Step-by-Step Instructions

1. 1

   Unrack the bar at collarbone height in a front-rack position with a grip just outside shoulder width, wrists stacked over elbows, and elbows slightly in front of the bar.

2. 2

   Set your feet hip-to-shoulder width apart, brace your core as if preparing to take a punch, and squeeze your glutes to lock in a neutral pelvis.

3. 3

   Press the bar vertically by driving it in a slight arc around your face, shifting your torso forward slightly once the bar clears your forehead.

4. 4

   Lock out the bar directly over your mid-foot with your biceps near your ears, achieving full shoulder flexion with stacked joints.

5. 5

   Lower the bar back to the front-rack position under control, slightly retracing the J-curve path.

6. 6

   Reset your brace between reps if needed, especially on heavier sets, to maintain spinal neutrality throughout.

Common Mistakes

• Excessive lumbar hyperextension to press the weight, which compresses the facet joints and converts the press into a standing incline bench.

• Pressing the bar forward in front of the face instead of overhead, creating an inefficient bar path and increasing shoulder strain.

• Failing to shift the torso under the bar at lockout, leaving the load anterior to the center of mass.

• Not fully locking out the elbows and shrugging the traps at the top, leaving potential shoulder stability and strength on the table.

About This Exercise

The barbell overhead press is a standing compound press that targets the anterior and lateral deltoids as prime movers, with substantial triceps involvement for lockout. Because the load must travel directly overhead while standing, it demands significant core and spinal stabilization, making it a superior functional strength builder compared to seated variations. Proper bar path mechanics—pressing in a slight J-curve around the face—are essential for efficient force transfer.