How to Do Barbell Overhead Presses With Perfect Form

A barbell overhead press, also known as a barbell shoulder press or a standing barbell overhead press, is a compound exercise that works muscle groups throughout your upper body and lower body. Perform barbell overhead presses by standing in front of a weighted barbell. Unrack the barbell and hold it on your upper chest and front shoulders. Lift the bar overhead and slowly lower it again. Repeat this movement for the desired amount of repetitions.

Regularly practicing barbell overhead presses can have several benefits.

1. 1. Barbell overhead presses are a full-body workout. The barbell overhead press activates muscles across your body—including your delts, glutes, and lower back muscles.
2. 2. Barbell overhead presses increase upper body strength. With proper overhead pressing technique, this weightlifting exercise can build muscle in your upper body—specifically your anterior deltoids, pecs, triceps, and trapezius muscle.
3. 3. Barbell overhead presses improve core strength and stabilization. The barbell overhead press activates your core muscles as stabilizers during the full range of motion of the exercise.
4. 4. Barbell overhead presses help with other compound exercises. The barbell overhead press can improve your performance during other weightlifting exercises like the bench press, deadlift, and push-up.

For barbell overhead presses, begin by using a weight that you can control for 2–3 sets of 3–10 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Unrack a barbell with your hands slightly wider than shoulder-width and your palms facing forward. Hold the barbell on your upper chest and front shoulders. Stand with your feet shoulder-width apart. Evenly distribute your weight and grip the floor with your feet to create a stable position.
2. 2. Create tension throughout your body by engaging your core and squeezing your quads and glutes. Lift your chest without extending your spine and push your head back slightly to create room for the bar path.
3. 3. Rotate your shoulders so your elbows are pointed straight down. The barbell should rest in the heel of your palms, and your palms should be in line with your elbows. All repetitions should begin from this position.
4. 4. Initiate the upward movement by straightening your elbows and pushing the barbell toward the ceiling while maintaining a neutral spine. Continue to push the barbell overhead until your arms are long with a slight bend in the elbows.
5. 5. The barbell should be slightly behind your ears, with your head pushed forward to a neutral position and your chin tucked as if you were holding an egg under your chin. Use your shoulders and upper back to support the barbell in the overhead position. Pause at the top of the movement.
6. 6. Slowly pull the barbell down by bending your elbows and pulling with your lats until the barbell is back in the starting position.
7. 7. Repeat for your desired number of repetitions.

Once you’ve mastered the barbell overhead press, try one of these four pressing variations.

1. 1. Seated overhead press: The seated press variation takes pressure off your core and lower body muscles, focusing attention on your shoulders and upper body.
2. 2. Barbell push press: The barbell push press is very similar to the barbell overhead press. The main difference is that when performing a barbell push press, you bend your knees slightly and use momentum to lift the weight overhead.
3. 3. Dumbbell overhead press: Also known as the dumbbell shoulder press or dumbbell press, this exercise uses a pair of dumbbells rather than a weighted barbell. The advantage is that dumbbell overhead presses allow for a greater range of motion than barbell overhead presses.
4. 4. Thrusters: The thruster combines the movement patterns of the overhead press and the squat. Perform thrusters by grabbing a weighted barbell or dumbbells and lowering your body into a squat stance. As you stand, raise the barbell or dumbbells overhead.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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