The barbell overhead press is an excellent compound movement used for building maximum size and strength. It’s a powerful movement and you can load the bar to exert a maximum force which yields the best performance benefits. But, you must learn and practice good form to prevent injury as the shoulder joint is a sensitive area. So, proper caution must be taken.
The barbell overhead press should be performed at the beginning of your shoulder workout since it’s a compound exercise which requires maximum strength and energy. But, it’s recommended that beginner’s and even intermediate lifters use a spotter to ensure your safety.
So, if you want to develop your strength and gain muscle mass then the barbell overhead press should be a staple in your routine.
In This Exercise:
- Target Muscle Group: Anterior Deltoid
- Type: Strength
- Mechanics: Compound
- Equipment: Barbell, bench
- Difficulty: Beginner
Exercise Instructions
- Sit on a bench and grip the bar so hands are wider than shoulder-width distance apart.
- Then, unrack the bar and lower it down until your elbows are parallel to the floor or slightly lower.
- Now, press the barbell overhead with a full extension just short of locking out your elbows and exhale.
- Complete the ideal number of reps for the exercise and perform the desired amount of sets.
Variations & Tips:
- You can also use dumbbells for a freer range of motion.
- Avoid lowering your elbows more than slightly past parallel to the floor.
- Do not lock out your elbows during the press.
- The barbell overhead press works all three (Long, short, and lateral) heads of the deltoids.
