Barbell Overhead Press
The standing strength test for the shoulders. You press a barbell from the front of your shoulders to straight arms overhead, moving your head out of the way as it passes.
Brace your core and squeeze your glutes
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How to do it
- Set the bar in a rack at about collarbone height. Grip it overhand with your hands just outside your shoulders, and unrack it so it rests on the front of your shoulders.
- Stand with your feet about hip- to shoulder-width apart. Keep your forearms vertical under the bar, with your elbows slightly in front of it.
- Brace your core and squeeze your glutes so your lower back doesn't arch as you press.
- Press the bar straight up, pulling your head back just enough for the bar to pass your chin.
- Once the bar passes your forehead, move your head and torso forward under it and lock your arms out overhead, with the bar over the middle of your feet. Lower it the same way.
Common mistakes
- Leaning far back to turn the press into a standing incline press, which strains the lower back.
- Pressing the bar out in front of the face instead of straight up, which loads the shoulders badly.
- Flaring the elbows out to the sides at the bottom instead of keeping the forearms vertical.
- Finishing with the bar in front of the head instead of stacked over the shoulders and feet.
- Bending the knees to drive the bar up, which turns it into a push press.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- One Rep Max Calculator →
Estimate your max on a barbell lift from a set of reps, with training weights by percentage.
- Barbell Plate Calculator →
Work out which plates to load on each side for your working weight.
- Progressive Overload: The Science of Getting Stronger →
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- Protein Intake Calculator →
Find how much protein you need a day to recover from training and build muscle.
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