Overhead Press
The standing barbell overhead press is the best overall shoulder builder and a true test of upper-body pressing strength. Press the bar from your shoulders to full lockout overhead.
How to Perform
Grip the bar just outside shoulder-width with elbows slightly in front of the bar.
Brace your core hard and squeeze your glutes — your whole body is the platform.
Press the bar in a straight line, moving your head back slightly to clear it.
Lock out overhead with the bar directly over your midfoot.
Lower the bar under control back to your shoulders — do not crash it down.
Common Mistakes to Avoid
Excessive backward lean — this turns it into an incline press and stresses the spine.
Pressing the bar in front of you instead of directly overhead.
Not bracing the core, causing energy leaks and instability.
Starting with the bar too far in front, away from the shoulders.
Muscle Activation
Variations
Arnold Press
Dumbbell Shoulder Press
Push Press
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