Barbell overhead press
Shoulders . Front delts . Triceps
Press the bar overhead, finish with it over the ears.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentBarbell, Rack
Also worksFront delts, Triceps, Side delts, Core
Recommended3-5 sets x 5-8 reps, rest 120-180 s
Who it suits Age15+ BMIAny SexAny HeightAny WaistAny
Heavy axial overhead loading; brace the core and avoid overarching the lower back.
- Purpose
- The core standing press for shoulder and upper-body strength.
- Setup
- Bar at the collarbones, feet hip-width, core braced.
- Common mistakes
- Leaning back excessively or pressing in front of the head.
- Easier
- Use dumbbells or a seated press with back support.
- Harder
- Add weight or pause at the bottom each rep.
- Safety
- Brace the core; avoid overarching the lower back overhead.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s