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Shoulders · Barbell
Barbell Overhead Press
How to do the Barbell Overhead Press with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Triceps, Chest, Abs
How to do it
- Unrack the barbell holding it across your upper chest with a pronated grip slightly wider than shoulder-width.
- Step back, position your feet shoulder-width apart, and squeeze your glutes and core to create a rigid base.
- Take a deep breath and press the bar straight up overhead, clearing your face by slightly tucking your chin.
- Once the bar clears your head, push your head slightly forward 'through the window' created by your arms.
- Lock your elbows completely at the top, with the barbell positioned directly over your mid-foot.
- Lower the bar under control back to your upper chest, moving your head slightly back to let it pass.
Coaching cues
- Squeeze the glutes
- Head through the window
- Press in a straight vertical line
Common mistakes
- Leaning too far back and turning it into a standing incline bench press
- Using leg drive (which turns it into a push press)
- Pressing the bar out in front of the body instead of straight up
Equipment and setup
Barbell, squat rack, weight plates
Barbell racked at upper chest height.
Also known as: Military Press, Strict Press
Track your Barbell Overhead Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
