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

Assume the correct starting position to maximize the benefits of the Barbell Overhead Press:

  1. Stand with your feet shoulder-width apart, maintaining good posture with your chest up and core engaged.
  2. Grasp the barbell with a grip slightly wider than shoulder-width, palms facing forward, and rest it on your upper chest or front shoulders.
  3. Elbows should be positioned slightly in front of the barbell.


Execution:Execute the Barbell Overhead Press with proper form and technique:

  1. Take a deep breath and brace your core.
  2. Press the barbell upward, extending your arms while keeping your elbows slightly in front of the bar.
  3. As you lift the barbell, your head should move slightly forward, allowing the bar to clear your face.
  4. Continue pressing until your arms are fully extended overhead.
  5. Hold the barbell briefly at the top and then lower it back to the starting position in a controlled manner.

Muscles Involved:The Barbell Overhead Press effectively targets and strengthens the following muscle groups:

  • Anterior Deltoids (front shoulders)
  • Medial Deltoids (side shoulders)
  • Triceps
  • Upper Back (as stabilizers)
  • Core Muscles (as stabilizers)

Tips on doing this exercise

Maximize the benefits of the Barbell Overhead Press with these tips from our experienced trainers:

  1. Maintain a stable and neutral spine throughout the movement.
  2. Engage your core and glutes for added stability and strength.
  3. Keep your wrists in a neutral position, aligned with your forearms, to minimize strain.

Common Mistakes

Common Mistakes to Avoid:With guidance from our expert trainers, you can avoid common mistakes and optimize your Barbell Overhead Press technique:

  1. Avoid excessive arching of the lower back or leaning too far backward during the press.
  2. Do not lock out your elbows at the top of the movement, maintaining a slight bend to minimize stress on the joint.

Recommended Ranges

Recommended Ranges: At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:

  • For muscle hypertrophy (growth), aim for 8-12 repetitions and perform 3-4 sets.
  • For strength development, focus on 4-6 repetitions and perform 3-5 sets.

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