Shoulders · Front delts · Barbell
Overhead Press
The overhead press is pressing a barbell from the collarbones to straight arms overhead while standing. It is the main strength lift for the shoulders, also trains the triceps and upper chest, and asks the whole body to stay braced under the bar.
How to
Barbell- 1 Bar at the collarbone, grip just outside shoulders.
- 2 Press straight overhead, moving the head back slightly.
- 3 Lower back to the collarbone.
Tips
- Squeeze the glutes and brace the abs so the lower back does not arch as the bar goes up.
- Once the bar passes the forehead, move the head forward under it.
- Finish with the bar over the middle of the foot and the arms beside the ears.
Common mistakes
- Leaning back into a standing incline press.
- Pressing the bar forward around the face instead of moving the head.
- Using the legs to bounce the bar up.
Muscles worked
Main
- Front delts
- Side delts
Also working
- Triceps
- Upper chest
- Upper traps
- Abs and glutes, which keep the body rigid
Breathing and bracing
Take a breath and brace at the bottom, hold it through the hard part of the press, and breathe out at lockout or on the way down.
Sets and reps
- Strength
- 3–5 sets of 3–6 reps, 3 min rest
- Muscle size
- 3–4 sets of 6–10 reps, 2 min rest
- Progress
- The weight goes up slowly; add 1–2.5 kg at a time
Setup
- 1 Set the bar in a rack at about collarbone height.
- 2 Grip just outside the shoulders, wrists straight over the forearms.
- 3 Step under the bar so it rests on the front of the shoulders, elbows slightly in front of the bar.
- 4 Step back, feet hip-width, squeeze the glutes and brace the abs.
Technique in detail
- Press the bar straight up, moving the chin back so the bar clears it.
- Once the bar passes the forehead, bring the head forward under it.
- Lock out with the bar over the middle of the foot and the arms beside the ears.
- Shrug the shoulders up slightly at the top.
- Lower the bar back to the collarbones along the same path.
In these plans
- PPL · 3 DAY · Push
- PPL · 6 DAY · Push A
- PPL · 6 DAY · Push B
- UPPER / LOWER · 2 DAY · Upper
- UPPER / LOWER · 4 DAY · Upper A
- BRO SPLIT · 5 DAY · Shoulders
Variations and alternatives
Questions
Standing or seated?
Standing trains the whole body to brace and is the classic strength lift; seated lets the shoulders work with less balance.
Why does my lower back arch?
The weight is too heavy, or the glutes and abs are loose. Squeeze both before each rep and lower the weight if the arch grows.
How much should I press compared with my bench?
Many people overhead press about 60–70% of their bench press.
Log it in Volu(me)
Add Overhead Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.