Overhead Barbell Press
A standing barbell press that builds shoulder strength and total-body core stability.
Equipment: Barbell
How to do it
- 1Grip the bar just outside shoulder-width and rest it on your front shoulders with elbows slightly in front of the bar.
- 2Brace your core and squeeze your glutes so your ribcage stays stacked over your hips.
- 3Press the bar straight up, moving your head back slightly to let the bar pass, then push your head through at the top.
- 4Lower the bar back to your shoulders under control.
Common mistakes
- Leaning back excessively to press the weight, which strains the lower back.
- Flaring the elbows out instead of keeping the forearms vertical.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Overhead Barbell Press safe for beginners?
The Overhead Barbell Press is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Dumbbell Lateral Raise first is a reasonable place to start.
See the Dumbbell Lateral RaiseWhat muscles does the Overhead Barbell Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have barbell for the Overhead Barbell Press?
The Dumbbell Shoulder Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Dumbbell Shoulder PressRelated exercises
Learn more
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