Shoulders · Barbell · Intermediate

How to do Overhead Press

The overhead press is a standing barbell press from your shoulders to straight overhead. It builds the shoulders and triceps and asks your whole body to stay braced, which is why it has long been a staple strength lift alongside the bench press.

Primary muscle: Shoulders
Also works: Triceps and Upper back
Equipment: Barbell
Level: Intermediate
Category: Shoulders

How to do Overhead Press, step by step

Set the bar at shoulder height, grip it just outside your shoulders and unrack it so it rests on your front shoulders.
Stand with feet about hip-width apart, squeeze your glutes and brace your stomach.
Press the bar straight up, moving your head back slightly so it clears your chin, then bring your head through once the bar passes your forehead.
Lock your arms out with the bar over your midfoot, then lower it back to your shoulders under control.

Station taken, or training at home? Alternatives to Overhead Press →

Muscles worked

Overhead Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Overhead Press in SPLYT

Overhead Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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