Overhead Press (How To, Muscles Worked, Benefits)

The Barbell Overhead Press is a classic compound lift that builds strength and size in the shoulders, triceps, and upper chest. Pressing the barbell overhead from a standing position also trains core stability and total-body control, making it one of the most effective upper-body pressing movements.

When done strict (without using the legs), it challenges pure upper-body strength.

Primary Muscles Worked: Deltoids (Primarily Anterior), Triceps Brachii
Secondary Muscles Worked: Upper Chest, Trapezius, Core
Equipment Needed: Barbell and Rack (or clean the bar to the front rack)

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How To Do Overhead Presses

Step-by-Step Instructions

1. Set-Up:
   • Set a barbell in a rack at about upper-chest height.
   • Grip the bar just outside shoulder-width with an overhand grip.
   • Step under the bar and bring it into the front rack position—resting on the front delts with wrists stacked over elbows.
   • Brace your core, squeeze your glutes, and unrack the bar, stepping back into a shoulder-width stance.
2. Execution:
   • Take a deep breath, tighten your core, and press the bar straight overhead.
   • Move your head slightly back as the bar passes your face, then bring it back through once the bar clears.
   • Lock out your arms overhead with the bar stacked over your shoulders, hips, and heels.
   • Lower the bar under control back to the starting position.
3. Tips for Proper Form:
   • Keep your ribcage down and avoid over-arching your lower back.
   • Push the bar in a straight line overhead, not out in front.
   • Engage your glutes and core to stay stable and upright throughout the lift.

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Key Benefits

• Builds strong, defined shoulders and pressing strength.
• Improves core stability and posture.
• Transfers well to other lifts like the bench press, push press, and jerk.

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Modifications and Variations

• Easier Option:
  • Use a lighter barbell or switch to dumbbells for easier shoulder positioning.
  • Perform seated overhead presses to reduce balance demand.
• Harder Option:
  • Add a slow tempo (e.g., 3 seconds up and down).
  • Pause halfway through the lift to build control.
  • Combine with push presses or jerks for heavier loads and power training.

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Common Mistakes

• Leaning Back Excessively: Avoid turning the press into an incline bench press—stay upright.
• Flaring Elbows Too Wide: Keep elbows slightly in front of the bar for better shoulder health and power.
• Pressing the Bar Forward: The bar should travel in a straight line, not an arc.

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Reps and Sets Recommendations

• For Strength: 4–5 sets of 3–6 reps with heavy, strict form.
• For Hypertrophy: 3–4 sets of 8–10 reps with moderate weight.
• As an Upper-Body Accessory: 2–3 sets of 10–12 reps at lighter weight, focusing on control and form.

Overhead Alternatives & Variations

The Overhead Press has a number of alternatives that can be performed by simply changing the starting position and/or change the equipment being used. The following exercises are Overhead Press Alternatives that only require a slight change in starting position.

Want more options? Here are all of my favorite Overhead Press alternatives.

Seated Military Press

By using a bench (typically elevated up to 90 degrees) you can easily turn an Overhead Press into a Seated Military Press. The form essentially stays exactly the same outside of the difference in body position.

Z Press

A much less common Overhead Press variation is an Overhead Press from a seated position on the floor. This exercise is called a Z Press

Start seated on the floor with both legs straight out in front. The safety bars on a squat rack make an excellent starting position for the bar to be racked in and out of. Sit up tall with good posture and perform Overhead Presses the same way you would if standing.

What you’ll quickly learn is that this position puts a much larger emphasis on core strength and stability (not to mention hamstring flexibility).

Dumbbell Shoulder Press

If you don’t have a barbell, the best replacement for Overhead Presses is to use dumbbells and do a Dumbbell Shoulder Press instead. You can also change up starting positions (Seated, Floor) just like with the barbell.

In addition, you can also work one arm at a time – either Single Arm DB Shoulder Presses or Alternating DB Shoulder Presses. The Single Arm version can be a perfect substitution for someone that is limited to only being able to use one arm because of an injury limitation.

Best Exercise To Superset With Overhead Press

Looking to pair up Front Presses with another exercise for a Superset?

Barbell Upright Row

Barbell Upright Row is my favorite exercise to superset with Overhead Presses for a couple of reasons. First, it’s a perfect push/pull combo that makes for a great Superset pairing. Second, not only are they both done with the bar – most lifters will use a very similar weight for both exercises.

This allows the lifter to be able to quickly transition from one movement to the next without changing areas, equipment or, in most cases, even the weight on the bar.

Finally, this is a great Superset because it flat-out works. Throw this combo in on a shoulder day to absolutely blast everything from the chest up.

More Links and Info

If you’d like to see more shoulder exercises, head over to the Upper Body Strength section of our Exercise Library. There you’ll find dozens of chest, back and shoulder exercises – all with step-by-step instructions.

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