Exercise guide · Shoulders & Traps

Barbell Overhead Press

The standing barbell overhead press builds shoulder and triceps strength while challenging your core to stay stable. You press a barbell from shoulder height to arms-length overhead without leaning back excessively.

  • Targets: Front delts
  • Equipment: Barbell
  • Type: Compound
Barbell Overhead Press exercise illustration showing the movement position

Step by step

How to do the Barbell Overhead Press

  1. Set a barbell at upper-chest height in a rack; grip slightly wider than shoulder width with palms facing forward.
  2. Unrack the bar and step back; feet hip-width apart with a slight knee bend.
  3. Rest the bar on your upper chest or front delts with elbows slightly in front of the bar.
  4. Brace your core and glutes, then press the bar straight up, moving your head back slightly so the bar passes in front of your face.
  5. Once the bar clears your head, push it vertically overhead until arms are straight.
  6. Lower with control back to the starting position on your upper chest/clavicle.

Form cues

  • Ribs down — don't lean back.
  • Bar travels in a slight arc around your face.
  • Glutes and abs stay tight.
  • Full lockout overhead, controlled down.

Common mistakes

  • Excessive back arch to heave weight up.
  • Bar drifting forward away from your center line.
  • Partial range — stopping before full lockout.
  • Feet too wide or unstable stance.

Muscles worked

Primary

Front delts

Secondary

Side delts and Triceps

Safety: Use a rack with safety pins or spotter arms set just below your head level when pressing heavy. Avoid this exercise if you have acute shoulder pain.

Alternatives

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