Shoulders · Compound

Overhead Press

A standing barbell press that builds strong shoulders and full-body stability.

MAIN MUSCLE
Front delts, Side delts
ALSO WORKS
Triceps, Upper chest, Core
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
5-8
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold the bar at the front of the shoulders with a grip just outside shoulder width.

  2. Squeeze the glutes and brace the core.

  3. Press the bar straight up, moving the head back slightly to clear it.

  4. Lock out overhead, then lower to the shoulders under control.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Overhead Press work?

The main muscle is Front delts, Side delts. It also works Triceps, Upper chest, Core.

How many reps should I do?

FORGE suggests 5-8 reps for Overhead Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Overhead Press?

These train the same muscles: Seated Dumbbell Shoulder Press, Push Press, Machine Shoulder Press.