Barbell Overhead Press


Gym Equipment Needed

Musle Group



Grasp a barbell with an overhand grip, positioning your hands slightly wider than your shoulders.

Starting Position

Remove the barbell from the rack and stand tall, with your feet around hip-width apart. Hold the barbell just below your chin and above your chest, ensuring your elbows are aligned beneath your wrists.


Exhale as you extend the barbell overhead until your elbows are fully locked. Inhale while carefully lowering the barbell to the starting position.

Muscles Involved:

  • Deltoids
  • Triceps
Tips on doing this exercise
  • Exhale during the overhead press and inhale when lowering the barbell to its initial position.
  • Maintain a tight core to avoid lower back hyperextension throughout the exercise.

Common Mistakes
  • Allowing the barbell to bounce off your chest.
  • Overly flaring your elbows, which can place unnecessary stress on your shoulder joints.

Recommended Ranges

This exercise is suitable for both strength and hypertrophy training.For strength, aim for 6-8 reps and 3-4 sets.For hypertrophy, aim for 10-15 reps and 3-4 sets.

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