1 / 6Overhead Press
Pressing a barbell from your shoulders to overhead builds strong shoulders and triceps and a stable core. A true standing strength test.
ShouldersTricepsCore
- Level
- Intermediate
- Equipment
- Barbell
- Main muscle
- Shoulders
- Also works
- Triceps, Core
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Stand with the bar resting on your front shoulders, hands just outside shoulder width.
- 2Brace your core and squeeze your glutes.
- 3Press the bar straight overhead until your arms lock out.
- 4Lower the bar back to your shoulders.
Common mistakes
- Leaning far back to push the bar up
- Pressing the bar forward instead of straight up
- Flaring the ribs and arching the lower back
Tips
- Squeeze your glutes and stomach before you press
- Move your head back slightly, then through once the bar passes
- Finish with the bar over the middle of your feet
Questions
Standing or seated?
Standing trains your core too; seated lets you focus on the shoulders. Beginners can start seated with dumbbells.
Is it bad for the shoulders?
Not with good form and sensible weight. Stop if you feel pinching, and check your form with a trainer.
More Shoulders exercises
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