To do a barbell overhead press, set the bar at upper-chest height, grip just outside shoulder width, and press straight up while keeping ribs down and glutes tight. It trains the front delts most, with triceps and upper chest assisting. Keep the bar over mid-foot and forearms vertical at the bottom. The most common mistake is leaning back to move the bar; fix it by squeezing glutes and moving your head through as the bar clears your forehead. Progress by adding reps at a steady tempo before adding weight.
Step-by-step form
- Set up: Rack the bar at upper-chest height and step under it.
- Brace: Grip just outside shoulder width and squeeze the bar hard.
- Initiate: Unrack, step back, and stack ribs over hips.
- Main rep path: Press the bar straight up close to your face.
- Hardest point: Move your head through as the bar clears your forehead.
- Finish: Lock out with biceps near ears and ribs still down.
- Reset: Lower to the upper chest and re-breathe.
Who this variation is for
This lift is best for lifters who want a strict overhead press with clear progression. Skip it if shoulder pain appears with a straight bar.
- Best fit: Building strict overhead strength
- Not ideal when: Straight-bar pressing causes shoulder irritation
- Better option if not ideal: Dumbbell overhead press or landmine press
Setup and equipment
The rack height and grip width make or break this lift.
- Setup position: Bar at upper chest with wrists stacked over forearms
- Equipment setup checks: Rack hooks at sternum height, collars secure
- Start load/resistance: A load you can press for 5-8 clean reps
- Bracing and breathing plan: Inhale and brace before each rep, exhale near lockout
Muscles worked and movement pattern
This is a vertical press with shoulder flexion and elbow extension. You should feel front delts and triceps, not lower back strain.
| Role | Muscles |
|---|---|
| Primary | Front Delts |
| Secondary | Triceps, Upper Chest |
| Stabilizers | Core, upper back, rotator cuff |
At a glance
- Variation: Barbell overhead press
- Best for: Strict pressing strength
- Primary muscles: Front delts
- Equipment: Barbell, rack
- Difficulty: Intermediate
- Primary goal: Strength
How to spot and fix bad form
- Ribs stay down and glutes stay tight.
- Bar stays close to the face, not looping forward.
- Elbows stay slightly forward at the bottom.
- Head moves through as the bar passes the forehead.
- Lockout is controlled without leaning back.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Leaning back to finish reps | Core and glutes lose tension | Squeeze glutes and stop the set if ribs flare. |
| Bar drifts forward | Press path is too far in front | Start with bar over mid-foot and keep it close. |
| Elbows flare out wide | Grip too wide or lack of shoulder control | Narrow grip slightly and keep elbows just forward. |
What you should feel
- At the start of each rep: Full-body brace and bar resting on upper chest
- During lowering or lengthening: Shoulder control without wrist strain
- During the hardest point: Strong shoulder and triceps effort
- At lockout or finish: Bar stacked over mid-foot with biceps by ears
- If you feel joint pain: Switch to dumbbells or a neutral grip option
Regressions (Easier Versions)
- Seated dumbbell overhead press with back support
- Landmine press to reduce shoulder range
Progressions (Harder Versions)
- Add a 1-second pause at forehead height
- Increase load by 2.5-5% after hitting the top rep target twice
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell overhead press | Straight bar irritates shoulders | Allows a neutral grip and freer path. |
| Landmine press | You need less overhead range | Angled path is more joint friendly. |
| Machine overhead press | You want more stability | Fixed path reduces balance demands. |
How many sets and reps to do
Use lower reps for strength and higher reps for shoulder size.
For Strength
- Sets: 4-6
- Reps: 3-6
- Rest: 2-4 min
- Frequency: 1-3x/week
- Progression rule: Add 2.5% once all sets hit top reps clean.
For Muscle Growth
- Sets: 3-5
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps before increasing load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-8
- Rest: 90-120 sec
- Frequency: 2x/week
- Progression rule: Improve bar path consistency before load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 5 | Moderate load | Keep bar path vertical |
| 2 | 4 x 6 | Same load | Add reps without leaning back |
| 3 | 5 x 4 | +2.5-5% load | Increase intensity |
| 4 | 4 x 6 | Week 3 load | Keep ribs down every rep |
What to do if this exercise hurts
- If you feel shoulder pinching, switch to dumbbells or a neutral grip.
- If your low back aches, lower the load and tighten glutes and abs.
- If wrists hurt, use wrist wraps and keep forearms vertical.
Safety and Contraindications
The overhead press should feel stable through the shoulders and core. If pain shows up, adjust grip and range before adding load.
- Stop the set if: Sharp shoulder pain or sudden loss of control
- Use caution if: You have a recent shoulder or elbow flare-up
- Safer substitutions: Dumbbell overhead press, landmine press, machine press
FAQs
Is the overhead press safe for shoulders?
Yes when you keep ribs down and press in a straight line. If it pinches, switch to dumbbells or a landmine press.
How wide should my grip be?
Just outside shoulder width is a good starting point. Too wide flares elbows and shortens range.
Should I use a belt?
A belt can help when loads are heavy, but you still need to brace hard. Use it for top sets, not as a crutch.
Why do I feel this in my traps?
You may be shrugging at the top. Keep shoulders down and finish with biceps by ears, not shoulders up.
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