Barbell Overhead Press
Builds shoulder strength and overhead pressing power. Stronger shoulders help with lifting, carrying and other pressing movements.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet shoulder-width apart and unrack the barbell to the front rack position in front of your chest. Take a grip slightly wider than shoulder-width and keep your forearms vertical under the bar.
- 02
Brace your core, squeeze your glutes, keep your chest up, look straight ahead, and keep your wrists neutral in line with your forearms.
- 03
Press the barbell straight overhead without using your legs. Move your head slightly forward under the bar as it passes your forehead, and fully extend your elbows with the bar over your shoulders at the top.
- 04
Hold a brief, controlled contraction at the top and lower the barbell slowly along the same path back to the front of your chest without dropping it.
Beginner's guide
§ 03 · GuideBuilds shoulder strength and overhead pressing power. Stronger shoulders help with lifting, carrying and other pressing movements.
You should feel it mostly in your shoulders, with some work in the triceps. It should not feel like pressure in your lower back or pain in your wrists.
A common mistake is arching the lower back and pressing the bar forward. Brace your core, keep your ribs down and move your head under the bar as it rises.
How to get started at the gym
§ 04 · SisuLiftBarbell Overhead Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your ribs down and avoid overextending your lower back so the bar stays vertically aligned over the middle of your foot. Do not press the bar in an arc out in front; instead, move your head slightly back as the bar passes your forehead.
A classic standing barbell overhead press that effectively builds shoulder strength and upper-body stability.
More exercises: Shoulders
§ 06 · Same muscles
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