Overhead Press
Stand tall, grip the bar slightly wider than shoulders. Brace your core and glutes, press overhead in a straight path, and lock out without shrugging. Lower under control to the collarbone. The standing position demands full-body stability, building strong shoulders, triceps, and core.
Muscles worked
Primary
Equipment
How to do it
- Stand inside the rack with feet hip-width and the bar racked at the upper chest.
- Take a grip just outside shoulder width with the wrists stacked over the elbows.
- Brace the core, squeeze the glutes, and tuck the ribs.
- Press the bar straight up and pull the head back so the bar clears the chin.
- Finish overhead with the bar over the back of the head and the biceps near the ears.
- Lower under control to the upper chest before the next rep.
Watch for
- Pressing the bar around the front of the face instead of straight up.
- Lower back arching to turn the press into a leaning bench press.
- Wrists bending back under the load.
Breathing
Inhale and brace before the press, exhale as the bar passes the head.
Tip
Once the bar clears the chin, drive the head and chest forward through the window of the arms. Stand tall under the lockout.
Track this exercise in the SmartReps app
Log sets, reps and weight, and let the AI coach plan your progression — free on iOS and Android.
Log this exercise in SmartReps
