Exercises/Shoulders/Barbell Overhead Press

Barbell Overhead Press

ShouldersCompoundPushBarbellIntermediate

The overhead press is the quintessential vertical push. It develops all three deltoid heads with emphasis on the front and side, plus the triceps and traps.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Grip the bar at shoulder width in front of your chest.
2.Elbows slightly forward.
3.Press up, tracing a curve around your head.
4.Bring the bar slightly back once it clears your head.
5.Extend fully.
6.Lower under control.

Common mistakes

●Over-arching the lower back
●Not bringing the bar back over the head
●Elbows flared too far out
●Leaning backward

Proper technique

Keep your core engaged to protect your back. Elbows slightly forward in the starting position. The bar should finish over your heels.

Variants

Other exercises that work the same primary muscle.

Elevated Pike Push-Up

Shoulders

PushCompoundBodyweight

Intermediate

Dumbbell Shoulder Press

Shoulders

PushCompoundDumbbell

Beginner

Arnold Press (Dumbbell)

Shoulders

PushCompoundDumbbell

Intermediate

Standing Behind-the-Neck Barbell Shoulder Press

Shoulders

PushCompoundBarbell

Advanced

muscle map

primary

secondary

Primary

Front deltoid
Side deltoid

Secondary

Triceps brachii
Serratus anterior
Core
Upper traps
Mid traps
Lower traps

Exercises/Shoulders/Barbell Overhead Press

Barbell Overhead Press

ShouldersCompoundPushBarbellIntermediate

The overhead press is the quintessential vertical push. It develops all three deltoid heads with emphasis on the front and side, plus the triceps and traps.