- Trains shoulders and triceps, with the trunk and glutes holding you stable
- Squeeze your glutes and keep your ribs down so you do not lean back
- Move your head out of the way so the bar travels in a straight line
- Progress slowly with small jumps of 1 to 2.5 kg
- Level
- Intermediate
- Trains
- Front and side deltoids, Triceps, Upper chest, Traps and upper back, Core, Glutes
- Kit
- Barbell, Squat rack, Weight plates
What the overhead press trains and why it is worth doing
The press trains the front and side of your shoulders and your triceps, while your upper back, trunk and glutes keep you stable. Because nothing but your upper body moves the bar, it is an honest measure of pressing strength.
Holding weight overhead with a stable trunk matters in daily life, from lifting a case into an overhead locker to putting boxes on a high shelf. It is also the foundation for the push press, thrusters and wall balls.
How to do an overhead press
- Set the bar in the rack at about collarbone height. Grip it just outside shoulder width, with the bar in the heel of your palm and your wrists stacked over your elbows.
- Unrack with the bar resting on your front shoulders, elbows slightly in front of the bar. Take one step back and stand with your feet hip width apart.
- Squeeze your glutes, brace your trunk and keep your ribs down so your lower back does not arch.
- Move your head back slightly and press the bar straight up, close to your face.
- As the bar passes your forehead, bring your head through so your ears finish in line with your arms.
- Lock out with the bar over the middle of your foot, shrugging your shoulders up into the bar at the top.
- Lower under control back to your shoulders, moving your head back again to let the bar pass.
Common mistakes
- Leaning back. Arching your lower back turns the press into a standing incline press and loads your spine. Squeeze your glutes and keep your ribs down.
- Pressing around your face. If the bar loops forward, it finishes in front of you and feels far heavier. Keep it close and move your head instead.
- Wrists bent back. Stack the bar over your forearm bones rather than letting it roll towards your fingers.
- Using your legs. A knee dip makes it a push press. That is a good exercise, but it is not this one.
Easier and harder versions
- Easier: a seated or standing dumbbell shoulder press, which lets each arm find its own path.
- Easier: the landmine press, which presses at an angle and suits people with stiff shoulders.
- Harder: the push press, which uses leg drive to handle heavier loads overhead.
- Harder: a one second pause at forehead height on the way up, or a single arm kettlebell press.
How to programme the overhead press
The press is slow to progress, so be patient. 3 to 5 sets of 3 to 6 reps for strength or 3 to 4 sets of 6 to 10 for muscle works well, resting 2 to 3 minutes. Weight jumps of 1 to 2.5 kg are plenty, and small fractional plates help.
Press once or twice a week, usually as the main lift on an upper body day, and balance it with vertical pulling such as the pull-up. The Upper classes on the Lycan Strength timetable are a good place to get your pressing coached.
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Questions
Is the overhead press bad for your shoulders?
Not for healthy shoulders pressed with good technique. If lifting your arm overhead is painful, get it assessed before loading it, and our [rotator cuff injury guide](/physiotherapy/conditions/rotator-cuff-injury/) covers one common cause.
Should I press standing or seated?
Standing trains your trunk and glutes as well as your shoulders, so it is the better default. Seated pressing with back support lets you focus on the shoulders and can suit people with lower back issues.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
