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Overhead press

Barbell Standingbeginnercompound exercisepush
Shoulders Triceps

Primary muscles: Shoulders. Assisting muscles: Triceps.

Overhead press — 1
start position and end of the movement
Overhead press — 2

How to do it

  1. Take the bar from the rack with an overhand grip, wider than shoulder-width.
  2. Rest the bar on your collarbone, take a step back and set your feet shoulder-width apart.
  3. Press the bar overhead with your arms locked out, keeping it slightly in front of your head — this is the starting position.
  4. Inhale and lower the bar under control towards your collarbone.
  5. Exhale and press the bar back up.
  6. Repeat the movement.
Key to the execution: Keep your torso stable and brace your core so you don't arch your back.

Common mistakes

  • Arching your lower back excessively during the press.
  • Lowering the bar in front of your face instead of towards your collarbone.
  • Pressing the bar using leg drive.

Alternatives: exercises for the same muscles

Dumbbell shoulder press
Dumbbell shoulder press
Dumbbells · Seated
Machine shoulder press
Machine shoulder press
Lever machine · Seated
Arnold press
Arnold press
Dumbbells · Seated
Lateral raise
Lateral raise
Dumbbells · Lateral
Front raise
Front raise
Dumbbells · Front
Rear delt fly
Rear delt fly
Dumbbells · Rear

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Shoulders exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.