Which muscles does the overhead press (barbell) work?

The overhead press (barbell) mainly works your shoulders and front delts. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the overhead press (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Overhead Press (Barbell): how to do it and muscles worked

The overhead press (barbell) mainly works your shoulders and front delts, with help from your triceps. You need a barbell.

Muscles worked

Main

Helping

Triceps

How to do the overhead press (barbell)

1
Stand with feet shoulder-width apart and hold a barbell at your upper chest with hands just outside your shoulders. Squeeze your glutes, brace your abs and tuck your chin slightly.
2
Press the bar straight up, moving your head back slightly to let it pass. Finish with arms locked out and the bar over your mid-foot.
3
Lower the bar back to your upper chest under control, with elbows slightly in front of the bar. Breathe in at the bottom and out as you press.

Form tip: Do not lean back into an incline press; squeeze your glutes and abs to keep your ribs down and your lower back safe.

Common questions

Which muscles does the overhead press (barbell) work?: The overhead press (barbell) mainly works your shoulders and front delts. It also involves your triceps.
What equipment do I need for the overhead press (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the overhead press (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.