At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Overhead push |
| Primary muscle | Front Deltoids |
| Also works | Triceps, Side Deltoids, Serratus |
The movement, step by step.
- Take the bar from a rack at upper-chest height with hands just outside your shoulders and forearms nearly vertical.
- Stand with feet about hip-width, brace your abdomen, and place the bar near the upper chest with elbows slightly forward.
- Move your chin gently back and press the bar close past your face, then bring your head between the arms as it clears.
- Lower along the same path to the upper chest. Reset your breath and trunk position before repeating.
Technique cues
- Squeeze the glutes to keep your pelvis steady.
- Let shoulder blades rotate upward naturally.
- Finish over the middle of your foot.
Common mistakes
- Leaning far back and turning the press into a standing incline press.
- Driving with the knees when practicing a strict press.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Overhead Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Overhead Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.