Standing Overhead Press

Anterior deltoid; demands core strength and stability.

• Compound
• Barbell
• Intermediate

How to do it

• Bar on your upper chest, elbows slightly in front
• Squeeze your glutes and abs so you do not arch
• Move your head back and press the bar in a straight line
• Once it passes your forehead, bring your head under the bar

Sets, reps and tempo

Ranges: 5–8 strength · 8–12 hypertrophy · 1–3 RIR

Tempo: Press for 1 s to lockout, lower for 2 s to your chin under control

Common mistakes

• Over-arching your lower back (press, do not do a standing bench)
• Pushing the bar forward instead of up
• Not moving your head through as the bar passes

Muscles worked

Primary

• Shoulders
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Incline Dumbbell Press
• Lateral Raise