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Home » Exercise Guides

Ultimate Barbell Overhead Press for Strong Shoulders & Core

How to do the barbell overhead press

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

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.

Barbell Overhead Press Details
Basic Information
Body Part
Shoulders
Primary Muscles
Core Muscles, Deltoids, Pectoralis major, Serratus Anterior, Trapezius, Triceps
Secondary Muscles
Infraspinatus, Rhomboids, Teres Minor, Triceps brachii, Upper Trapezius
Equipment
Barbell, Weight Plates, Weightlifting Bench Or Squat Rack, Lifting Belt, Wrist Wraps.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength3-6
Hypertrophy6-12
Endurance12-15
Power3-5
Muscular endurance12-15
Stability core4-8
Flexibility mobility8-12
Similar Exercises
  • One-Leg Front Plank: Strengthen Your Core and Stabilize
  • Cat Stretch: Unlock Flexibility for Core and Back Muscles
  • Reverse Push-Up: Target Your Lats, Triceps, and Core Effectively!
  • Meadows Row: Build Stronger Back and Arm Muscles Today!

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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