Overhead Press
A standing barbell press that builds strong shoulders and triceps and challenges full-body bracing.
Muscle activation
- Front delts35%
- Triceps25%
- Side delts20%
- Traps10%
- Upper chest5%
- Upper abs5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set the bar in the rack at upper-chest height and grip just outside shoulder width.
2. Mid-rep
As the bar clears your forehead, move your head forward 'through the window'.
3. End of the movement
Lock out with the bar over your mid-foot and your arms beside your ears, shrugging up slightly at the top.
4. Common mistake
Leaning far back and turning it into an incline press
Ways to do it
Shoulder press on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Set the bar in the rack at upper-chest height and grip just outside shoulder width.
- 2Step under, rest the bar on your front delts with forearms vertical, and walk it out a couple of steps.
- 3Stand with feet about hip width, squeeze your glutes and brace your abs so your ribs stay down.
Execution
- 1Tuck your chin back slightly and press the bar straight up past your face.
- 2As the bar clears your forehead, move your head forward 'through the window'.
- 3Lock out with the bar over your mid-foot and your arms beside your ears, shrugging up slightly at the top.
- 4Lower the bar under control back to the front delts, moving your head back out of the way.
Breathing
Breathe in and brace at the bottom, hold while pressing, and breathe out at lockout or as you return to the rack position.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Front delts, Side delts
Secondary
Triceps, Traps, Upper chest, Upper abs
Key form cues
- Glutes tight, ribs down
- Bar path straight up
- Head through at the top
- Push yourself under the bar
Common mistakes
Leaning far back and turning it into an incline press
Squeeze glutes and abs hard, and reduce the load until you can stay stacked.
Pressing the bar forward around the face
Pull the chin back and keep the bar close so it travels in a vertical line.
Stopping short of full lockout
Finish with the bar over the mid-foot, elbows locked and head through.
Range of motion
From the bar resting on the front delts to full lockout overhead with the arms beside the ears.
Variations
Easier
Seated dumbbell shoulder press
Harder
Push press or strict press with a pause at the forehead
At home
Pike push-up
Machine / cable
Machine shoulder press