Overhead Press Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs.
Overhead Press is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.
It requires barbell to do.
How to do Overhead Press
Exercise
Standing upright with your feet at hip width, and legs straight, engage your glutes and brace your core whilst drawing your ribs in. Then make fists with your hands and take them up above your shoulders, with your elbows out to the sides and at shoulder height.
Keep your body braced whilst you press your hands up above your head until your arms are reaching straight above each shoulder. Then bend your elbows to bring your hands back to the start position and press back up to the top again, repeating for the duration of the exercise.
Common mistakes are leaning back during this exercise because your shoulders, pecs and lats maybe tight. This can put pressure in your lower back and should be avoided. Standing with your back against a wall is a way to force you to stay upright.
Illustrated Guide
Learn how to do overhead press from this step-by-step illustrations:
Muscles Worked
The muscles used for overhead press may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for overhead press are:
Primary Muscles
- Triceps
- Deltoids
- Rear Deltoids
- Upper Pecs
Synergyst Muscles
- Spinal Erectors
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Overhead Press faster?
Overhead Press Training and Progressions
Standards and Averages
Wonder how do others perform in Overhead Press and how should you?
Overhead Press Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Overhead Press either easier or more challenging?
Discover more
Classification
| Type(s) | Strength, Crossfit, Weightlifting |
| Muscles Worked | Triceps Brachii, Deltoids, Erector Spinae, Lateral Deltoids, Pectoralis Major |
| Difficulty Level(s) | Easy, Simple |
| Equipment | Barbell |
| Location | At Gym |
Muscles Worked
| Target muscle(s) | Triceps, Deltoids, Rear Deltoids, Upper Pecs |
| Synergyst muscle(s) | Spinal Erectors |
