Barbell Overhead Press (Shoulders)

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