← Exercise library
1 · start 
2 · end
Standing barbell overhead press
intermediatebarbellcompound exercise
Muscles worked
Primary: shoulders
Secondary: triceps, abs
Correct technique
- 1Bar on your front delts, grip just outside your shoulders, elbows slightly in front of the bar.
- 2Squeeze your glutes and abs, feet hip-width apart.
- 3Press the bar straight up, moving your head back briefly.
- 4Lock out your elbows at the top and bring your head back under the bar.
Breathing: Breathe in and brace at the bottom, breathe out at the top.
Common mistakes
- ✕Excessive lower back arch.
- ✕The bar travels forward in front of your face.
Caution if you have pain
If you have pain in your back or shoulders, choose a gentler variation. In your custom plan we leave it out completely in that case.
Similar exercises
Want this exercise in a custom plan?
4 weeks of training and a meal plan based on your body, goal and equipment.