Overhead Press
The overhead press is the fundamental shoulder exercise, targeting the deltoids and triceps.
Overhead Press
The overhead press is the fundamental shoulder exercise, targeting the deltoids and triceps.
Muscles Involved
- Deltoids (mainly anterior) : primary target
- Triceps : elbow extension
- Upper trapezius : stabilize and assist
- Core : stabilizes the standing trunk
Step-by-Step Instructions
Step 1 — Starting position
Bar on the clavicles in rack position, shoulder-width grip. Standing, feet shoulder width, core engaged.
Step 2 — The press
Press the bar vertically, move the head forward once the bar passes the forehead.
Step 3 — Lockout
Lock out with arms extended overhead, biceps near the ears.
Step 4 — The descent
Lower in a controlled manner to the clavicles, move the head back to clear the bar.
Sets and Reps
4 sets of 6-10 reps. Rest 2-3 minutes.
Common Mistakes
- Arched back : keep core tight and glutes contracted
- Leg drive (push press) : movement is strict
- Bar in front of face : move head forward once bar rises
Safety Tips
Use a rack to unrack and re-rack the bar. Keep core tight to protect the spine. If you have shoulder issues, try the seated version or dumbbells.
Variations
- Push press : with leg drive
- Seated press : eliminates leg cheating
- Dumbbell press : rotational freedom
Who Is This Exercise For?
Intermediate to advanced. Beginners can start with the seated version or dumbbells.