Barbell Overhead Press

Muscles Worked

How to Perform

1. 1

   Unrack the barbell at shoulder height in a front rack position. Grip the bar just outside shoulder-width with wrists stacked over elbows.

2. 2

   Stand with feet hip-width apart and brace your core as if bracing for a punch. Tuck your chin slightly.

3. 3

   Press the bar straight up, moving your head back just enough for the bar to clear your face, then push your head through once the bar passes.

4. 4

   Lock out overhead with the bar directly over your mid-foot, shoulders, and hips in one vertical line.

5. 5

   Lower the bar back to your front rack position with control. Reset your brace between reps.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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