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IntermediateShouldersBarbellCompound

Standing Overhead Press

The overhead press is a foundational shoulder exercise that builds mass and strength in the deltoids and triceps. It also engages the core for stability.

Standing Overhead Press demonstration

Visual demonstration — Standing Overhead Press

Muscles Worked

Deltoid (Primary)Triceps BrachiiTrapezius

Step-by-Step Instructions

  1. 1Stand with feet shoulder-width apart, holding a barbell at shoulder level.
  2. 2Brace your core and press the bar overhead.
  3. 3Fully extend your arms without locking elbows.
  4. 4Lower the bar back to your shoulders with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Do not arch your lower back.
  • Keep wrists straight and elbows slightly forward.
  • Engage your glutes and core.

Common Mistakes to Avoid

  • Leaning back excessively
  • Not using full range of motion
  • Letting elbows flare out

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