Exercise · shoulders
Overhead Press
The standard for building overhead pressing strength and shoulder mass.
Primary muscle
shoulders
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-4 sets of 5-8 reps
How to perform
- 1Hold the bar at shoulder height with hands just outside the shoulders.
- 2Brace your core and squeeze your glutes.
- 3Press the bar straight overhead, moving your head slightly back then through.
- 4Lock out overhead, then lower under control to the shoulders.
Common mistakes
Leaning back excessively and turning it into an incline press.
Pressing the bar forward instead of straight up.
Failing to brace the core, leaking power.
Muscles worked
Primary: shoulders. This movement also recruits the triceps, core as supporting muscles.