Overhead Press
The standing overhead barbell press: the benchmark of shoulder strength.
- Sets
- 4
- Reps
- 6-8
- Rest
- 120 s
- Difficulty
- Intermediate
Free WeightsSecondary muscles: Arms, Core
Movement Pattern
Targeted Muscles
How to Perform
- 01Hold the bar at collarbone height with hands shoulder-width apart.
- 02Brace your core and glutes and press the bar vertically overhead.
- 03At lockout the bar should sit slightly behind your ears; lower under control.
Form Tips
- Do not over-arch your lower back; keep your ribs down.
- Pull your head back slightly as the bar passes your face, then bring it forward.
Other Shoulders Exercises
- Bodyweight
Pike Push-Up
Shoulders
A push-up with hips high: builds overhead pressing strength without equipment.
3 × 8-12Intermediate - Free Weights
Lateral Raise
Shoulders
A light-weight movement isolating the side delts: built for shoulder width.
3 × 12-15Beginner - Machine
Shoulder Press Machine
Shoulders
Safe overhead pressing on a fixed path; ideal for getting started with shoulder training.
3 × 10-12Beginner