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Home Exercise Guides

Barbell Overhead Press (Shoulders)

How to do the barbell overhead press

Malik, DPTbyMalik, DPT
June 6, 2019
Barbell Overhead Press (Shoulders)
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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

  1. Sit on a bench and grip the bar so hands are wider than shoulder-width distance apart.
  2. Then, unrack the bar and lower it down until your elbows are parallel to the floor or slightly lower.
  3. Now, press the barbell overhead with a full extension just short of locking out your elbows and exhale.
  4. 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.

Watch: How to do the barbell overhead press

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Categories: Exercise Guides Shoulders
Tags: anterior deltoidbarbellcompoundlateral deltoidpectoralis majorprimarypushserratus anteriortrapeziustriceps brachii
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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