Barbell Overhead Press
Vertical push, barbell, front delts and triceps
The overhead press pushes a barbell from the front of the shoulders to straight arms above the head while you stand. It trains the front of the shoulders and the triceps, with the sides of the shoulders, the upper traps and the belly holding you upright. It suits anyone who wants strong shoulders and can raise the arms straight overhead without arching the back.
Setting up
- Set the bar in a rack at about the height of the collarbones.
- Grip it with the hands just outside the shoulders, wrists straight, and step back with the bar resting on the front of the shoulders.
- Stand with the feet about hip width apart and the legs straight.
- Squeeze the glutes, brace the belly, and start with the empty bar or a light load.
How to do a barbell overhead press
- Press the bar straight up, moving the head back slightly so the bar clears the chin.
- As the bar passes the forehead, bring the head forward under it.
- Lock the arms with the bar over the middle of the foot and the ears between the arms.
- Lower the bar under control to the front of the shoulders, moving the head back again.
- Brace again before the next rep.
Breathing. Breathe in and brace before you press, and breathe out at the top or on the way down.
Muscles worked
- Mainly
- Front delts and triceps
- Also
- Side delts, traps and abdominals
Common mistakes
- Leaning back and arching the lower back. It turns the lift into a loose incline press and loads the lower back, so squeeze the glutes and keep the ribs down.
- Pressing the bar forward around the face. The bar is then harder to hold and strains the shoulders, so move the head out of the way and press in a straight line.
- Bending the knees to push the bar up. That makes it a push press, so keep the legs straight unless that is the lift you mean to do.
- Stopping with the bar out in front of the head. The arms are not locked out there, so push the head through until the bar ends over the middle of the foot.
Guide
Guide
