# Overhead Press (Barbell)

> A standing barbell press from the shoulders to overhead that builds the shoulders and triceps.

Page: https://fitnessie.app/exercises/overhead-press/
Type: Barbell · Push
Demo video: https://fitnessie.app/demos/overhead-press/f8dd829eb16c28c7.mp4

## How to do it

1. Set the bar at shoulder height in a rack and grip it just outside your shoulders, resting on your front delts.
2. Unrack it and step back, standing tall with your glutes tight and ribs down.
3. Press the bar up, moving your head back so the bar clears your face, then back under it.
4. 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)](https://fitnessie.app/exercises/dumbbell-shoulder-press/)
- [Overhead Press (Kettlebell)](https://fitnessie.app/exercises/kettlebell-overhead-press/)
- [Overhead Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-overhead-press/)

## Programs that use it

- [3x5 Linear Progression](https://fitnessie.app/programs/3x5-linear/)
- [5x5 Linear Progression](https://fitnessie.app/programs/5x5-linear/)
- [Greyskull LP](https://fitnessie.app/programs/greyskull-lp/)
- [GZCLP](https://fitnessie.app/programs/gzclp/)
- [5/3/1](https://fitnessie.app/programs/531/)
- [5/3/1 Boring But Big](https://fitnessie.app/programs/531-bbb/)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)
- [Texas Method](https://fitnessie.app/programs/texas-method/)
- [Madcow 5x5](https://fitnessie.app/programs/madcow-5x5/)
- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Overhead Press](https://www.strengthlog.com/overhead-press/)
- [BarBend: Overhead Press](https://barbend.com/overhead-press/)
- [Art of Manliness: Overhead Press](https://www.artofmanliness.com/strength/fitness/overhead-press/)
- [YouTube: Alan Thrall, Overhead Press](https://www.youtube.com/watch?v=wol7Hko8RhY)