Standing Overhead Press

  • Type: Strength
  • Main Muscle Worked: Shoulders
  • Other Muscles: Triceps
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push


  1. Grab a barbell and adopt a shoulder width, over hand grip. Lift the bar above your head so that it is directly above your shoulders. Keep your elbows locked at this point for safety. Maintain a straight back throughout this movement. This will be your starting position.
  2. Whilst inhaling, start to lower the bar by bending at your elbows until the bar is below your chin.
  3. After a brief pause, exhale and press the bar back into the starting position by contracting your deltoid muscles (shoulders).
  4. Repeat for the recommended amount of repetitions.

Caution:Those with back problems, may find a seated version more comfortable.

Variations:Dumbbell Shoulder Press or Smith Machine Shoulder Press.