EXERCISE GUIDE
Standing Barbell Overhead Press
A strict standing press from the upper chest to overhead. The shoulders and triceps move the bar while the trunk stays braced, without leg drive.
01Muscles used
Main muscles
- Anterior and middle deltoids
Assisting & stabilizing muscles
- Triceps and upper chest (assist the press)
- Trapezius and other shoulder muscles (support scapular motion and shoulder stability)
- Abdominals, gluteals and spinal erectors (stabilize trunk and pelvis)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Set hooks around upper-chest height. Use a closed overhand grip slightly outside shoulder width, unrack and stand hip- to shoulder-width.
- Support the bar near the front shoulders/upper chest. Inhale and brace abs and glutes, with elbows naturally forward and ribs over pelvis.
- Move your head back just enough to clear the chin and press. Once the bar clears the forehead, bring your head underneath and balance overhead.
- Breathe out, clear your face and lower slowly to the same start. Keep feet planted and rerack under control after the set.
04Technique cues
- Keep the bar supported over the heel of the hand and forearm.
- Allow natural scapular upward rotation and balance the bar above mid-foot.
05Cautions
- Check collars and overhead clearance. Avoid knee dip, leg drive, excessive back arch and prolonged breath holding.
- Keep the bar clear of your face and head. Reduce the load if a large back arch is needed; stop for pain or dizziness.