How to Do Barbell Overhead Press

Learn how to do the Barbell Overhead Press with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Intermediate   Equipment: Barbell

Muscles worked

shoulders, triceps, upper chest

How to do it: step by step

1. Stand with feet hip width apart, bar resting at shoulder height in front of you.
2. Grip the bar just outside your shoulders and brace your core and glutes.
3. Press the bar straight up, tucking your chin back slightly as it passes your face.
4. Lock out overhead with arms straight and biceps near your ears.
5. Lower the bar slowly back to your shoulders.
6. Keep your ribs down; do not lean back to finish the rep.

Tips

• Squeeze your glutes the whole set to protect your lower back.
• The bar should travel in a straight vertical line over your midfoot.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Barbell Overhead Press work?

The Barbell Overhead Press mainly works the shoulders, triceps, upper chest.

How many reps of the Barbell Overhead Press should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Barbell Overhead Press good for beginners?

It can be. The Barbell Overhead Press is an intermediate move, so learn the basic version first and build up gradually.