Barbell Overhead Press
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Deltoids
Secondary muscle groups
Triceps Brachii, Trapezius, Trunk
Movement pattern
Vertical Push
Training goal
Maximal Strength
Sport
General Athletic Development, Olympic Weightlifting
Overview
Purpose. Build vertical pressing strength and overhead stability.
How it fits the system. An intermediate-level vertical push entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Deltoids
Secondary muscles
Triceps Brachii, Trapezius, Trunk
Movement pattern
Vertical Push
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Set the bar at collarbone height and take a grip just outside the shoulders.
- Unrack the bar and step back with the feet hip width apart.
- Squeeze the glutes and brace so the ribs stay down.
- Press the bar in a straight line, moving the head back slightly.
- Push the head through once the bar clears the forehead and lock out.
- Lower under control to the front of the shoulders.
Coaching Cues
- Squeeze the glutes to stop the back arching.
- Keep the bar over the middle of the foot.
- Finish with the biceps beside the ears.
Common Mistakes
- Leaning back and turning it into an incline press.
- Pressing around the head instead of moving the head back.
- Letting the elbows flare wide at the start.
Progressions & Regressions
Progressions
Add load, or press from a dead stop in the rack.
Regressions
Seated press, or dumbbell shoulder press.
When to Use It
When to use
As a primary upper-body pressing lift.
When not to use
With shoulder pain in the overhead position.
Programming
4 sets of 4 to 8 reps.
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