Shoulders Intermediate

Overhead Press

  • Shoulders
  • Triceps
  • Upper Back
  • Core

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Take the bar from a rack at upper-chest height with hands just outside your shoulders.

  2. Stand with feet around hip width and brace your abdomen and glutes.

  3. Press overhead, moving your head slightly back to let the bar pass, then under it.

  4. Lower the bar to the upper chest without leaning back.

Key cues

  • Keep forearms close to vertical.
  • Finish with the bar over your midfoot.
  • Keep ribs from flaring upward.

Common mistakes

  • Turning the press into a standing backbend.
  • Driving with the knees when aiming for a strict press.
  • Letting the bar drift far in front.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.