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Hex Bar Overhead Press

Step by step instructions, muscle activation and variants for the Hex Bar Overhead Press.

HardFront shoulders

About this exercise

The Trap Bar Overhead Press uses a hex (trap) bar to perform an overhead pressing movement, which places the hands in a neutral grip position and can reduce shoulder stress compared to a straight barbell. The neutral handles allow a more natural pressing path while still developing shoulder and triceps strength.

How to Perform

  • Load the trap bar and position it at about shoulder height on a rack or deadlift from the floor to the hang position
  • Step inside the trap bar and grip both handles with a neutral grip, hands at shoulder width
  • Clean or press the bar to shoulder level, holding it at the tops of your shoulders
  • Brace your core, keep your spine neutral, and look straight ahead
  • Press the bar directly overhead until your arms are fully extended
  • Lower the bar back to shoulder level in a controlled manner
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Front shoulders
Secondary
TricepsSide shouldersUpper chestMiddle chest

About the Hex Bar Overhead Press

The Hex Bar Overhead Press 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.

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