How to do a Overhead Press
The overhead press is a standing barbell lift where you press the bar from your shoulders to locked arms overhead. It builds the shoulders and triceps while your core, glutes, and upper back work to keep you stable. It suits intermediate lifters and is a classic measure of upper-body strength.
- Primary muscles
- Shoulders (anterior and lateral deltoids)
- Also works
- Triceps, Upper chest, Upper traps, Core
- Equipment
- Barbell, Squat rack
- Level
- Intermediate
Step by step
- Unrack the bar at collarbone height with a grip just outside your shoulders and forearms vertical.
- Stand with feet about hip width apart, squeeze your glutes, and brace your core so your ribs stay down.
- Press the bar straight up, moving your head back slightly so the bar clears your face.
- As the bar passes your forehead, bring your head through so the bar finishes over your mid-foot.
- Lock out your elbows with the bar directly overhead and your body stacked in a straight line.
- Lower the bar under control to the front of your shoulders and reset your brace before the next rep.
Coaching cues
- Squeeze your glutes hard to stop your lower back from arching.
- Keep the bar path close to your face rather than pressing out in front.
- Finish each rep by shrugging slightly up into the bar at lockout.
Common mistakes
Excessive back arch
Brace your abs, squeeze your glutes, and lower the weight until you can press without leaning back.
Bar drifting forward
Move your head out of the way and press in a straight vertical line over your mid-foot.
Flared elbows at the start
Start with your elbows slightly in front of the bar and your forearms vertical.
Using leg drive
Keep your knees locked for a strict press, or deliberately switch to a push press if that is your goal.
Sets and reps
Strength
4–5 sets of 3–5 reps
Muscle growth
3–4 sets of 6–10 reps
Endurance
2–3 sets of 12–15 reps
Alternatives
FAQ
Is the overhead press good for building shoulders?
Yes, it is one of the best compound lifts for shoulder size and strength because it lets you move heavy loads through a full range of motion. Adding lateral raises helps develop the side delts further.
Is the overhead press bad for your lower back?
It is not inherently harmful, but leaning back under heavy weight can stress the lower back. Bracing your core, squeezing your glutes, and choosing a manageable load keeps your torso stacked and the lift safer.
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