Barbell Overhead Press: How-to, Tips & More
The Barbell Overhead Press is a intermediate compound exercise for your shoulders. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Barbell Overhead Press
- Hold the bar at your shoulders with a grip just outside shoulder width.
- Squeeze your glutes and brace your core.
- Press the bar straight up, moving your head back out of the way.
- Lock out overhead, then lower to your shoulders.
Barbell Overhead Press tips
- Do not lean back. Squeeze your glutes to stay upright.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Barbell Overhead Press alternatives
Dumbbell Shoulder Press
Shoulders
Smith Machine Shoulder Press
Shoulders
Machine Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Barbell Overhead Press work?
The Barbell Overhead Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Overhead Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Overhead Press?
You need barbell.
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