Shoulders
Overhead press
The overhead press drives a barbell from your shoulders to straight overhead while standing, training the shoulders and triceps.
- Primary
- Shoulders
- Secondary
- Triceps, Upper chest, Core
- Equipment
- Barbell
- Type
- compound
Why it earns a spot
It builds pressing strength from the shoulders up and, because you stand, it asks for a strong trunk as well.
How to do it
- Set the bar at upper-chest height, grip just outside your shoulders, and unrack it to your front shoulders.
- Stand with your feet hip width apart, squeeze your glutes, and brace your abs.
- Press the bar straight up, moving your head back slightly to clear the bar.
- Lock out with the bar over your mid-foot and your head pushed through your arms.
- Lower the bar back to your shoulders under control.
Common mistakes
- Leaning back so the press becomes an incline bench; squeeze your glutes and keep your ribs down.
- Pressing the bar forward in an arc instead of straight up; move your head, not the bar path.
- Using leg drive on every rep unintentionally; if you add a push press, label it as one.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-5 | 4-8 | 2-3 min |
Overhead press stalls fast, so use small jumps: 1-2.5 kg (2-5 lb) once you reach the top of the range.
Swaps and alternatives
Fortis · free while in beta
Log every overhead press set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
Create your free account