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Shoulders ยท Vertical push

Overhead Press

A compound vertical push exercise for the front delts, done with a barbell. It also works the side delts, triceps, traps and abs.

Barbell Compound Reps and weight Also called: OHP, military press

Muscles worked

Primary

Front delts

Do most of the work.

Secondary

Side delts, Triceps, Traps and Abs

Help during each rep.

  • Front deltsFront of the shouldersPrimary
  • Side deltsSide of the shouldersSecondary
  • TricepsBack of the upper armSecondary
  • TrapsTop of the shoulders and neckSecondary
  • AbsFront of the trunkSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Glutes and abs tight, ribs down.
  3. Press straight up, moving the head back out of the way.
  4. Finish with the load over the middle of the foot.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back. Squeeze the glutes and abs; ribs down.
  • Pressing forward instead of up. Finish with the weight over the middle of the foot.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.