Overhead Barbell Press.

How to do it.

1. Step 01

   Stand with a barbell racked at shoulder height, hands slightly wider than shoulder-width.

2. Step 02

   Unrack the bar and take a step back, positioning your feet shoulder-width apart.

3. Step 03

   Engage your core and glutes, keeping your body rigid.

4. Step 04

   Press the barbell directly overhead until your arms are fully extended.

5. Step 05

   Lower the barbell slowly and under control back to your upper chest/collarbone.

6. Step 06

   Maintain a straight bar path throughout the entire movement.

Pro cues.

• Keep your elbows slightly forward, not flared out to the sides.

• Brace your core tightly to protect your lower back.

• Drive your head slightly forward at the top to allow for a full lockout.

Questions, answered.

What is the Overhead Barbell Press?

Compound strength exercise primarily building the anterior and lateral deltoids, with secondary triceps, upper chest, and trap engagement.

What muscles does the Overhead Barbell Press work?

The Overhead Barbell Press primarily works your front delts and side delts. It also recruits your triceps, upper chest and traps as secondary movers.

What equipment do I need for the Overhead Barbell Press?

You need a barbell to perform the Overhead Barbell Press.

How many sets and reps should I do for the Overhead Barbell Press?

A typical prescription for the Overhead Barbell Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Overhead Barbell Press good for beginners?

The Overhead Barbell Press is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.