How to do the barbell overhead press

Step by step

1. Position the barbell at collarbone height on a rack or stand.
2. Grab the bar with an overhand grip (palms facing down), keeping your hands roughly shoulder-width apart.
3. Tuck yourself underneath the bar, retract your shoulders, engage your abs, and take a breath.
4. Unrack the barbell and take a couple of steps back.
5. Have your feet hip-width apart and the barbell at upper chest level.
6. Take another breath and press the bar in a straight vertical line, moving your head slightly back.
7. Press until your arms are straight and exhale.
8. Lower the bar in the same straight line until it ends up at neck level. Breathe in on the way down.
9. Once finished, move forward and carefully rack the barbell.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell overhead press

• Push / Pull / Legs3 × 10
• Upper / Lower Strength3 × 8
• Full Body Beginner3 × 8
• 5x5 Strength5 × 5
• Bro Split4 × 8
• Athletic Performance3 × 8
• PPL Advanced4 × 6
• 6-Week Bigger Arms3 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.