Overhead Press Exercise Tutorial
How to Press with Proper Form

Discover how to overhead press with impeccable technique using this tutorial. This old-school shoulder exercise is time-tested and proven to work.

This page includes a complete tutorial to this classic pressing exercise, including a video, written instructions, tips and more.

The overhead press is a very powerful movement that allows you to lift a great amount of weight vertically.

I would argue that it is the best shoulder exercise, which does more than just build boulder-shoulders -- It also targets the triceps, upper chest and upper back.

Overhead Press Video Exercise Guide

This video demonstrates proper overhead press technique.

Video credits: YouTube user "muscehack"

Overhead Press Basics

Primary Muscle(s):	Deltoids (Shoulders)
Secondary Muscle(s):	Middle Trapezius Triceps Upper Chest Upper Trapezius
Mechanics:	Compound
Main Equipment:	Barbell
Supplemental Equipment:	Power Rack (recommended)
Optional Equipment:	None

Overhead Press Instructions

Use the step-by-step instructions below, to master this exercise. Additionally, you should check out these overhead press tips for taking your form to the next level.

1. Getting Started. Get in position to complete the press by properly situating your body for gripping, supporting and pressing the barbell.
   • Get Underneath the Bar. Using a rack, approach the barbell with your front. Supporting it with your grip (described below), it should be pressed against the front of your shoulders and upper chest region. Unrack the weight and step forward or backward if necessary to be clear of any obstructions.
   • Grip Type & Grip Width. Use a normal, closed grip. Your grip width should be just outside of your shoulders.
   • Shoulder-Width Stance. Stand with your feet approximately shoulder-width apart. Your toes should be pointed slightly outward.
   • Chest Out & Head Straight. Stand with a good posture: Lift up your chest and keep your head straight, with eyes looking forward. This puts your body in a position that allows you to push the bar directly upwards without excessive maneuvering or straining. It also help keep your back straight during the lift.
   • Elbows In Front of Bar. Be sure that your elbows cross under the bar. They should be visible from a birds-eye view (on the side of the barbell that's opposite the rest of your body).
2. Press Up. Lift the bar above your head without using momentum or bending your back. Your entire body should be tense througout, squeezing the shoulders, arms, back and upper chest muscles to move the weight.
   • Activate Glutes & Flex Abs. Just before pressing upwards, tighten your gluteal and abdominal muscles. This enables you to push more powerfully and it reinforces a strong posture that will protect you from injury.
   • Press Directly Upward. Begin the lift by explosively pressing directly upward. Don't use your knees to generate momentum. The goal is for your arms to extend towards the ceiling in a completely vertical line.
   • Retract Head. As just stated, the goal is to push the load straight up. So you're going to have to accomodate for this by moving your head backwards. Don't tilt it upwards or turn it to the side. Instead, retract your head by pulling your chin straight back as if you're trying to make a double (or triple!) chin.
   • "Sway" Forward. Once the barbell passes your forehead, sway forward with your body, as slightly as necessary. This enables you to continue extending your arms vertically and keep your balance while doing so. Note that this doesn't involve arching lower back.
   • Lockout. The lifting portion is not complete until you've fully extended your arms and distinctly locked your elbows. Otherwise you are cheating by neglecting an important part of the range of motion.
   • Chin, Chest & Eyes. Going into the lockout position should naturally cause your chin to drop down toward your upper chest. However, you must continue looking straight forward even though your head is angled.
3. Lower the Bar. Bring the barbell directly down to the starting position in a controlled fashion; the opposite of how you lifted it.
   • Flex Elbows. Begin lowering the barbell by flexing your elbows.
   • "Sway" Back & Retract Head. Sway backward and retract your head again to allow the bar room to pass straight downward.
   • Back to the Start. Bring the barbell back down to the original starting position, against your front shoulders and upper chest. Prepare for another repetition.

Is the Overhead Press Exercise Right for You?

The overhead press is for all levels of experience. This is a foundational strength exercise that should make regular appearances in the weight lifting program of most trainees.

I highly recommend it to new trainees. It is a highly important exercise in many beginner weight training routines like Rippetoe's Starting Strength. Beginners should start with lighter weight and take the time to learn the sublties of the press exercise. A great many shoulder issues from weight lifting occur over time, rather than at a single instant. They are caused by learning and repeating improper technique on exercises with significant shoulder involvement (e.g. this exercise and the bench press).

...Which brings me to my next topic: Who should avoid or be wary of implementing the overhead press? It may be you, if you have one of the following issues:

• Shoulder Problems. You should either practice caution and use lighter weight or avoid the exercise completely if you have pre-existing shoulder problems. Those with a history of dislocated shoulders should be doubly cautious. A common workaround is to use shoulder exercise machines when free weight presses are too unsafe.
• Range of Motion. Shoulder issues are typically the culprit if range of motion is the problem. Many shoulder injuries prevent you from lowering the weight all the way to your shoulders/upper chest for each rep. If this is the case, one makeshift solution is to initially perform a push press (generate lower body momentum) repetition to get the weight up with less shoulder strain; then perform the exercise by cutting out the lower range of motion (e.g. press from the chin).
• Lower Back Problems. Proceed with caution if you're plagued by lower back pain or injuries. It's essential to maintain a neurtal lower back position (no arch) to protect this already-vulnerable area. As previously explained, flexing your abs and glutes are highly effective for this. Avoid the exercise altogether if you're in pain from the normal spinal compression caused from the downward pressure of the load above you.
• Neck Problems. This is another issue that could interfere with your ability to perform the overheard press exercise. If you are unable to retract your head to allow for a straight bar path, then I recommend switching to the dumbbell shoulder press. Of course, you probably shouldn't be doing any weight lifting exercises if it's a serious neck problem.

If injuries aren't holding you back, then there's no good reason to ignore this exercise.

The only other thing I should mention is that intermediate and advanced lifters can benefit from overhead press variations depending on individual needs and goals - Or it may be a good idea to to mix it up with a press variation to make your workouts more interesting...

...But beginners should just keep it as simple as possible and stick to this basic motion before tooling around with variation - Patience grasshopper, patience...

Press onward!

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