How to do Overhead Barbell Press

Overhead Barbell Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, core. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Grip the bar shoulder-width and rest it on your shoulders at upper-chest/collarbone level.
2. Set your feet shoulder-width apart and stand tall while bracing your core and glutes.
3. Press the bar straight up overhead, pulling your head back slightly to clear a path for the bar.
4. Once your arms are fully extended, hold the bar balanced slightly behind the line of your head.
5. Lower the bar back to collarbone level under control.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Seated Dumbbell Shoulder Press, Arnold Press, Machine Shoulder Press

More shoulders exercises

• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)
• Cable Lateral RaiseKablo Yan Kaldırış