Back to Exercises
Advanced
Overhead Barbell Press
muscle building and strength
shouldersBarbellPower Rack
Instructions
- 1Stand with feet shoulder-width apart, barbell at shoulder height
- 2Grip barbell with hands slightly wider than shoulder-width
- 3Press barbell overhead until arms are fully extended
- 4Keep core tight and maintain neutral spine
- 5Lower barbell back to shoulder level with control
Coaching Cues
- Keep core tight and back straight throughout movement
- Avoid arching lower back excessively
- Focus on pressing with shoulders, not chest
Common Mistakes
Using momentum to bounce weight up
Fix: Reduce weight and use strict form
Not pressing to full extension
Fix: Press until arms are straight but not locked
Breathing
Exhale when pressing overhead, inhale when lowering
Recommended Reps
3–4 sets of 8–12 reps
Safety Notes
- • Start with light weight to master proper form
- • Consider using spotter for heavier weights
- • Stop if you feel shoulder pain or discomfort
