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Shoulders

Overhead press: how to do it right

The overhead press (military press) pushes a barbell from your shoulders to over your head while standing. It's the basic strength exercise for your shoulders and also demands a solid core.

Main muscle
Shoulders
Also works
Triceps, Traps, Core
Equipment
Barbell and rack
Level
Intermediate
Overhead press: start position
Start position
Overhead press: end position
End position

Step by step

  1. Set the bar in the rack at upper-chest height.
  2. Grip the bar slightly wider than your shoulders, wrists straight and elbows slightly in front of the bar.
  3. Unrack with the bar resting on your upper chest and step back, feet hip width apart.
  4. Squeeze your glutes and abs so your body doesn't arch.
  5. Press the bar straight up, moving your head back slightly to let it pass.
  6. Once the bar passes your forehead, bring your head through and finish with straight arms and the bar over mid-foot.
  7. Lower under control to your upper chest.

Tip: If staying upright is hard, start with the seated dumbbell shoulder press or the shoulder press machine.

Common mistakes

Arching your lower back

Pushing your hips forward to press turns it into an incline press and loads your back. Squeeze glutes and abs and lower the weight.

Bar in front of your face at the top

At the top the bar should be over your head, not in front of it. Bring your head through as the bar passes.

Elbows flared wide

Starting with your elbows out to the sides costs strength. Keep them slightly in front of the bar.

Wrists bent back

Rest the bar on the base of your palm, wrist stacked over your elbow.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Standing or seated?

Standing works your core more and is more functional; seated is easier to control and lets you focus on your shoulders. Both are good.

Can I lower the bar behind my neck?

We don't recommend it: it strains the shoulder without adding anything. Always lower it in front, to your upper chest.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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