How To Do An Overhead Press
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The overhead press, also called the military press or standing barbell press, is a lift where you press a barbell from your shoulders to arms-length overhead while standing. It builds strong shoulders and triceps and trains your core to keep your body stable.
It is one of the classic barbell lifts in strength programs, alongside the squat, bench press and deadlift.
Overhead Press Quick Facts
| Primary Muscles | Front delts, triceps |
| Secondary Muscles | Side delts, upper chest, upper traps, core |
| Equipment | Barbell and plates (a rack to unrack the bar) |
| Level | Intermediate |
| Sets And Reps | 3-5 sets of 5-8 reps |
How To Do An Overhead Press
- Set the bar in a rack at about collarbone height.
- Grip the bar just outside shoulder-width, step under it and unrack it onto the front of your shoulders.
- Stand with your feet hip-width apart, squeeze your glutes and brace your core.
- Press the bar straight up, moving your head back slightly to let it pass your face.
- Push your head through under the bar at the top so the bar sits over your mid-foot.
- Lower the bar back to your collarbone under control and repeat.
Overhead Press Form Tips
- Keep your forearms vertical with your wrists stacked over your elbows.
- Squeezing your glutes keeps your lower back from arching.
- Think about pushing yourself away from the bar at the top.
- Take a fresh breath and brace before each rep.
Common Mistakes To Avoid
- Leaning back. Excessive arching turns the press into an incline press and stresses the spine.
- Pressing the bar forward. Keep the bar path close to your face.
- Using the legs. A knee dip turns it into a push press.
- Flared elbows at the start. Keep them slightly in front of the bar.
Muscles Worked
The front delts and triceps press the bar up. The side delts and upper chest assist, the upper traps rotate the shoulder blades, and the core and glutes keep your body rigid.
Overhead Press Variations
- Dumbbell Shoulder Press: Each arm works separately.
- Seated Barbell Press: Removes the legs and balance.
- Push Press: Uses a leg drive to lift more.
- Arnold Press: A dumbbell press with rotation.
- Landmine Press: An angled press that is easier on the shoulders.
How Many Sets And Reps Should You Do?
Start with 3-5 sets of 5-8 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Equipment For Overhead Press At Home
A barbell, plates and a rack to unrack the bar safely are all you need. A power rack also covers your squats, rows and pull-ups. For a closer look, read our Force USA MyRack review.
Train This At Home
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MyRack Folding Power Rack
Folds flat against the wall and lets you set the bar at the right height for every set.
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G12 All-In-One Trainer
Power rack, Smith machine, dual cables and leg press in one footprint.
Check Price At Force USAFrequently Asked Questions
Is The Overhead Press Better Standing Or Seated?
Standing trains the core and full body. Seated lets you focus on the shoulders. Both work.
How Much Should You Overhead Press?
It depends on experience and body weight. Focus on adding small amounts of weight over time with good form.
Does The Overhead Press Work The Chest?
The upper chest assists a little, but the shoulders and triceps do most of the work.
More Exercise Guides
- How To Do A Dumbbell Shoulder Press
- How To Do An Upright Row
- How To Do An Arnold Press
- How To Do A Cable Lateral Raise
- How To Do A Dumbbell Bench Press
- How To Do A Face Pull
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.