- Feels in
- Shoulders, triceps, core
- Needed
- Barbell and rack
Step by step
- 1Bar on your front shoulders, hands just outside shoulder width.
- 2Brace your abs and glutes; your ribs stay above your pelvis.
- 3Press the bar straight up and move your head through just underneath it.
- 4Lock out at the top until the bar is above your ears and lower back down under control.
Watch for
- Ribs down, abs braced
- Bar straight above your shoulders
- Head through at the top
Common mistakes
- Leaning back to get the bar up.
- Leaving the bar in front of your head at the top.
Too heavy
Seated dumbbell shoulder press, with back support.
Too light
Seated pressing without help from your legs, or a pause at shoulder height.
Injury prevention —
Do not press while leaning too far back. Move your head through just under the bar so the path stays straight.
Frequently asked questions
Which muscles does the Overhead press train?
Shoulders, triceps, core
What do you need for the Overhead press?
Barbell and rack
What are common mistakes in the Overhead press?
Leaning back to get the bar up. Leaving the bar in front of your head at the top.
What if the Overhead press is too hard?
Seated dumbbell shoulder press, with back support.
How do you make the Overhead press harder?
Seated pressing without help from your legs, or a pause at shoulder height.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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