Press a barbell from around shoulder height to a full overhead lockout, primarily working the shoulder muscles.
How to do the Overhead Press (Barbell)#
- Set the bar at about shoulder level, take a shoulder-width grip, lift it off the rack, and step back with your feet hip-width apart.
- Brace your core, squeeze your glutes, and maintain a neutral spine and steady feet.
- Press the bar straight upward until your arms are fully extended overhead.
- Lower the bar under control back to the starting position while inhaling.
- Repeat for the planned number of repetitions while preserving form.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps, Upper back, Abs
Common mistakes#
- Overarching the lower back during the press.
- Using excessive leg drive or leaning the torso to move the weight.
- Gripping the bar too wide or too narrow so it drifts off the vertical path.
- Allowing the bar to drop quickly on the descent instead of controlling it.
