Overhead Press
The overhead press is a vertical push exercise that primarily trains the front delts and side delts, with the triceps, upper pecs and core assisting. Equipment: barbell. Suited to intermediate lifters.
- Primary muscles
- Front Delts And Side Delts
- Secondary muscles
- triceps, upper pecs and core
- Muscle group
- shoulders
- Equipment
- barbell
- Movement pattern
- Vertical Push
- Difficulty
- Intermediate
- Also searched as
- ohp, military press, barbell overhead press
Complete overhead press guides
- Proper formOverhead Press: Proper Form, Step by StepStep-by-step overhead press form guide: setup, execution cues, breathing, tempo, common mistakes with fixes, and safety-first tips—consult a professional for pain.
- Muscles workedOverhead Press: Muscles Worked and Best AlternativesWhich muscles does the overhead press train, where it fits in a program, and 4 practical alternatives—when to use each for equipment, pain, or plateaus.
- Sets and repsHow Many Sets and Reps for the Overhead Press?Clear, evidence-aligned set/rep/frequency ranges for the overhead press by goal, week-to-week progression rules, and simple signals for when to add weight or reps.
- Common mistakesThe Most Common Overhead Press Mistakes (and How to Fix Them)Fix the 6 most common overhead press mistakes—bar path, grip, arching, elbow position, leg drive, and breathing—with clear, evidence-aware cues and one-step fixes.
- At-home alternativesOverhead Press Alternatives at Home (Minimal Equipment)Four-to-five at-home overhead-press substitutes using bodyweight, dumbbells, and bands. What each preserves, what it loses, and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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