Barbell Overhead Press

Target Muscle: Shoulders Triceps
Equipment: Free Weights / Dumbbells
Level: Intermediate
Barbell Overhead Press

The Barbell Overhead Press (OHP) is the premier shoulder strength builder and the most functional upper body press — pressing weight overhead transfers directly to athletic performance and real-world strength. It targets all three deltoid heads with heavy anterior emphasis, plus triceps, upper chest, and core stabilizers. The standing OHP also builds full-body tension and core strength that seated presses cannot match.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Set the bar in a rack at upper-chest height

  2. Step 2

    2. Grip the bar just outside shoulder-width with palms facing forward

  3. Step 3

    3. Unrack and step back; position the bar on your front delts/clavicles (the 'rack' position)

  4. Step 4

    4. Brace your core, squeeze your glutes, and press the bar straight overhead

  5. Step 5

    5. As the bar passes your forehead, drive your head through (the bar should finish directly over your ears, not in front)

  6. Step 6

    6. Lock out at the top with shoulders shrugged up slightly, then lower under control back to the rack position

Pro Tips

  • Keep your glutes and abs tight throughout — this creates a stable base. Do not lean back excessively at the start; this turns the OHP into a standing incline press. At the top, the bar should be directly over your ears, shoulders, hips, and mid-foot — a straight vertical line. If your lower back hurts, you are leaning back too far. Use a belt for heavy sets.