Standing Overhead Press
- Pattern
- Vertical Push
- Level
- Intermediate
- Equipment
- Barbell
- Primary muscles
- Shoulders, Triceps
- Secondary
- Core
How to do the Standing Overhead Press
The Standing Overhead Press is a strict vertical push with a barbell. It builds shoulder and triceps strength, and your core has to work hard to keep your torso upright.
Set up with your feet about hip-width apart and the bar racked at upper-chest height. Grip the bar just outside shoulder width with your elbows under or slightly in front of the bar. Unrack it and step back so the bar rests across the front of your shoulders, wrists straight, and ribs pulled down.
Brace, then press the bar straight up. Tuck your head back slightly as the bar passes your face, then push your head forward once the bar clears. Finish with the bar over the middle of your foot, elbows locked, and shoulders active. Lower the bar under control back to your shoulders and repeat.
Take a breath and brace your midsection before each rep. Exhale as the bar passes the hardest point or at lockout. Easier option: use a seated overhead press or lighter dumbbells. Harder option: pause the bar at forehead height or slow down the lowering phase.
Common faults & fixes
Fault: Your lower back arches and your ribs flare. Fix: Squeeze your glutes, keep your ribs over your pelvis, and brace your abs as if someone is about to poke your stomach.
Fault: The bar drifts forward around your face. Fix: Move your head back to give the bar a straight path, then drive it up and slightly back so it stays over the middle of your foot.
Fault: Your elbows flare straight out to the sides. Fix: Keep your elbows angled forward at about 30 to 45 degrees and pointed toward the front of the room at the bottom.
Fault: You bend your knees and use leg drive. Fix: Lock your legs straight and squeeze your quads and glutes; if you want leg drive, do a push press instead.
Cautions
Overhead Shoulder. If any of these apply to you, scale or substitute - a coach can program around them.
Also known as: strict press, military press, ohp, overhead press, barbell overhead press, dumbbell overhead press, shoulder press, press, db shoulder press, snatch-grip behind-the-neck press, standing barbell press, barbell military press, overhead military press