Overhead Press (Barbell)

Overview

The overhead press is the primary compound shoulder builder. Standing or seated, it develops all three deltoid heads with the anterior delt as the prime mover, and demands full-body stability.

Muscles Trained

Step-by-Step Instructions

1. 1

   Set bar at upper chest height in a rack. Grip just outside shoulder-width.

2. 2

   Brace your core, glutes tight, ribs down.

3. 3

   Press the bar straight up overhead, moving your head slightly back to clear the bar, then forward again.

4. 4

   Lock out overhead — bar directly over mid-foot.

5. 5

   Lower under control to the clavicle/upper chest.

Benefits

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  The benchmark upper-body strength movement

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  Full shoulder and tricep development

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  Engages core and full-body stability

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  Direct transfer to sport and overhead activities

Form Tips

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  Don't hyperextend the lower back — keep abs braced

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  Wrists should be over elbows throughout the press

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  Avoid using leg drive unless specifically doing a push press