Overhead Barbell Press

HOW TO DO IT

1. 1Stand with feet hip-width apart and grip the bar just outside shoulder width.
2. 2Rest the barbell on your front deltoids with elbows tucked slightly in front of the bar.
3. 3Brace your abs and glutes to create a rigid torso.
4. 4Press the bar vertically until your arms lock out and shoulders shrug slightly.
5. 5Lower the bar under control back to the upper chest position.

COMMON MISTAKES

• Leaning the torso back excessively to clear the chin.
• Flaring the elbows out too wide instead of keeping them tucked.
• Bouncing the bar off the clavicle to initiate the rep.
• Failing to lock out the elbows at the top of the movement.

TIPS

• Keep your head neutral by tucking your chin slightly as the bar passes your face.
• Drive through your entire foot to maintain balance throughout the lift.
• Think of pushing your body down into the floor rather than just pushing the bar up.

SAFETY

• Avoid excessive lower back arching which places shear force on the lumbar spine.
• Ensure the bar path stays close to the face to prevent shoulder impingement.

DETAILS

Muscles

Shoulders

Equipment

Barbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Overhead press

Load position

Front rack

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Standing