Exercise · Form & cues
Overhead Press (Barbell) — form guide
Front & Side Delts · Triceps · Upper Traps. Equipment: Barbell. Difficulty: Intermediate.
TEMPO
2-0-2-1
Press the bar in a straight vertical line — move your head back slightly to let it pass, then forward again at lockout.
Cues
- Grip slightly wider than shoulders
- Brace core hard — this is a full-body stability move
- Bar starts at upper chest/clavicle level
- Lock out fully overhead — squeeze traps at top
- Controlled descent to starting position
Common mistakes
- Hyperextending lower back — weak core bracing
- Press path going forward — wastes energy
- Partial reps — missing top lockout for trap engagement
Injury notes
Substitute with DB Arnold Press or Landmine Press for shoulder pain
Progression
OHP progresses slower than bench. Add 1.25kg when completing all reps.