The Barbell Overhead Press: Technique Step by Step

**0 to Elite course · Lesson 57 of 100 · Level 3: Novice to Intermediate** The barbell overhead press, sometimes called the military press or strict press, is the hardest of the big presses to load. That's what makes it so honest: you can't cheat it for long. This lesson turns the dumbbell press from Level 1 into a standing barbell lift. ## Where this lesson fits In [lesson 16 on overhead pressing for beginners](https://syp-fitness.co.uk/post/overhead-press-for-beginners) you learned to press dumbbells overhead seated and standing. If you want a deep dive on the shoulder press in general, including seated versions and shoulder health, [read the full shoulder press guide](https://syp-fitness.co.uk/post/shoulder-press-technique). This lesson focuses on one specific lift: the standing barbell press, which trains your shoulders, triceps and upper back while your whole trunk works to stay still. It pairs naturally with the [bench press from the last lesson](https://syp-fitness.co.uk/post/bench-press-technique). Many intermediate programmes, such as the [upper/lower split](https://syp-fitness.co.uk/post/upper-lower-split), use one as the main lift on one upper day and the other on the next. ## The set-up 1. **Rack height.** Set the bar at about collarbone height so you can unrack it without going onto your toes. 2. **Grip.** Hands just outside your shoulders, thumbs wrapped. The bar sits low in your palm, over the forearm bones, with wrists stacked rather than bent back. 3. **Elbows.** Elbows slightly in front of the bar, not pointing straight down and not flared out. 4. **Stance.** Feet about hip width. Squeeze your glutes and thighs. This locks your pelvis so your lower back doesn't arch. 5. **Brace.** Breathe in and brace your midsection, just as you would for a squat. ## The movement and cues The bar starts on the front of your shoulders. To press it in a straight line, your head has to get out of the way: * Pull your chin back slightly (a small double chin) as the bar passes your face. * Once the bar clears your forehead, push your head and chest forward "through the window" so you finish with the bar directly over the middle of your feet. * At the top, shrug up slightly and fully straighten your arms. Your ears should be roughly in line with your arms, not behind them. Lower the bar under control back to the shoulders, moving your chin back again on the way down. Breathe at the top or reset your breath between reps. Helpful cues: **"squeeze your glutes"**, **"bar close to the face"** and **"finish tall"**. ## Common mistakes * **Leaning back.** Turning the press into a steep incline press by arching the lower back. Squeeze the glutes harder and lower the weight. * **Bar drifting forward.** Pressing around your face instead of moving your head. The further forward the bar, the harder and riskier the lift. * **Bending the knees to help.** That's a push press, a different exercise. Keep the legs straight for a strict press. * **Wrists bent back.** This leaks force and can hurt. Keep the bar low in the hand. * **Half reps.** Lock the arms fully overhead every rep. > If you have a past shoulder injury, pain when lifting your arm overhead, or can't raise your arms fully without arching your back, see a GP or physiotherapist before loading this lift. Stop any set that causes sharp or pinching pain in the shoulder. ## How to regress and progress To regress, go back to seated dumbbell presses or a landmine press (pressing one end of a barbell anchored in a corner), which is kinder to stiff shoulders. Improving overhead mobility, covered in [lesson 22 on mobility](https://syp-fitness.co.uk/post/mobility-exercises-for-beginners), also helps. To progress, expect slow gains: the overhead press moves up more slowly than any other big lift. Small plates of 0.5 to 1.25kg per side are worth buying or finding. Work in 3 to 5 sets of 4 to 8 reps, and when weekly jumps stop working, add reps first, then weight. ## Your action steps 1. Do 3 sets of 8 with an empty barbell, practising the "chin back, then through the window" head movement. 2. Film one set from the side and check the bar travels in a straight vertical line over the middle of your feet. 3. Test whether you can raise both arms fully overhead against a wall without your lower back arching. If not, add the mobility work from lesson 22. 4. Choose a working weight for 3 sets of 6 with two reps in reserve, and log it. ## Frequently asked questions ### Is the barbell overhead press good for shoulders? Yes. Done with good form, it builds strength in the shoulders, triceps and upper back and trains your trunk to stay stable. Anyone with shoulder pain should get it checked before loading it. ### Why is my overhead press so weak compared to my bench? That's normal. Fewer and smaller muscles do the work and you're standing, so most people overhead press much less than they bench. Progress also comes more slowly. ### Should I lean back when overhead pressing? No. A slight backward lean of the whole body as the bar passes your face is fine, but avoid arching your lower back. Squeeze your glutes to keep your pelvis locked. ## Keep going Previous: [Lesson 56: Bench Press Form: How to Set Up and Press Safely](https://syp-fitness.co.uk/post/bench-press-technique) Next: [Lesson 58: How to Do a Pull-Up: A Plan for Your First Rep](https://syp-fitness.co.uk/post/how-to-do-your-first-pull-up) Lost your place? 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