Overhead Press
Overhead Press is a compound strength exercise primarily targeting the shoulders. Secondary muscles: Triceps, Core. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Set the barbell in a rack at about collarbone height and grip it just outside shoulder width.
- 2Unrack the bar and position it across your front delts with elbows slightly in front of the bar.
- 3Stand with feet shoulder-width apart, squeeze your glutes, and brace your core hard.
- 4Take a breath and press the bar straight up, moving your head slightly back to clear your chin.
- 5As the bar passes your forehead, push your head forward through the "window" created by your arms.
- 6Lock out the bar directly overhead with your biceps near your ears, shoulders shrugged slightly.
- 7Lower the bar back to the front rack position under control, resetting before the next rep.
Tips & Form Cues
- ✓Brace your core and squeeze your glutes throughout — this is a full-body lift.
- ✓Keep the bar path as straight and vertical as possible.
- ✓Avoid excessive backward lean; if you must lean back significantly, the weight is too heavy.
- ✓Breathe at the top or bottom of each rep — never during the press itself.
- ✓Start with the bar in a rack rather than cleaning it from the floor to save energy for pressing.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Overhead Press work?
Overhead Press primarily targets the shoulders. Secondary muscles include Triceps, Core.
What equipment do I need for Overhead Press?
Overhead Press requires barbell.
Is Overhead Press good for beginners?
Overhead Press is rated intermediate difficulty. Some experience is recommended.
Is Overhead Press a compound or isolation exercise?
Overhead Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.