Barbell Overhead Press
From the front-rack at the collarbone, press overhead while squeezing glutes and finishing with the bar over the mid-foot.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Side delts, Triceps
- Equipment
- Barbell
- Movement
- Push
How to do the Barbell Overhead Press
The overhead press is a standing press of a barbell from your collarbone to straight arms overhead. It builds the shoulders and triceps and asks your whole body to stay rigid, since nothing supports your back.
Set up
- 1Set the bar in the rack at upper-chest height and grip it slightly wider than your shoulders, with your wrists stacked over your forearms.
- 2Unrack with the bar on your upper chest and your elbows a little in front of the bar.
- 3Stand with your feet about hip width and squeeze your glutes and abs.
The movement
- 1Take a breath and brace your trunk.
- 2Press the bar straight up, moving your head back slightly so the bar clears your chin.
- 3Once the bar passes your forehead, move your head forward through your arms.
- 4Lock out with the bar over your mid-foot and your biceps near your ears.
- 5Lower under control back to your collarbone.
Cues
- Head back, then through
- Squeeze your glutes
- Ribs down
- Bar finishes over your mid-foot
Common mistakes
- Leaning far back and turning the press into an incline press.
- Keep your glutes squeezed and ribs down, and drop the load until you can press with a vertical torso.
- Pressing the bar out and around your face.
- Pull your chin back so the bar can travel in a straight line.
- Stopping short of full lockout.
- Finish by pushing up into the bar with a slight shrug so your arms are straight over your head.
Also works: Upper chest, Upper traps, Serratus anterior, Core, Glutes
Make it easier
Start with the Dumbbell Shoulder Press seated on a bench, or the Machine Shoulder Press.
Make it harder
Use the Barbell Push Press to train with heavier loads, or add a brief pause at forehead height on strict reps.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Athletic Power · Upper Strength3×8 @ RPE 8
- Linear Progression 5×5 · Workout B5×5 @ RPE 8
- Powerbuilding Hybrid · Overhead + Accessories4×5 @ RPE 8
- Push / Pull / Legs · Push (volume)3×8 @ RPE 8
- Upper / Lower Strength · Upper (volume)4×8 @ RPE 8
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the front delts, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Overhead Press work?
- The Barbell Overhead Press mainly works the front delts, side delts and triceps.
- What equipment do you need for the Barbell Overhead Press?
- A barbell.
- How many sets and reps of the Barbell Overhead Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Overhead Press?
- Arm Circles, Band Front Raise, Band Shoulder Dislocates and Cable Front Raise work the same main muscle.
Program it for your clients
Coaches add the Barbell Overhead Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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