Overhead Press

Purpose

The overhead press is a fundamental upper body pushing exercise that builds shoulder strength and stability while engaging the core and upper chest.

Primary muscles worked: shoulders, triceps, upper chest, core

Equipment needed: barbell, dumbbells, kettlebells

Difficulty level: beginner

Step-by-Step Technique

1. 1. Stand with feet shoulder-width apart, core engaged
2. 2. Hold weight at shoulder level with palms facing forward
3. 3. Keep elbows slightly in front of bar (not flared out)
4. 4. Press weight straight up over head
5. 5. Fully extend arms without locking elbows
6. 6. Lower weight with control back to shoulders

Common Mistakes to Avoid

• • Arching lower back excessively
• • Pressing weight forward instead of up
• • Flaring elbows out to sides
• • Not using full range of motion
• • Moving legs to generate momentum

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Seated dumbbell press
2. 2. Standing dumbbell press
3. 3. Barbell overhead press
4. 4. Push press (using leg drive)
5. 5. Jerks (split or push jerk)
6. 6. Single-arm landmine press
7. 7. Arnold press

Exercise Demonstration