Introducion
The overhead press (often called the military press or shoulder press) is a foundational compound strength exercise where you press a weight directly overhead until your arms are fully locked out.
While it looks like a simple shoulder movement, doing it standing makes it a full-body exercise.
Primary Muscles Worked
- Deltoids (Shoulders): Focuses heavily on the anterior (front) and lateral (side) heads.
- Triceps: Works to extend and lock out the elbows at the top.
- Trapezius & Upper Back: Stabilizes the shoulder blades throughout the movement.
- Core & Glutes: Fire Constantly to keep your spine neutral and prevent your lower bac from arching.
Proper Execution (Barbell Style)
1.) The Set-up
Rest the bar on your front shoulders (collarbone level) with a grip just outside shoulder width. Vertical forearms are key.
2.) The Stance
Feet shoulder-width apart. Squeeze your glutes and brace your abs like you’re about to get punched.
3.) The Press
Pull your head back slightly so the bar clears your chin, then drive the bar straight up in a vertical line.
4.) The Lockout
Once the bar clears your head, push your head back through (“pushing your head through the window”) and lock your elbows at the apex.
It can be performed using a barbell, dumbbells, or kettlebells, either standing or seated. The standing barbell version is generally considered the ultimate test of raw, functional upper-body pressing power.
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