Overhead Press
Overhead Press is a resistance exercise - vertical shoulder press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Middle deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise - vertical shoulder press
Exercise technique
- Unrack
Take the bar from the rack at upper-chest height with an overhand grip slightly wider than your shoulders.
- Base
Stand hip-width apart and distribute pressure evenly through both feet.
- Torso
Engage your glutes and abdominals, keeping your ribs over your pelvis.
- Lower alignment
Position your elbows slightly ahead of the bar and your wrists above your forearms.
- Pass the head
Draw your chin slightly back and exhale as you press the bar upward in front of your face.
- Overhead support
Once the bar passes your forehead, return your head to a natural alignment and balance the load vertically above your shoulders.
- Lower
Slowly bend your elbows to return the bar to your upper chest; regain balance before starting another press.
Key technique points
- Do not generate momentum with your knees.
- Keep the bar close as it passes in front of your face.
- Engage your glutes and abdominals.
- Move naturally beneath the load at the top.
- Keep your wrists beneath the bar.
- Receive the descent softly at the shoulders.
Common mistakes
Leaning backward through the lower back
Do not flare your ribs and overarch to raise the bar; support the load with an upright torso.
Driving with the knees
Do not bend your knees and bounce on each repetition; do not turn the strict press into a push press.
Letting the bar drift forward
Do not circle the load far around your face; minimize the extra lever on the front shoulders.
Leaving the chin in the path
Do not scrape the bar against your face; briefly retract your chin and return your head naturally after the bar passes.
Bending the wrists backward
Do not let the bar slide toward the bases of your fingers; keep the heels of your palms above your forearms.
Uncontrolled descent
Do not drop the bar onto your collarbone; bend your elbows slowly and receive it softly at the front shoulders.
Frequently asked questions
Overhead Press: why is “Leaning backward through the lower back” a mistake?
Do not flare your ribs and overarch to raise the bar; support the load with an upright torso.
Overhead Press: why is “Driving with the knees” a mistake?
Do not bend your knees and bounce on each repetition; do not turn the strict press into a push press.
Overhead Press: why is “Letting the bar drift forward” a mistake?
Do not circle the load far around your face; minimize the extra lever on the front shoulders.
Overhead Press: why is “Leaving the chin in the path” a mistake?
Do not scrape the bar against your face; briefly retract your chin and return your head naturally after the bar passes.
Overhead Press: why is “Bending the wrists backward” a mistake?
Do not let the bar slide toward the bases of your fingers; keep the heels of your palms above your forearms.
Overhead Press: why is “Uncontrolled descent” a mistake?
Do not drop the bar onto your collarbone; bend your elbows slowly and receive it softly at the front shoulders.
What should I focus on when doing Overhead Press?
Do not generate momentum with your knees. Keep the bar close as it passes in front of your face. Engage your glutes and abdominals. Move naturally beneath the load at the top. Keep your wrists beneath the bar. Receive the descent softly at the shoulders.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.