Overhead Barbell Press

How to do it

1. Set the bar in a rack at shoulder height and grip it just outside your shoulders.
2. Unrack it onto your front shoulders, elbows slightly ahead of the bar, feet hip-width.
3. Squeeze your glutes and brace your stomach so you do not lean back.
4. Press the bar straight overhead, moving your head back out of the way, then forward under it at the top.
5. Lock out with the bar over the middle of your feet. Lower to your shoulders under control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Seated Dumbbell Press, it loads Abs 15 points higher, Obliques 10 points higher, Side delts 5 points lower. It needs Barbell where the other uses Dumbbells + Bench. Compared with the Barbell Push Press, it loads Quads 35 points lower, Glutes 25 points lower, Calves 20 points lower.

Other ways to train this

• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Barbell Push Press 85% BarbellProfessional
• Barbell Thruster 80% BarbellIntermediate
• Incline Barbell Press 50% BarbellBenchIntermediate
• Barbell Bench Press 40% BarbellBenchIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.