Standing Barbell Overhead Press: how to do it right
In short: The standing barbell military press is a compound vertical pressing movement that loads the anterior deltoid with peak tension at mid-range.
How to do it, step by step
- 1Bar on the upper chest, hands a little wider than shoulder width, elbows slightly in front.
- 2Feet hip width apart, glutes and abs tight, ribs down so you do not arch.
- 3Press the bar up, tracing a slight arc to clear your face, then bring your head back under the bar.
- 4Go up to a firm lockout of the elbows, bar above your ears.
- 5Lower the bar under control to the upper chest, with no bounce.
- 6Continuous rhythm, about 2 seconds on the way down, 1 second on the press.
The mistake to avoid
Don't excessively arch your lower back to press.
Other common mistakes
- Arching your lower back to launch the bar turns the exercise into an incline press, squeeze your glutes and abs to stay upright.
- Keeping your elbows too wide tires the shoulder needlessly, keep them slightly in front, under the bar.
- Stopping dead at the sticking point at mid-range makes you lose momentum, maintain a continuous press with no dead time.
- Not bringing your head back under the bar at the end of the press limits the range, reposition your head as soon as the bar passes.
Muscles worked
- Main:
- Front delts
- Supporting:
- Side delts, Triceps
The anterior deltoid leads the movement by pushing the bar up. The lateral deltoid helps spread and raise the arm. The triceps brachii locks out the elbow at the end of the press. The upper trapezius and the scapular fixators stabilize, and the abs plus the lower back brace the standing trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- One-Arm Kettlebell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Bar on the upper chest, hands a little wider than shoulder width, elbows slightly in front, under the bar. Feet hip width apart, glutes and abs tight, ribs down so you do not arch. Press, tracing a slight arc to clear your face, then bring your head back under the bar and lock out your elbows at the top.
How low should I go?
At the top, go up to a firm lockout of the elbows, bar above your ears. At the bottom, lower back down to the upper chest with no bounce. Tension peaks at mid-range when your arms pass the forehead, never stop in that zone, keep a smooth, continuous movement.
I don't feel anything, is that normal?
You should feel the work in the anterior deltoid, the front shoulder. Since tension peaks at mid-range, choose a weight you drive without stopping at forehead level. If you stall there, it is not your triceps but your front shoulder that lacks strength, work that sticking point in a controlled way rather than cheating with your lower back.
How fast should I do the movement?
About 2 seconds on the way down, braking, then 1 second of firm press. Do not stall at the sticking point at forehead level, that is where tension is max, so keep a continuous press with no dead time.
How do I breathe?
Inhale and hold the air in your upper chest before pressing, it creates abdominal pressure that locks the trunk. Keep the brace through the whole rep and exhale once the bar is near lockout. On a heavy set, keep your breath held through the whole way up.