Overhead Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set the barbell at upper chest height, grip it slightly wider than shoulder-width, and position the elbows slightly forward under the bar.
• Squeeze the glutes and thighs, pull the chin back to clear the path, and brace the core.
• Press the bar straight up close to the face, driving it upward until the arms are fully locked out.
• Push the head forward through the window of the arms at the top of the movement to stabilize the load.

Common mistakes

• Arching the lower back excessively by leaning backward to press the weight up instead of keeping a vertical spine.
• Allowing the elbows to flare out wide to the sides, which increases stress on the shoulder joints and reduces pressing power.
• Bending the knees to bounce the weight up, turning a strict overhead press into a push press.

Frequently asked questions

Where should the barbell rest at the start of each repetition?

The barbell should rest on the front of the shoulders, known as the front rack position, with the forearms vertical.

Is a thumbless grip safe to use for the overhead press?

A full grip with the thumb wrapped around the bar is recommended to prevent the barbell from slipping out of the hands.

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