How to perform Barbell Overhead Press with proper form
Setup
- Starting Position: Stand with your feet shoulder-width apart. Grip the barbell with both hands slightly wider than shoulder-width.
- Bar Position: Rest the barbell on your upper chest, just below your chin, with your elbows positioned slightly in front of the bar.
Execution
- Engage Core: Tighten your core to stabilize your spine.
- Press: Push the barbell overhead while keeping your wrists straight and elbows in line with your wrists.
- Full Extension: Extend your arms fully without locking the elbows at the top. Your arms should be in line with your ears.
- Controlled Descent: Lower the barbell back to the starting position without leaning back excessively or hunching your shoulders.
Tips
- Head Position: Tuck your chin slightly to allow the bar to travel straight up.
- Spine Alignment: Maintain a neutral spine throughout the movement.
- Foot Placement: Keep your feet planted and balanced to avoid swaying.
Common Mistakes
- Arching Back: Avoid excessive arching; keep your hips and core engaged.
- Wrist Position: Keep wrists straight, not bent back.
- Inadequate Range of Motion: Ensure full extension and a complete downward motion.
Use this guide to ensure safe and effective execution of the Barbell Overhead Press.
Exercises

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Incline Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Incline Chest Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Legs Up Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Pec Deck, Leverage Machine
Type: Upper, Push
Target: Chest

Push Up, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Push Up, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps

Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest

Incline Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Incline Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Inverted Row, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Overhead Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Overhead Press, EZ Bar
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Pullover, Barbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps
Pullover, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps
Push Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Seated Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Seated Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Seated Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Seated Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Shoulder Press, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press Parallel Grip, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Single Leg Bridge, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Shoulders, Hamstrings, Chest
Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps
Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves
Standing Row V-Bar, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
T Bar Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Upright Row, Barbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back