Standing Barbell Overhead Press
Pressing a bar overhead while standing. It needs balance from your stomach and whole body as well as your shoulders. Try it only after dumbbell presses feel comfortable.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Set the bar in a rack at chest height. Grip it a little wider than your shoulders, rest it on your upper chest and step back one or two steps.
- Feet hip-width apart, knees soft, stomach and buttocks tight.
- Move your chin back slightly and press the bar straight up, close to your face.
- Once your arms are straight, bring your head slightly forward so the bar is right above your head.
- Lower the bar slowly back to your upper chest.
Breathing: Breathe in and brace your stomach before you press, breathe out at the top.
How much to start with: 2–3 sets × 6–10 reps, starting with an empty bar
❌ Common mistakes
- Leaning back and arching your lower back too much.
- Using a bounce from your knees to throw the bar up.
- Pushing the bar forward, away from your face.
⚠️ Safety
- Use a rack; don't start by lifting the bar off the floor.
- If your lower back or shoulder hurts, stop and go back to the seated dumbbell press.