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.
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.
Watch: How to do the barbell overhead press
Interested in measuring your progress? Check out our strength standards for Close Grip Incline Bench Press, Barbell Power Shrug, Incline Bench Press, and more exercises.
