Barbell Overhead Press

The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing.

Shoulders Barbell Strength

Step by step

1. Stand with feet shoulder-width apart and rack the bar across the front of the shoulders just under the chin.
2. Grip the bar slightly wider than shoulder width with the wrists stacked over the elbows.
3. Brace your core, squeeze the glutes, and take a big breath to lock the torso in place.
4. Press the bar straight up by pushing through the shoulders and triceps, moving your head back slightly.
5. Lock out the arms overhead with the bar over the middle of the foot and biceps near the ears.
6. Lower the bar back to the front of the shoulders under control, reset your breath, and repeat.

Muscles and equipment

Target muscle

Front delts

Secondary muscles

Triceps

Equipment

Barbell

Type

Strength

Similar exercises

• Cable Overhead PressFront delts · Cable
• Dumbbell Front RaiseFront delts · Dumbbell
• Dumbbell Incline Front RaiseFront delts · Dumbbell