Overhead Press
The standing barbell press: shoulder strength plus a full-body brace to stay upright under load.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
Also works
- Equipment
- Barbell, Rack
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the overhead press
- 1Hold the bar at your collarbones with hands just outside your shoulders, elbows slightly ahead of the bar.
- 2Squeeze your glutes and brace your abs.
- 3Press the bar straight up, moving your head back just enough to let it pass.
- 4Push your head “through the window” at the top, arms locked over your mid-foot.
- 5Lower to the collarbones under control.
When to pick it: Pick it as your main shoulder strength lift.
Form cues
- Bar path straight up
- Glutes tight, ribs down
- Shrug slightly at lockout
Common mistakes
- Leaning back into a standing bench press
- Pressing the bar out in front of the face
- Loose core
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
