Exercise Library / Overhead Press
Overhead Press
The overhead press lifts a weight above your head.
Strength TrainingWhat this exercise does
The overhead press lifts a weight above your head. It strengthens your shoulders and triceps and your trunk, and it is the pattern for putting something on a high shelf.
At a glance
- Muscles worked
- Shoulders, Triceps
- Experience
- Intermediate
- Good for
- Bone Health, Everyday Strength
How to do it
- Stand with your feet hip-width apart, holding a barbell or dumbbells at shoulder height.
- Tighten your glutes and belly so your back stays straight.
- Press the weight straight up until your arms are fully extended overhead.
- Pause, then lower it to your shoulders under control.
- Do 6 to 10 reps.
Common mistakes
- Leaning back and arching the lower back.
- Pressing the weight out in front of you.
- Locking the knees.
Make it easier or harder
Make it easier
Sit on a bench with back support, or use lighter dumbbells.
Make it harder
Add weight gradually, or press from a half-kneeling position.
Keep it safe
Overhead pressing can irritate stiff shoulders. If your arms do not go comfortably overhead, press at an angle or use a lateral raise instead.
Related exercises
Arnold Press
- Type
- Strength Training
- Body area
- Shoulders
- Experience
- Intermediate
- Equipment
- Dumbbells
Front Raise
- Type
- Strength Training
- Body area
- Shoulders
- Experience
- Intermediate
- Equipment
- Dumbbells, Resistance Bands / Cables
Lateral Raise
- Type
- Strength Training
- Body area
- Shoulders
- Experience
- Intermediate
- Equipment
- Dumbbells, Resistance Bands / Cables
Upright Row
- Type
- Strength Training
- Body area
- Shoulders
- Experience
- Intermediate
- Equipment
- Barbell, Dumbbells +1
Bench Press
- Type
- Strength Training
- Body area
- Chest
- Experience
- Intermediate
- Equipment
- Barbell, Dumbbells +1