OVERHEAD PRESS 101
The overhead press is a vertical pushing movement where you press a weight from shoulder height to overhead.
The weight travels in a straight line upward until your arms are fully extended above your head. Your body stays upright while the shoulders, triceps, and upper chest do the work.
It can be performed with a barbell or dumbbells.
With a barbell, both arms press the same weight together.
With dumbbells, each arm presses independently but the movement is still the same, weight goes from shoulders to overhead.
It’s a foundational upper-body strength movement and a key lift in basic strength training.
WHAT IT WORKS
The overhead press primarily targets the shoulders (deltoids).
It also heavily involves the triceps, upper chest, and the upper back for stability.
Your core, glutes, and legs work isometrically to keep your body upright and stable while pressing.
It is a full-body strength movement, not just an arm exercise.
Machine Shoulder Press
Dumbbell Shoulder Press
Militay Press/OHP
OVERHEAD PRESS – SET UP & MOVEMENT
3 TYPES OF OVERHEAD PRESS
Barbell Overhead Press
Classic vertical press from shoulders to overhead.Both arms work together, allowing you to lift heavier loads.Requires core and upper-back stability to maintain proper form.
Dumbbell Overhead Press
Each arm moves independently, which improves muscle balance and shoulder stability.Allows for a slight natural rotation of wrists and elbows.Great for reducing shoulder stress and working through individual weaknesses.
Machine (Seated or Smith Machine) Overhead Press
Guides the bar along a fixed path.Reduces need for stabilizing muscles, making it easier for beginners or injury rehab.Focuses more on the shoulders and triceps with less core involvement.
SET UP
Start with the weight at shoulder height (barbell or dumbbells).
Hands just outside shoulder width (barbell) or dumbbells at shoulder level.
Wrists stacked over elbows.
Feet hip- to shoulder-width apart.
Brace your core, squeeze your glutes, and stand tall.
MOVEMENT
Press the weight straight up until your arms are fully extended overhead.
Move your head slightly back as the weight passes your face, then bring it through once cleared.
Keep the weight stacked over your mid-foot at the top.
Lower the weight under control back to shoulder height.
With dumbbells, allow a slight natural rotation of the wrists, keeping the path vertical and controlled.
It’s a vertical push that builds shoulders, triceps, upper chest, and strengthens your core and upper back.