Vertical push · Coached in Recomp

Overhead press

The overhead press is an advanced vertical push exercise for your shoulders and triceps, using barbell and squat rack.

Main muscles
Shoulders, Triceps
Equipment
Barbell, Squat rack
Level
Advanced
Overhead press, starting position
Start
Overhead press, end position
Finish

Setup

Set the bar at upper-chest height. Grip just outside your shoulders, elbows slightly in front of the bar.

How to do it

  1. Unrack and step back, feet hip-width.
  2. Brace your abs and squeeze your glutes.
  3. Press the bar straight up, moving your head back to let it pass.
  4. Push your head through at the top so the bar is over your mid-foot.

Coaching cues

  • Ribs down: no leaning back.
  • Bar travels in a straight line.

Common mistakes

  • Arching the lower back.
  • Pressing the bar out in front.

Make it easier or harder

EasierSeated dumbbell shoulder press

Alternatives to the overhead press

Push Press Barbell Seated Barbell Military Press Barbell Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells