Overhead Press tutorial
The standing overhead press is a compound lift that builds strength and size in the shoulders, especially the front and middle delts, while also working the triceps and upper back. Pressing while standing demands strong core stability, so it is recommended for intermediate lifters with good shoulder mobility.
How to perform
- Set the bar in a rack at upper-chest height and grip it slightly wider than shoulder width.
- Unrack the bar, step back, and stand with feet hip-width apart with the bar resting on your upper chest and collarbones.
- Squeeze your glutes and abs and keep your elbows slightly in front of the bar.
- Press the bar straight up, moving your head back slightly so the bar clears your face.
- Once the bar passes your forehead, bring your head forward and lock your arms out overhead.
- Lower the bar under control along the same path to your upper chest.
Breathing: Breathe in and brace before each rep, then exhale at the top or after passing the sticking point.
Key tips
- At the top, the bar should be stacked over your mid-foot and ears.
- Keep your glutes squeezed to avoid arching your lower back.
- Keep your forearms vertical at the starting position.
Common mistakes
- Leaning back excessively and arching the lower back while pressing.
- Pressing the bar forward instead of straight up.
- Using the knees to drive the weight up.
Safety: People with shoulder or lower-back pain are better off doing a seated dumbbell or machine shoulder press.
ShouldersPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Dumbbell Shoulder Press
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