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Overhead Press

Overhead Press is a beginner compound barbell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Overhead Press: starting position
Starting position
Overhead Press: end position
End position

How to do the overhead press

  1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  3. Once you pick up the barbell with the correct grip length, 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.
  4. Lower the bar down to the collarbone slowly as you inhale.
  5. Lift the bar back up to the starting position as you exhale.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Overhead Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateBradford/Rocky PressesBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the overhead press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of overhead press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the overhead press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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