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Overhead Press

The standing barbell press — builds shoulder strength, overhead stability, and full-body pressing power

⚡ Quick Reference​

AspectDetails
PatternPush (Vertical)
Primary MusclesFront Delts, Lateral Delts
Secondary MusclesTriceps, Upper Chest, Core
EquipmentBarbell, Rack (optional)
Difficulty⭐⭐ Intermediate
Priority🔴 Essential

Movement Summary​

🎯 Setup​

Starting Position​

  1. Unrack or clean bar to front rack position (collar bone level)
  2. Grip: Just outside shoulder width, full grip around bar
  3. Elbows: Slightly in front of bar (not flared out)
  4. Feet: Hip-width apart, toes slightly out
  5. Posture: Tall chest, neutral spine
  6. Brace: Big breath, tight core, squeezed glutes

Equipment Setup​

EquipmentSettingNotes
Bar heightAt collar bone levelFor easy unrack
Grip widthJust outside shouldersForearms vertical at start
StanceHip-widthStable base
Setup Cue

"Bar on shoulders, elbows slightly forward, whole body tight"

🔄 Execution​

The Movement​

What's happening: Bar at shoulders, ready to press

  1. Bar resting on front delts/collar bone
  2. Chin tucked slightly (head back to clear bar path)
  3. Elbows slightly in front of bar
  4. Core braced, glutes tight
  5. Big breath held

Feel: Full body tension, ready to explode upward

Key Cues​

Primary Cues
  • "Push your head through" — lean forward as bar passes face
  • "Stack the bar" — lockout with bar over mid-foot
  • "Squeeze your butt" — prevents low back arch
  • "Big breath, tight everything" — full body brace

Tempo Guide​

GoalTempoExample
Strength2-0-1-02s down, no pause, 1s up
Hypertrophy3-0-2-03s down, 2s up
Power1-0-X-01s down, explosive up

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Anterior DeltoidShoulder flexion — pressing overhead████████░░ 85%
Lateral DeltoidShoulder abduction — assists press███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
TricepsElbow extension — lockout███████░░░ 70%
Upper ChestAssists at bottom of press████░░░░░░ 40%

Stabilizers​

MuscleRole
CoreMaintains rigid torso, prevents hyperextension
Traps (Upper)Supports bar at lockout
Rotator CuffStabilizes shoulder joint
Erector SpinaeMaintains spine position
Full Body Engagement

The standing overhead press is one of the best full-body exercises. Your whole posterior chain works to stabilize while your anterior chain presses.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Excessive back archLower back hyperextendsBack injury riskSqueeze glutes, brace core
Bar drifts forwardPress in front of bodyInefficient, harder lockoutKeep bar close to face
Not locking outIncomplete repLess tricep work, unstableFull extension every rep
Elbows flaringElbows point sidewaysLess power, shoulder stressKeep elbows slightly forward
Head not movingHead stays back at lockoutBar path blockedPush head through at top
Most Common Error

Excessive low back arch — if you're bending backward to press the weight, it's too heavy. Lower the weight and focus on keeping ribs down, glutes squeezed.

Self-Check Checklist​

  • Core braced throughout
  • No excessive back arch
  • Bar travels close to face
  • Head pushes through at top
  • Full lockout achieved
  • Bar stacks over mid-foot

🔀 Variations​

By Style​

No leg drive — pure shoulder/arm strength. Most demanding on shoulders.

Other Variations​

VariationChangeWhy
Seated Overhead PressSitting on benchRemoves core demand
Behind Neck PressBar behind headDifferent shoulder angle (advanced)
Pin PressFrom pins at foreheadBuilds top-end strength
1.5 Rep PressFull + half repMore time under tension

Equipment Variations​

EquipmentExerciseKey Difference
DumbbellsDumbbell Shoulder PressMore ROM, unilateral
MachineMachine Shoulder PressFixed path, safer
LandmineLandmine PressShoulder-friendly angle

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Strength4-63-63-5 min80-90%1-2
Hypertrophy3-46-122-3 min65-80%1-3
Endurance2-312-15+60-90s50-65%2-4

Workout Placement​

Program TypePlacementRationale
Shoulder dayFirst exercisePrimary shoulder movement
Push dayAfter bench OR firstDepending on priority
Upper bodyPrimary vertical pushKey pressing movement
Full bodyAfter squat, before pullsHeavy compound

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2-3x/week3 sets
Intermediate2x/week4-5 sets
Advanced1-2x/week5-6 sets
Progression Note

Overhead press progresses slower than bench press. Expect to add weight less frequently. 2.5-5 lb increases are typical; microplates help.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Dumbbell Shoulder PressLearning pattern, lighter loads
Seated Overhead PressBack issues, need stability
Machine Shoulder PressVery new to pressing overhead

Progressions (Harder)​

ExerciseWhen Ready
Push PressWant to move more weight with leg drive
Z-PressWant extreme core demand
Behind Neck PressExcellent mobility, advanced lifter

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painHyperextension under loadLighter weight, focus on bracing
Shoulder impingementPain at overhead positionLimited ROM, dumbbells, landmine
Poor overhead mobilityCan't achieve full lockoutMobility work, incline press instead
Stop Immediately If
  • Sharp shoulder pain
  • Lower back pain
  • Dizziness or vision changes
  • Can't maintain braced core

Safe Failure​

  1. Lower bar to shoulders
  2. If can't lower safely, step forward and let bar fall behind (if bumper plates)
  3. Don't try to save a failing rep by arching back

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderFlexion to full overhead~180°🔴 High
ElbowExtensionFull🟡 Moderate
SpineNeutral stabilityMinimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMIf Limited
ShoulderFull overhead flexionMobility work, incline press instead
ThoracicExtension to stay uprightFoam roll, cat-cow
Overhead Mobility

If you can't get your arms fully overhead without arching your back, you need mobility work before heavy overhead pressing. Use incline press or landmine press in the meantime.

❓ Common Questions​

Should I use a belt?

A belt can help at heavier loads (80%+ 1RM) by giving your core something to brace against. Learn to press without one first, then add it for heavy sets.

Strict press or push press?

Strict press builds more shoulder strength. Push press allows more weight and develops power. Many programs use both — strict for lighter work, push press for heavier.

Why is my overhead press so weak compared to bench?

Normal — most people strict press about 60-70% of their bench press. Overhead pressing uses smaller muscles and has less mechanical advantage.

📚 Sources​

Biomechanics & Muscle Activation:

  • Saeterbakken & Fimland (2013). Overhead press EMG analysis — Tier A
  • ExRx.net — Tier C

Programming:

  • Rippetoe, M. (2011). Starting Strength — Tier C
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User wants to build shoulder strength
  • User has good overhead mobility
  • User is ready for barbell training
  • User wants full-body pressing strength

Who should NOT do this exercise:

  • Shoulder pain at overhead position → Suggest incline press or landmine
  • Can't achieve overhead position → Mobility work first
  • Significant low back issues → Suggest seated press

Key coaching cues to emphasize:

  1. "Squeeze your glutes"
  2. "Push your head through at the top"
  3. "Bar travels close to your face"

Common issues to watch for in user feedback:

  • "My back arches" → Lower weight, squeeze glutes, cue ribs down
  • "I can't lock out" → Check mobility, may need lighter weight
  • "Shoulders hurt" → Check bar path, may need dumbbells or landmine

Programming guidance:

  • Pair with: Horizontal press, pulling movements, rear delt work
  • Avoid same day as: Heavy bench (both tax shoulders significantly)
  • Typical frequency: 1-2x per week

Last updated: December 2024