Overhead Barbell Press
How to do it
- Set the bar in a rack at shoulder height and grip it just outside your shoulders.
- Unrack it onto your front shoulders, elbows slightly ahead of the bar, feet hip-width.
- Squeeze your glutes and brace your stomach so you do not lean back.
- Press the bar straight overhead, moving your head back out of the way, then forward under it at the top.
- 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.
- Front delts 90%
- Triceps 50%
- Side delts 45%
- Abs 15%
- Obliques 10%
Other ways to train this
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Seated Dumbbell Press
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Arnold Press
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Cable Shoulder Press
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Machine Shoulder Press
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Landmine Press
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Pike Push-Ups
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Kettlebell Overhead Press
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Band Overhead Press
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Standing Dumbbell Press
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Seated Barbell Press
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Handstand Push-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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