ShouldersIntermediateBarbell

Overhead Press

The barbell overhead press (OHP) is a compound movement that builds strong, well-developed shoulders. It engages the entire upper body, including the triceps and upper chest, and requires significant core stability.

Primary Muscle

Shoulders

Secondary Muscles

ArmsCore

Step-by-Step Instructions

  1. 1

    Unrack the barbell at collar-bone height with a shoulder-width grip.

  2. 2

    Stand with feet hip-width apart, core tight, and glutes squeezed.

  3. 3

    Press the bar straight up, moving your head slightly back to clear the bar path.

  4. 4

    Lock out the bar overhead with arms fully extended.

  5. 5

    Once the bar passes your forehead, push your head forward (through the window).

  6. 6

    Lower the bar back to the starting position under control.

  7. 7

    Repeat for the prescribed reps.

Common Mistakes

  • ✗Excessive backward lean (turns it into an incline press).
  • ✗Not locking out fully overhead.
  • ✗Pressing the bar forward instead of straight up.
  • ✗Flaring the elbows too wide at the start.

Safety Tips

  • ✓Keep your core braced to protect your lower back.
  • ✓Start light and build up weight progressively.
  • ✓Don't use leg drive unless doing a push press variation.
  • ✓Stop the set if you feel any shoulder pain.
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