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Last updated March 5, 2026
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shouldersTriceps
Overhead Press - Standing (Barbell)
Press the barbell overhead from your shoulders to full lockout. Stand tall and brace your core throughout the press.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersside shoulders
Secondary
tricepsupper chestdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the barbell in a squat rack at upper-chest height.
- Grip the bar just outside shoulder width with wrists stacked over the bar.
- Step 2Starting Position
- Unrack the bar and rest it on your front deltoids.
- Stand with feet hip-width apart, knees slightly bent.
- Brace your core and squeeze your glutes for a stable base.
- Step 3Execution
- Press the bar upward in a straight line by driving with your shoulders and triceps.
- Tilt your head slightly back as the bar passes your face, then push your head through once the bar clears.
- Lock out fully overhead with the bar over mid-foot.
- Lower the bar back to your shoulders under control and repeat.