The Barbell Overhead Press is a intermediate-friendly barbell strength exercise that targets the shoulders, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesTriceps
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Overhead Press
Stand with feet shoulder-width apart and rack the bar across the front of the shoulders just under the chin.
Grip the bar slightly wider than shoulder width with the wrists stacked over the elbows.
Brace your core, squeeze the glutes, and take a big breath to lock the torso in place.
Press the bar straight up by pushing through the shoulders and triceps, moving your head back slightly.
Lock out the arms overhead with the bar over the middle of the foot and biceps near the ears.
Lower the bar back to the front of the shoulders under control, reset your breath, and repeat.
02 The payoff
Why it earns its spot
Builds strict overhead pressing strength in the shoulders and triceps.
Develops core bracing and full-body stability under load.
Adds shoulder size for a wider, more capped upper body.
03 Don't do this
Common mistakes
Pressing the bar in front of the head instead of straight up, which strains the lower back and shoulders.
Leaning back excessively to turn the lift into an incline press, which overloads the spine.
Failing to brace the core, which lets the rib cage flare and weakens the press.
Bending the knees and using leg drive, which makes the lift a push press and not a strict press.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Overhead Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
