Back to exercise library
Shoulders
Barbell Overhead Press
A standing vertical press for the anterior and lateral deltoids, with triceps assisting and the trunk stabilizing the load.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Shoulders
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
6-10
Execution
How to perform
1. Hold the bar at upper-chest height with a grip just outside shoulder width and forearms near vertical.
2. Plant your feet hip-width apart, brace your abdomen and squeeze your glutes.
3. Move your head slightly back and press the bar upward without using leg drive or leaning back.
4. Finish with the bar over your midfoot, then lower it under control to your upper chest.
Suggested rest: 120 seconds between sets.
Technique
Key form tips
- 1Hold the bar at upper-chest height with a grip just outside shoulder width and forearms near vertical
- 2Plant your feet hip-width apart, brace your abdomen and squeeze your glutes
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.