How to do the Overhead Press
Primary: Front Delts, Triceps · also works Side Delts, Upper Back, Core. Also called: barbell shoulder press, military press, strict press.
Step by step
- 1
Set the bar in a rack at upper-chest height and grip it just outside shoulder-width.
- 2
Unrack the bar onto your front shoulders with your elbows slightly in front of the bar.
- 3
Brace your core and squeeze your glutes to keep your ribs down.
- 4
Press the bar straight up, moving your head back slightly to let it pass your face.
- 5
Lock out overhead with the bar over the middle of your feet, then lower under control.
Coaching cues
- Push your head through once the bar passes your forehead
- Squeeze your glutes to protect your lower back
- Keep your wrists straight and the bar over your forearms
Common mistakes
- Leaning back and arching the lower back
- Pressing the bar forward around the face instead of straight up
- Using leg drive on a strict press
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Overhead Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Overhead Press work?
Primary: Front Delts, Triceps. Secondary: Front Delts, Triceps, Side Delts, Upper Back, Core
How many sets and reps of Overhead Press should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Overhead Press?
Same movement pattern, different equipment: Dumbbell Shoulder Press, Machine Shoulder Press, Pike Push-Up, Landmine Press, Push Press, Band Shoulder Press.
Is the Overhead Press good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.