Overhead press
A standing barbell press overhead that builds shoulder and upper-body strength.
- Muscle group: Shoulders
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Barbell shoulder press, Military press, Standing press, Militærpres, Skulderpres med stang, Stående skulderpres
How to do it
- Hold the bar at collarbone height, hands just outside the shoulders, glutes and abs braced.
- Press the bar straight up, moving your head slightly back and then through.
- Finish with the bar over mid-foot and lower it back to your shoulders under control.
Common mistakes
- Leaning back and turning the press into a standing bench.
- Pressing the bar forward instead of straight up.
Alternatives
Watch a video demonstration on YouTube
“✅ The PERFECT Barbell Overhead Press” by Andrew Kwong (DeltaBolic) (opens YouTube)
Used in the programmes
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- 5x5 strength3 days a week
- Full body 2-day (gym)2 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.