Compound — upper body

Overhead Press

Barbell or dumbbells

The overhead press is the best exercise for building shoulder width and pressing strength. It trains all three heads of the deltoid and produces an athletic upper body.

Pressing overhead is the clearest test of whether your shoulders are genuinely strong or just well-developed at the front. It is also the slowest of the big lifts to progress — adding 10 kg to a press takes what adding 30 kg to a deadlift might. That is normal, and not a reason to abandon it.

Technique

1. 1Start with the bar in the front rack position, grip just outside shoulder width
2. 2Brace your core — do not hyperextend your lower back
3. 3Press the bar straight up, moving your head back slightly to clear a path
4. 4Lock your arms out fully overhead with active shoulder blades
5. 5Lower under control back to your collarbone

Common mistakes

• Leaning back excessively to get the bar up

  Fix: It converts the press into a standing incline press and loads the lower back. Squeeze the glutes hard and brace the core to lock the torso in place.

• Pressing the bar around your face instead of past it

  Fix: Move your head back slightly as the bar passes, then push it through so it finishes over the mid-foot, not in front.

• Starting each rep from a dead stop at the collarbone with no tension

  Fix: Reset the brace and pull the bar into your body between reps — a loose rack position wastes the strongest part of the press.

• Stopping short of full lockout

  Fix: Finish with the biceps beside the ears and shoulder blades rotated up. Partial lockouts leave the top-end strength untrained.

Sets and reps

How to progress

Use 1.25 kg microplates — this is the lift where they matter most. Expect to stall sooner than on other lifts, and when you do, switch to double progression: hold the weight and build from 3×5 to 3×8 before adding load. Overhead pressing strength is also limited by upper-back and triceps strength, so train both.

Variations

• Seated dumbbell press

  Removes leg drive and body English, so the shoulders do all the work.

• Push press

  A small leg dip lets you overload the top half with more weight than you can strict press.

• Z press

  Seated on the floor with legs straight. Brutally exposes any core or thoracic mobility limitation.

Frequently asked questions