Overhead press: How to Do It, Muscles Worked

Step by step

Hold the bar at collarbone height, glutes and abs tight.
Press straight up, moving your head slightly back then through.
Lock out overhead, then lower the bar slowly to your collarbone.

What you should feel

Your shoulders and triceps push the bar up. Your lower back should not arch or hurt.

Common mistake

Arching your lower back to push; squeeze your glutes and ribs down and use a lighter weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Upper back Abs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the overhead press work?

Overhead press mainly works your front shoulders and side shoulders. It also helps your triceps, upper back, and abs.

Can I do the overhead press at home?

Not easily, it needs this: barbell. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.

How many sets and reps of the overhead press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Overhead press