Exercises / Overhead Press

Overhead Press

Also known as: Barbell overhead press, Strict press, Standing press, Military press

A standing barbell press from the front shoulders to lockout over mid-foot, without a hip dip.

Primary muscles
Shoulders (anterior deltoid), Shoulders (lateral deltoid)
Secondary muscles
Triceps (triceps brachii), Back (upper trapezius), Core
Equipment
Barbell (barbell; rack optional)
Pattern
Vertical Push
Difficulty
Intermediate
Line diagram of an Overhead Press.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Rear view of a standing barbell overhead press at lockout.
Attractive sporty woman doing overhead press in gym with barbell.jpg by Nenad Stojkovic, CC BY 2.0. Via Wikimedia Commons. License: CC BY. Source.

Cues

  1. Start with the bar on the front shoulders, wrists stacked, elbows slightly in front of the bar.
  2. Squeeze the glutes and keep the ribs down so you do not lean back into an incline-press angle.
  3. Press up, move the head slightly back then through, and finish with the bar over mid-foot.
  4. Lower to the shoulders under control.

Common mistakes

  • Excessive layback that turns the lift into an incline press.
  • Pressing the bar forward of the face instead of over mid-foot.
  • Flaring the ribs and losing the brace at lockout.

Safety

  • Keep the ribs down; a big layback dumps the load into the low back.
  • Stop if you feel sharp pain in the shoulder at lockout.