Barbell Overhead Press

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Set a barbell in a rack at upper-chest height. Load a weight you can press with strict control and use collars. Stand in a clear area so the bar can move freely overhead. If you’re training alone and using a rack, set safety pins/spotter arms at an appropriate height.

Starting Position

Step under the bar and unrack it to the front rack position, resting across the upper chest/front delts with hands just outside shoulder-width. Wrists are neutral to slightly extended, forearms vertical, and elbows slightly in front of the bar (not flared straight out). Stand tall with feet about hip-width apart. Brace your core, keep ribs down, and squeeze your glutes to stabilize your pelvis. Keep your head neutral and eyes forward.

Execution

Take a deep breath and brace. Press the bar straight up, moving your head slightly back to allow the bar to pass your face, then bring your head “through” as the bar clears overhead. Finish with the bar stacked over your mid-foot, arms fully extended, and shoulders active (not shrugged excessively). Lower the bar under control back to the front rack, keeping your torso tight and avoiding excessive lean-back. Reset your brace and repeat for the desired reps.

Tips on doing this exercise

Think “ribs down, glutes tight” to keep the press strict and protect your low back.

Keep the bar path straight and close—move your head out of the way, not the bar around your head.

Finish stacked: bar over mid-foot, biceps near ears, shoulders active.

If you stall, tighten your core and drive the bar up with intent—no bouncing.

If shoulder mobility is limited, reduce load, shorten range slightly, or use dumbbells while you build overhead control.

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Common Mistakes

Overarching the low back (ribs flaring) to compensate for lack of shoulder mobility

Pressing the bar forward away from the body instead of stacking over mid-foot

Letting elbows flare too wide or losing forearm verticality

Bending wrists back excessively, causing wrist discomfort

Rushing the descent and losing control in the bottom position

Not moving the head/torso to create a straight bar path (bar travels around the face)

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Recommended Ranges

Strength focus: 3–6 sets of 3–6 reps (heavier, longer rest)

Hypertrophy focus: 3–5 sets of 6–10 reps (moderate load, controlled tempo)

Accessory/volume: 2–4 sets of 8–12 reps (lighter, perfect form)
Rest 2–3 minutes for heavy sets; 60–120 seconds for moderate sets.

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