Barbell Overhead Press
Build upper body strength! The Barbell Overhead Press targets your shoulders, triceps, and core for a powerful, functional workout.
The Barbell Overhead Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest and traps. You'll need: barbell.
Required Equipment
Barbell Overhead Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Barbell Overhead Press Variations and Alternatives
How to do the Barbell Overhead Press
Stand with your feet shoulder-width apart, knees slightly bent for stability.
Grasp the barbell with a grip slightly wider than shoulder width, palms facing forward.
Position the barbell in front of your shoulders with your elbows below the bar, not too far forward, to prepare for the lift.
Engage your core, keep your back straight, and look forward.
Press the barbell upwards in a vertical path, extending your arms fully overhead without locking out your elbows.
As the bar clears your head, slightly shift your torso forward keeping the bar over your center of gravity.
Pause briefly at the top of the movement with the barbell directly overhead and your arms fully extended.
Lower the barbell back down to the starting position in front of your shoulders with control, keeping the movement slow and deliberate.
Repeat for the desired number of repetitions.
Safety Tips: Warm up properly before performing this exercise to avoid shoulder injuries. Use a weight that allows you to maintain proper form throughout the entire set. Do not arch your back excessively; maintain a tight core to support your spine. If you are new to this exercise or lifting heavy weights, consider having a spotter or use a squat rack with safety bars.
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Barbell Overhead Press FAQs
What muscles does the Barbell Overhead Press work?
The Barbell Overhead Press mainly works the shoulders and triceps, with help from the chest and traps. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Barbell Overhead Press?
Barbell.
Is the Barbell Overhead Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Overhead Press variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Behind-Back Push-Press, Barbell Clean & Press and Barbell Incline Shoulder Press.
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