Overhead Press (Barbell)
Complete guide to Overhead Press (Barbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Overhead Press (Barbell)
Add the appropriate amount of weight and set the barbell on a rack at shoulder height.
Grab the bar with an overhand grip just outside shoulder-width and unrack it, stepping back.
Stand with your feet shoulder-width apart and the bar resting on your upper chest.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar overhead until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower the bar back to your upper chest and breathe in.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |