Overhead Press

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The overhead press is exactly what it sounds like, a weight training exercise where the weight is pressed over your head. As straightforward as it sounds, performing it properly can be a challenge. However, once you've got the technique down, it's one of the best exercises for building healthy, strong, and wide shoulders.

The Basics

The overhead press is primarily used as a strength exercise. It is classified as a vertical upper push movement. It is more generally classified as a upper push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Stand with your feet about shoulder width apart
• Grasp the bar just outside shoulder width apart and unrack or clean it to your shoulders
• Your legs should be straight, but not locked
• Squeeze your glutes and brace your core to keep a neutral back
• Keep your chest up and shoulder blades pulled back
• Look ahead, keeping your chin tucked

Execution

• Push the bar up, leaning or moving your head out of the way
• Once the bar clears your head, focus on the pushing the bar above your head
• At the top of the rep, your arms should be straight and the bar should be balanced directly above you
• Lower the bar under control back to your shoulders, moving your head out of the way as needed

Common Mistakes

Leaning Back

Your back and torso should be straight up and down. Leaning back puts undue stress on your lower back and can lead to injury. Be sure to squeeze your glutes and brace your core to reduce your risk of injury.

Gripping Too Wide

Your hands should be just outside shoulder width apart on the bar. Going too wide puts your shoulders in a more vulnerable position.

Looking Up

Other than when you need to move your head out of the bar path, keep your gaze forward and chin tucked. Looking or following the bar up often leads to arching your back. You want your whole body to be a straight line with the bar balanced directly on top of it.

Bar In Front

To make the lift as safe and effective as possible the bar should always be balanced as directly above you as it can. If, at the top of the rep, the bar is out in front of you, it will make the position much less stable.

Additional Info

Mobility

The overhead press requires a fair amount of upper back and shoulder mobility, namely thoracic extension and shoulder flexion. To see if this may be an issue for you, check out these tests.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.