Overhead Press (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Overhead Press (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Middle Delts, Front Delts, Triceps

Secondary muscles

Abs

Exercise Category

Vertical Push

Overhead Press (Barbell) Muscles Worked

Front

Back

MuscleSet

Middle Delts

38.5%

Front Delts

30.8%

Triceps

23.1%

Abs

7.7%

Overhead Press (Barbell) Overview

The overhead press is a compound upper-body movement that builds strength and size in the shoulders, triceps, and upper chest. Unlike seated presses, the standing variation also trains core and lower body stability, making it a full-body challenge. It’s a key lift in strength training and overhead mobility development, and often features in powerlifting and functional fitness programs. Pressing a barbell overhead requires coordination, mobility, and bracing, and teaches lifters how to generate force from the ground up. It’s also a fantastic movement for improving posture and resilience in daily life and athletic tasks.

Why Do The Overhead Press (Barbell) ?

Overhead Press (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Overhead Press (Barbell)

1. Stand with feet shoulder-width apart and barbell resting on your upper chest. 2. Grip the bar slightly wider than shoulder-width, elbows slightly in front of the bar. 3. Brace your core and press the bar overhead in a straight path. 4. Lower the bar under control back to the starting position.

Machine Tips

Use a power rack or smith machine for support if needed; press in a straight line and avoid arching the lower back.

How to Progress

Add small increments in weight, use paused reps, increase rep volume, or transition to strict seated variations.

PROGRAMS WITH Overhead Press (Barbell)