Overhead Press (barbell)

Delts, Triceps, CoreBarbell

A foundational vertical pressing move for shoulder strength and overall core stability. Engages the deltoids, triceps, and requires strict core control.

How to do it

1Stand tall, feet shoulder-width apart, gripping the barbell just outside shoulder-width on your upper chest.

2Squeeze your glutes and brace your core to lock your hips and lower back in place.

3Pull your chin back slightly and press the bar straight up overhead.

4Fully extend your arms at the top and push your head slightly forward to align the bar over your center of gravity.

5Lower the bar back to your upper chest under control, clearing your chin again.

Common mistakes

Arching your lower back while pressing — creates dangerous stress on your lower spine.

Bending your knees to kick the weight up — turns the exercise into a push press.

Pressing the bar out in front of your body — throws off balance and strains shoulder joints.

Breathing

Take a deep breath before initiating the lift, hold it through the press, and exhale at the top or bottom.

Make it harder or easier

To regress, lower the weight. To progress, add a full pause on your chest during every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.