Barbell Overhead Press
A standing strict press of a barbell from the front of the shoulders to overhead. A foundational strength lift for the deltoids and triceps that also demands core bracing.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 4–8
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart, barbell resting on the front delts, hands just outside shoulder width, forearms vertical and elbows slightly in front of the bar.
Brace your core and squeeze your glutes so your torso stays rigid.
Press the bar straight up, moving your head back slightly so the bar clears your chin.
As the bar passes your forehead, bring your head forward so the bar finishes over the middle of your feet.
Lock out the elbows with the biceps near the ears and shrug slightly at the top.
Lower the bar under control back to the front of the shoulders.
Breathing: Take a big breath and brace before each rep, exhale near or after lockout.
Coaching tips
Squeeze glutes, ribs down
Bar path straight up
Head through at the top
Common mistakes
Leaning back excessively and turning it into an incline press
Pressing the bar forward around the face
Flared elbows at the start
Loose core and knees bending (becomes a push press)
Safety notes
Avoid hyperextending the lower back; lower the load if you cannot keep ribs down.
Use a rack at shoulder height to unrack safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.