Barbell Overhead Press
The overhead press exposes everything: if the ribs flare, the glutes go loose, or the bar drifts forward, the bar simply stops going up.
How to do Barbell Overhead Press
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Barbell Overhead Press Sets and Reps by Goal
Strength
4-5 sets of 3-5 reps at 80-88% of your one-rep max with 3 minutes rest. Reset the brace and the bar position on the front delts between reps.
Hypertrophy
3-4 sets of 6-10 reps with 2 minutes rest, controlled on the way down so the bar does not crash onto the collarbone.
Endurance
3 sets of 12-15 reps at a light load with 60 seconds rest, keeping the torso still rather than turning it into a push press.
The other half of the week
First plan free
Training is half the prescription
A session tells your delts to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Barbell Overhead Press Mistakes
Leaning back at the ribcage to get the bar around the head, which converts the press into a standing incline press and loads the lumbar spine.
Squeeze the glutes, pull the ribs down, and move the head back out of the way instead of moving the spine.
Pressing the bar out in front of the body, which leaves it in front of the base of support for the whole rep.
Drive the bar straight up past the nose, then push the head through so the bar finishes stacked over the mid-foot.
Starting from a loose rack position with the bar floating in the hands.
Rest the bar on the front delts with the elbows slightly ahead of the bar and the wrists stacked under it before you press.
Easier and Harder Than Barbell Overhead Press
Swap Barbell Overhead Press For
Barbell Overhead Press — Frequently Asked Questions
How do you do the Barbell Overhead Press?
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to the shoulders slowly as you inhale. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Overhead Press work?
The Barbell Overhead Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.
How many sets and reps of the Barbell Overhead Press should I do?
For muscle growth: 3-4 sets of 6-10 reps with 2 minutes rest, controlled on the way down so the bar does not crash onto the collarbone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Overhead Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Overhead Press?
Try the Dumbbell Shoulder Press, Arnold Press or the Dumbbell Lateral Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Routines that program Barbell Overhead Press
Push Pull Legs (PPL)
The highest-frequency split that still gives each muscle group two sessions a week. Push days train chest, shoulders and triceps. Pull days train back and biceps. Leg days train everything below the waist.
6 days / week
Upper Lower Split
Four sessions a week, each muscle group trained twice. It is the split most intermediate lifters should run: enough frequency to grow, enough rest days to recover, and it survives a missed session better than a six-day plan.
4 days / week
Full Body Workout Plan
Three sessions a week, every major muscle group trained in each one. It is the most efficient structure in existence for the first year of training, and the best option for anyone who cannot guarantee more than three gym days.
3 days / week
