Overhead press
Also known as: Standing press, Military press, OHP
A standing vertical press that builds strong, capable shoulders.
What it is
Pressing a barbell from the front of your shoulders to overhead while standing. It builds the shoulders and triceps and demands full-body stability.
Muscles worked
Primary: Shoulders (deltoids). Secondary: Triceps, Upper chest, Core.
How to perform it
- Take the bar at shoulder height, hands just outside the shoulders, elbows slightly in front of the bar.
- Brace your core and glutes so your torso is a solid pillar; keep the ribs down.
- Press the bar straight up, moving your head back slightly so the bar clears your chin.
- Once past your forehead, push your head 'through' so the bar locks out over the mid-foot; lower under control.
Common form faults
- Leaning back excessively and turning it into an incline press. Brace the core and squeeze the glutes to keep the torso vertical; reduce load if you can't press without heaving.
- Pressing the bar around the face instead of moving the head back. Tuck the chin and move the head back slightly to let the bar travel in a straight vertical line.
Programming
Progresses more slowly than the bench because less muscle is involved — small jumps and patience pay off. Usually 3–8 reps for strength, 8–12 for size.
Plan your training
Variations & substitutions
Frequently asked questions
- Why is my overhead press so much weaker than my bench?
- The press uses a smaller muscle mass through a longer range and demands full-body stability, so far lower numbers are completely normal — a press around two-thirds of your bench is a common ballpark.
- Standing or seated press?
- Standing trains more core and full-body stability and carries over well to athletic tasks; seated (with a back support) removes the balance demand and lets you focus load on the shoulders. Both are useful.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: