How to do the Barbell Overhead Press
- Start with the bar at upper-chest height and brace your trunk.
- Move your head back just enough for the bar to pass.
- Finish with the bar balanced over your midfoot.
Common mistakes
- Leaning back to turn the lift into an incline press.
- Pressing the bar far forward of your face.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Dumbbell Shoulder Press · Dumbbells
- Machine Shoulder Press · Machine
- Dumbbell Floor Press · Dumbbells
Frequently asked questions
What muscles does the Barbell Overhead Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Barbell Overhead Press?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Barbell Overhead Press?
Compare the setup and equipment for these alternatives: Dumbbell Shoulder Press, Machine Shoulder Press, Dumbbell Floor Press.