SHOULDERS · COMPOUND
Overhead Press
A standing barbell press that moves the weight from shoulder level to overhead.
Primary musclesShoulders
Secondary musclesTriceps, Upper chest, Core
EquipmentBarbell, Rack
DifficultyIntermediate · Vertical Push
How to perform
- Start with the bar at shoulder height and establish a stable stance.
- Brace your trunk and press the bar upward while keeping it close to your body.
- Move your head naturally as the bar passes overhead.
- Lower the bar under control to the starting position.
Tips
- Squeeze the glutes and brace the abdomen without overextending the lower back.
- Keep wrists stacked over the forearms.
Common mistakes
- Turning the movement into a standing incline press by leaning backward.
- Pressing around the face instead of finding a controlled bar path.
Watch how to perform it
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