Overhead press
Also called: OHP, military press, standing barbell press
Press a barbell from your shoulders to straight overhead while standing.
Top: shoulders, triceps working.
Main: shoulders, triceps Also: upper chest, core
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no barbell or squat rack? Do Dumbbell shoulder press instead.
Home with bands: no barbell or squat rack? Do Band overhead press instead.
Bodyweight: no barbell or squat rack? Do Pike push-up instead.
- Main muscles
- shoulders, triceps
- Equipment
- barbell, squat rack
- Level
- Getting the hang of it
- Pattern
- Push
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
- Clips (collars) on both ends so plates can't slide off.
Key cues
- Squeeze your glutes and brace; don't lean back.
- Bar travels in a straight line; move your head back out of the way.
- Finish with the bar over the middle of your feet.
How to do it
- Set the bar in the rack at collarbone height and grip just outside your shoulders.
- Take it out and stand with feet hip-width apart, bar resting on your collarbones.
- Squeeze your glutes, brace, and press the bar straight up, moving your head back slightly.
- Once the bar passes your forehead, bring your head forward under it and lock your arms.
- Lower with control to your collarbones.
Common mistakes
| Common mistake | Fix |
|---|---|
| Leaning back to finish the rep | Squeeze glutes harder and use less weight. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders, neck or lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain, lower back.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Overhead press |
| Dumbbells only | Dumbbell shoulder press |
| Home with bands | Band overhead press |
| Bodyweight | Pike push-up |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.