The overhead barbell press, or shoulder press, is a power weightlifting movement that’s designed to build size and strength in your shoulders. The overhead press is often combined with different isolation moves like lateral raises as part of a complete shoulder workout. The potential for injury when lifting heavy weight overhead is higher, so consider using a spotter and observe strict form in your lifts.
Step 1
Position a barbell on the weight rack so it’s just under your collarbone level. Step up to the bar and place your feet shoulder-width apart.
Step 2
Set your hands under the bar a little wider than your shoulders, with palms facing up. Bend your knees and then straighten up, lifting the bar off the rack.
Step 3
Tighten your abdominal muscles and tense the leg muscles to stabilize your body and press the bar straight up over your head.
Step 4
Pause at the top for a moment, then lower it slowly to the top of your chest. Repeat the movement for the prescribed number of reps.
Step 5
Sit in a shoulder press station and perform the same exercise seated, if you don’t feel secure from a standing position.
Tips and Warnings
- Practice the overhead press movement without any weight on the bar until you are secure with your balance. Position one foot slightly in front of the other if you feel it provides more stability. Lift the barbell off the floor with bent knees and an overhand grip if you don’t have a weight rack to use. Lift the bar to waist level, then pull it up quickly to collarbone level, rotating the bar so your palms face up.
- Avoid lowering the bar behind your neck, as it could damage muscles in your shoulders.
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