The barbell overhead press is a fundamental movement for developing shoulder strength, core stability, and pressing power. Also called the strict press or military press, this lift forces your entire body to stabilize as you drive the barbell overhead.
It’s simple in theory—but challenging in execution. Done right, it’s one of the most effective upper-body exercises in your arsenal.
Muscles Worked
- Primary: Deltoids (especially front and middle)
- Secondary: Triceps, traps, upper chest, core, serratus anterior
It’s more than a shoulder exercise—it challenges your entire torso to stay stable under a vertical load.
How to Do It (Step-by-Step)
- Set up the bar at shoulder height in a rack and grip it just outside shoulder width.
- Step under the bar, elbows slightly in front, bar resting on your upper chest.
- Brace your core, squeeze your glutes, and unrack the bar.
- Press the bar straight overhead, moving your head slightly back, then through once past your forehead.
- Lock out at the top with arms fully extended and biceps next to your ears.
- Lower the bar under control back to the starting position.
💡 Think “press yourself under the bar” rather than just pushing it away.
Rep & Rest Guidelines
| Goal | Reps | Rest |
|---|---|---|
| Strength | 3–6 | 2–3 min |
| Hypertrophy | 6–10 | 60–90 sec |
| Endurance | 10–15+ | 30–60 sec |
Use Auto Progression in Volym to track your numbers and keep building consistently.
Form Tips
- Stay tight from head to toe: This is a full-body lift.
- Avoid leaning back excessively: Keep your ribs down and core braced.
- Move your head around the bar: It should pass close to your nose on the way up.
- Don’t flare the elbows: Keep them slightly in front of the bar, not directly out to the sides.
When to Use It
- As your main compound movement on push or upper-body days
- In full-body programs for shoulder and core development
- As a strength-focused accessory to build pressing power
Common Mistakes
- ❌ Overarching the lower back (usually from weak core engagement)
- ❌ Flaring elbows or pressing with poor bar path
- ❌ Cutting range of motion short
- ❌ Rushing reps without control or stability
📌 Film from the side—your bar path should be nearly vertical.
Progress Smarter with Volym
- Set realistic weekly targets with Auto Progression
- Log your lifts in Workout History
- Add structured warm-up sets using Adaptive Warm-Up Sets
- Control fatigue between sets with the Rest Timer
Slight lean is natural, but avoid excessive arching. Brace your core and glutes to stay stable.
Ideally, yes. Bring it down to your upper chest or collarbone unless mobility limits range.
Start light and build gradually. Use dumbbells or landmine presses as progressions.
Standing trains more full-body control, while seated reduces core demand and focuses more on shoulders.
1–2 times per week works well for most lifters, depending on your split and recovery.
