About this exercise
The standing barbell overhead press is a fundamental strength exercise that develops the front deltoids and builds full-body stability through the core. It is a key measure of upper-body pressing power.
Overhead press barbell
Step by step instructions, muscle activation and variants for the Overhead press barbell.
MediumFront shoulders
How to Perform
- Position the barbell at shoulder height, grip it slightly wider than shoulder-width, and rest it across the front of your shoulders
- Brace your core, squeeze your glutes, and keep your chest up with a straight back
- Press the barbell straight overhead until your arms are fully extended
- Slowly lower it back to shoulder height under control
- Repeat for the desired number of repetitions, maintaining proper form
Muscle Activation
Primary
Front shoulders
Secondary
Core
Common Mistakes
Common mistakes content is coming soon.
About the Overhead press barbell
The Overhead press barbell is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
Alternate Hamstring Curl Sky Punch
Bodyweight · Medium
HamstringsFront shouldersGlutesCore
Alternating Leg Downward Dog
Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs
Arm Circle Step Back
Bodyweight · Easy
Front shouldersSide shouldersCoreRear shoulders
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back