excellent shoulder builder. Keep the bar path close to the face by tucking the head slightly as it passes, and do not overly arch the lower back as you push.
check_circleBenefits
- check_circleBuilds strength and mass across the whole shoulder complex
- check_circleAllows heavy loading to drive overall strength gains
- check_circleStrongly develops core bracing and trunk stability
lightbulbExecution tips
- lightbulbRest the bar on the upper chest, grip just outside the shoulders
- lightbulbBrace the abs and glutes before pressing
- lightbulbTuck the head back slightly to clear the bar's path
- lightbulbLock out with the bar over the mid-line of the skull
warningCommon mistakes
- warningOver-arching the lower back to help the press
- warningPressing the bar forward instead of straight up
- warningNeglecting the brace and losing stability
- warningFailing to lock the bar out over the head
helpFrequently asked questions
Standing or seated overhead press?expand_more
Standing demands more core work and engages the whole body. Seated isolates the shoulders and often lets you load a bit heavier.
Does the overhead press hurt the shoulders?expand_more
Done well with a vertical bar path and good mobility, it is safe. Limited mobility can make the bar path awkward.
Should I lower the bar in front of or behind the neck?expand_more
In front, at upper-chest level: it is more natural, safer and suited to most people. Behind the neck requires great shoulder mobility and raises the risk: reserve it for flexible, experienced lifters.
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