Multi-grip bar overhead press

Builds shoulder strength and overhead pressing power. Stronger shoulders help with lifts and everyday overhead movements.

Muscle group

Shoulders

Equipment

Barbell

Exercise type

Compound

Technique

Advanced technique

Start training with SisuLift→

Muscles worked

§ 01 · Muscles

Primary muscle

Shoulders

Supporting muscles

Triceps

How to perform

§ 02 · Steps

01
Stand with your feet shoulder-width apart and grip the vertical handles of a multi-grip bar with a neutral grip (palms facing each other), bar at chest height.
02
Brace your core and glutes, and keep your wrists straight in line with the handles.
03
Press the bar under control to straight arms overhead, bringing your head slightly under the bar at the top.
04
Lower the bar slowly back to chest height, keeping your core braced and avoiding arching your lower back.
05
Repeat for the desired number of controlled reps.

Beginner's guide

§ 03 · Guide

What it works

Builds shoulder strength and overhead pressing power. Stronger shoulders help with lifts and everyday overhead movements.

What it should feel like

You should feel it in your shoulders and a bit in your triceps. It should not load your lower back or neck.

Most common mistake

A common mistake is overarching the lower back during the press. Brace your core and use a weight you can control overhead.

How to get started at the gym

§ 04 · SisuLift

Multi-grip bar 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.