Barbell Overhead Press
How to do it
Starting position
- Set your feet shoulder-width apart and hold the barbell in front of your collarbone.
- Grip slightly wider than shoulder-width and keep your wrists straight.
- Lift your chest and fix your gaze forward.
Movement
- Press the bar overhead.
- Fully extend your arms and pause briefly at the top.
- Slowly lower the barbell to the starting position in front of your collarbone.
Breathing
Exhale as you lift the barbell, and inhale as you lower it.
Trainer tips
- Engage your glutes and abs to keep your torso steady
- Once the bar passes your face, push your head forward
- Fully extend your elbows and lock out
Cautions
- If your wrists bend back under heavy weight, it strains the joints, so keep a tight grip.
- Watch the bar path when lowering the barbell so you do not hit your face or chin.
- Hyperextending the lower back excessively
- Letting the bar rise far away from the body
- Using knee momentum to push up
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Traps · Abs |
| Equipment |  Barbell Power rack / half rack / squat rack |
| Movement pattern | Vertical push |
| Rep range | 6–10 reps |
22 similar exercises
Representative exercise: Barbell Overhead Press
- Seated Overhead Reach Press
- Standing Behind Neck Press
- Barbell Seated Overhead Press
- Barbell Standing Military Press
- Landmine Shoulder to Shoulder Press
- Barbell Seated Behind the Neck Military Press
- Barbell Standing Military Press (Without Rack)
- Barbell Seated Military Press (Inside Squat Cage)
- Stick Standing Behind Neck Press
- Barbell Incline Shoulder Press
- Barbell Reverse Grip Overhead Press
- Barbell Standing Wide Military Press
- Barbell Half Kneeling Shoulders Press
- Landmine Half Kneeling Shoulders Press
- Barbell Standing Close Grip Military Press
- Barbell Standing Military Press (close stance)
- Barbell Incline Shoulder Press (Inside Squat Cage)
- Landmine Viking Press
- Dumbbell Incline Shoulder Press
- Barbell Butterfly Z Press
- Barbell Standing Bradford Press
- Barbell Standing Military Press (without rack) (Demo 2)
Exercise GuideAre you arching your lower back as you press?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 76.3 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 6–10 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Military Press (Plate Loaded)EasierBand Shoulder PressEasierBarbell Push PressHarderBarbell Standing Military Press (without rack) (Demo 2)HarderSmith Standing Military PressSimilar exerciseStanding Dumbbell Shoulder PressSimilar exerciseParallette Pike Push-UpSimilar exerciseDumbbell One Arm Shoulder PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.