Vertical push · Barbell

Overhead Press

The overhead press is a standing barbell press from the front of the shoulders to locked out overhead. It builds shoulder and triceps strength along with whole-body bracing, and suits lifters who want a strict vertical pressing benchmark.

Primary
Front Delts
Secondary
Triceps, Side Delts
Starting rep range
6–10 reps
Target effort
2 reps in reserve
Progression
2.5 kg jumps

Muscles worked

The front delts are the prime movers, with the side delts and triceps contributing more as the bar passes the head. The upper traps help rotate the shoulder blades, and the core and glutes brace the torso.

How to set up

  1. Set the bar in a rack at about upper-chest height.
  2. Grip just outside shoulder width with wrists stacked over elbows.
  3. Unrack with the bar resting on your front delts and feet about hip width.
  4. Squeeze glutes and brace your abs so your ribs stay down.

How to do each rep

  1. Press the bar straight up, moving your head back slightly to clear it.
  2. Once the bar passes your forehead, bring your head through so the bar finishes over mid-foot.
  3. Lock out with arms straight and a slight shrug at the top.
  4. Lower under control back to the front of your shoulders.

Common overhead press mistakes

Leaning back excessively

Squeeze glutes and keep ribs down; if you still arch hard, the weight is too heavy.

Pressing the bar forward

Move your head out of the way so the bar travels in a straight line over your mid-foot.

Using leg drive by accident

Keep knees locked; a knee dip turns it into a push press.

Sets, reps, and progression

Surpass starts the overhead press at 6–10 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.

Progress slowly, as small jumps of 2.5 lb (or fractional plates) last longer than 5 lb jumps. Use sets of 5-8 and back off 10% when you stall for a few weeks.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Overhead Press alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Dumbbell Shoulder PressFront Delts · DumbbellsHammer Strength Shoulder PressFront Delts · Plate-loaded machineMachine Shoulder PressFront Delts · MachinePike Push-UpFront Delts · BodyweightLandmine PressFront Delts · Barbell

Programs that use it

Push Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate

Calculators

Overhead Press Next Set CalculatorOverhead Press Warm-Up CalculatorOverhead Press 1RM CalculatorOverhead Press Strength Level Calculator1RM Calculator

Questions

Overhead press vs bench press?

They train different pressing angles and both are useful. Overhead press demands more shoulder and core stability; bench press lets you move more weight and loads the chest more.

Should you press overhead standing or seated?

Standing trains full-body bracing and is the classic version. Seated reduces the balance and lower-back demand, which can make it easier to focus on the shoulders.