Barbell Overhead Press
The standing barbell overhead press is one of the best compound movements for building overall shoulder mass and pressing strength. It trains all three deltoid heads with emphasis on the front delts while demanding core stability.
How to Perform
Unrack the bar at collar bone height with hands just outside shoulder width.
Brace your core and glutes, then press the bar straight overhead by moving your head out of the way.
Lock out with the bar directly over your mid-foot, biceps by your ears.
Lower the bar back to your collar bone under control — do not let it crash down.
Keep your ribcage down to prevent your lower back from arching excessively.
Common Mistakes to Avoid
Pressing the bar forward in an arc instead of straight up, which is mechanically inefficient.
Leaning back excessively and turning the overhead press into a standing incline press.
Not bracing the core, which allows the lower back to hyperextend under load.
Gripping the bar too wide, which reduces pressing power and stresses the wrists.
Muscle Activation
Variations
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