How to do the Barbell Overhead Press
Stand with feet hip-width apart and the bar on your upper chest, hands slightly wider than your shoulders.
Brace your abs and glutes so your lower back doesn't arch.
Press the bar straight overhead, moving your head slightly forward once the bar passes your forehead.
Lower the bar under control to your upper chest.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Overhead Press doesn’t suit your gym or your joints.
Train smarter
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
- 5x5 workout program: a 12-week plan to get strongHow the 5x5 workout program works, a full 12-week plan from linear progression to weekly progression, starting weights, who 5x5 suits and when to move on.
- Full body workout plan: a 3-day A/B/C programAn intermediate full body workout plan: three different sessions a week (heavy, medium, light), sets, reps, rest, weekly volume and how to progress.
