Overhead Press (Barbell)
Shoulders
Weight & Reps
Barbell
The barbell overhead press is a compound pressing movement that targets all three deltoid heads, with emphasis on the anterior and lateral heads. It also engages the triceps and core for stabilization.
How to Do Overhead Press (Barbell)
- Unrack the bar at collarbone height with a grip just outside shoulder width
- Brace your core and squeeze your glutes — your whole body is the platform
- Press the bar straight up, moving your head back slightly to clear the bar path
- Lock out directly overhead with the bar over your mid-foot, then bring your head through
Form Cues
- Unrack the bar at collarbone height with a grip just outside shoulder width
- Brace your core and squeeze your glutes — your whole body is the platform
- Press the bar straight up, moving your head back slightly to clear the bar path
- Lock out directly overhead with the bar over your mid-foot, then bring your head through
Common Mistakes to Avoid
- Pressing the bar forward in an arc instead of straight up, which wastes energy
- Excessive back lean to turn the overhead press into an incline press
- Flaring the elbows directly to the sides — keep them slightly forward at about 30 degrees
Muscles Worked
Primary
Anterior Deltoid
Lateral Deltoid
Triceps Brachii
Secondary
Trapezius (Upper)
Serratus Anterior
Core
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the barbell overhead press work?
The barbell overhead press primarily targets the anterior and lateral deltoids and triceps, with secondary work from the upper trapezius, serratus anterior, and core.
How much should a beginner overhead press?
Beginner men typically overhead press 65-85 lbs (30-39 kg), while beginner women start at 35-55 lbs (16-25 kg). The overhead press is the hardest of the main barbell lifts to progress.
Barbell overhead press vs dumbbell overhead press — which is better?
The barbell allows heavier loads and easier progressive overload, while dumbbells address imbalances and allow a more natural range of motion. The barbell is better for raw strength; dumbbells are better for shoulder health and balance.
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