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Exercise Guides

Barbell Overhead Press (Shoulders)

How to do the barbell overhead press

Malik, DPT

Written by Malik, DPT

Last Updated onJune 6, 2019

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
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Decline Dumbbell Bench Press (Chest)

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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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