Strength Training · Bodybuilding · Functional Fitness
Barbell Overhead Press
The barbell overhead press is a standing press from your shoulders to overhead without leg drive. It trains your shoulders and triceps while your trunk keeps you steady.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Grip the racked bar just outside shoulder width with your thumbs wrapped around it.
- Lift the bar off the hooks with it resting against your upper chest.
- Step back within the rack into a hip-width stance.
- Move your head slightly back to clear the bar's path.
- Press the bar upward until your arms are straight.
- Bring your head forward under the bar, with the weight balanced over the middle of your feet.
- Lower the bar under control to your upper chest.
Form cues
- Keep your knees straight.
- Squeeze your glutes.
- Brace your belly before each press.
- Reach tall at the top.
Common mistakes
- Leaning back excessivelyReduce the weight until you can press with your ribs stacked over your pelvis.
- Wrists folding backwardRest the bar low in your palms so it sits over your forearms.
- Swinging the bar around your faceKeep the bar close to your face rather than sending it through a wide forward arc.
Safety
A failed overhead rep can drop the bar onto you. Excessive load or fatigue can also strain your shoulders or lower back as your position breaks down.
- Set the hooks slightly below shoulder height and the safety arms just below the bar's starting position.
- Check that the rack has enough overhead clearance for full arm extension.
- Practice with a light bar before adding weight, leaving one or two controlled reps in reserve.
- After your final rep, return the bar securely to both hooks before releasing your grip.
If overhead reaching causes pain or requires a pronounced back arch, choose a supported pressing variation or get advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Lifting Belt (optional)
- Power Rack
- Weight Plate (optional)
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 6–10 reps
- Rest
- 2 min
Start with a load you can move smoothly through the full range on every rep.