Shoulders
Overhead Barbell Press
The overhead barbell press is the definitive test of upper-body strength and a foundational pillar for shoulder health.
How to perform.
Follow the sequence — setup is half the lift.
Position the barbell in a rack at chest height and grip the bar just outside of shoulder width with palms facing forward.
Unrack the bar by stepping forward and resting it across your upper chest and front deltoids with your elbows slightly in front of the bar.
Engage your glutes and core to create a stable base and tilt your head slightly back to clear a path for the bar.
Press the barbell vertically toward the ceiling by extending your arms until your elbows are fully locked out.
Push your head forward through the window created by your arms at the top of the movement to achieve full alignment.
Lower the bar under control back to the starting position on your upper chest while maintaining a tight torso.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessively arching the lower back to compensate for heavy weight
- Flaring the elbows out wide instead of keeping them tucked at a 45-degree angle
- Using leg drive to bounce the weight up during a strict press
- Not completing the full range of motion by stopping the bar at chin level
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.