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Barbell Overhead Press
A compound vertical press using a barbell that targets the shoulders and triceps to build upper body strength and stability; performed standing from a rack with full arm extension overhead.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Lower Back, Chest
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Long Head, Lateral Head, Medial Head
Traps
6/10Upper Traps
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Chest
3/10Upper Chest
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Set the barbell in a squat rack at upper chest height. Grip slightly wider than shoulders, unrack and step back with feet hip-width apart, bar resting on front deltoids.
- Brace core and drive bar straight overhead by extending elbows.
- Keep head neutral, allowing bar to pass in front.
- Fully lock out arms overhead with bar aligned over mid-foot.
- Shrug shoulders up at top for stability.
- Control bar back to front rack position.
- Reset tension before next rep.
Coaching Tips
Form Cues
- Drive through heels.
- Vertical bar path.
- Elbows under bar.
- Core tight.
- Shrug at lockout.
Breathing
Inhale deeply to brace core at bottom, exhale forcefully through concentric phase.
Tempo
2-1-1
Range of Motion
From bar on front deltoids with elbows forward to full elbow extension overhead, bar directly above shoulders.
Safety
Safety Notes
- Use rack safeties at shoulder height.
- Avoid if shoulder impingement present.
- Maintain neutral spine.
- Warm up shoulders thoroughly.
- Do not drop bar behind head.
Spotting
Spotting not recommended overhead; use rack pins set just above head for failed reps to catch bar safely.
Common Mistakes
- Excessive lower back arch.
- Flaring elbows wide.
- Leaning back excessively.
- Incomplete lockout.
- Wrist bending back.
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Wrist instability
Flexibility Needed
- Full shoulder flexion
- Adequate wrist extension
Build Up First
- Mastery of basic pressing form
- Core bracing competency
Also known as
Barbell Shoulder Press, Strict Press, Military Press
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