How do you do the Overhead Press (Barbell)?

Set the bar at shoulder height in a rack and grip it just outside your shoulders, resting on your front delts. Unrack it and step back, standing tall with your glutes tight and ribs down. Press the bar up, moving your head back so the bar clears your face, then back under it. Finish with locked arms and the bar over your shoulders and mid-foot, then lower to your shoulders.

What muscles does the Overhead Press (Barbell) work?

Mainly the front delts, with help from the triceps and side delts.

What are common Overhead Press (Barbell) mistakes?

Leaning back to press the weight. Pushing the bar out in front of your face. Letting the bar drift forward off mid-foot. Using your legs to start the lift.

Overhead Press (Barbell): how to do it, form cues and muscles worked

How to do it

Set the bar at shoulder height in a rack and grip it just outside your shoulders, resting on your front delts.
Unrack it and step back, standing tall with your glutes tight and ribs down.
Press the bar up, moving your head back so the bar clears your face, then back under it.
Finish with locked arms and the bar over your shoulders and mid-foot, then lower to your shoulders.

Key cues

Forearms near vertical, elbows slightly in front of the bar
Grip just outside shoulder width
Glutes tight, ribs down
Bar over mid-foot at the top

Common mistakes

Leaning back to press the weight
Pushing the bar out in front of your face
Letting the bar drift forward off mid-foot
Using your legs to start the lift

Muscles worked

Primary: Front delts
Secondary: Triceps and side delts

Equipment

Barbell and squat rack.

Variations

Overhead Press (Dumbbell)
Dumbbell · Front delts · Push
Overhead Press (Kettlebell)
Kettlebell · Front delts · Push
Overhead Press (Smith Machine)
Smith machine · Front delts · Push

Overhead Press (Barbell)