How to Do an Overhead Press

Setting up the Exercise

Walk up to a bar so that you’re right up against it. Start with the bar on the rack. Getting right up close to it helps you position your arms, feet, and body correctly before taking it off of the rack. If you’re doing an overhead press for the first time, it’s best to start off with a small weight amount. A regular bar on a squat rack at your local gym will work (these are roughly 40–45 pounds (18,000–20,000 g), as will an Olympic bar. A power rack works as well.

Place the bar on the heel of your palm. Grip the bar with each of your hands and rotate your hands so that the bar is in your palms, as if you were going to lift the bar straight up. Bend your elbows to get a comfortable grip since you're so close to the bar. Holding the bar with the heel of your palms will give you the most force when you lift. It’s important that the bar is at the heel of your palm, right below your thumbs, as opposed to near your fingers.

Position your grip and feet shoulder-width apart. Since your body is up against the bar, bend your arms as if you're doing a push up. Ensure you’re in a comfortable stance and that your legs aren’t spread too widely.

Keep your elbows and forearms positioned vertically. This means that when you’re holding the bar close to your body, your forearm creates a straight, vertical line. As you move your arms up with the bar, your forearm stays in a straight line. Position your elbows slightly in front of the bar with your middle knuckles facing towards the ceiling.

Remove the bar from the rack and place it at your clavicle. With your hands and feet situated, lift the bar from the rack and bring it to the top of your chest. Keep the bar close to your body with your forearms creating a straight vertical line. Keep your elbows and forearms in the vertical position to ensure you’re lifting correctly. It helps if you brace your core right before starting the press. Keep the bar in the palms of your hands for the most power.

Completing the Exercise

Look at a point straight in front of you while doing the exercise. Pick a spot directly in your line of sight that’s in front of you, choosing an object that doesn’t move. Focus on this spot the entire time you’re doing the overhead press, making sure not to move your head. Avoid looking at the bar as you move it up and down. Your head will need to tilt slightly backwards as you move it out of the bar's way, but your eyes will still remain focused on one specific point.

Press the bar over your head in a straight line. Lift the bar up, moving from your chest to above your head, in as straight of a vertical line as possible. This ensures you’re working the proper muscles. Exhale as you lift the weight, then inhale as you lower it.

Move your head backwards to avoid having the bar hit your chin. To successfully move the bar in a straight line, you’ll need to tilt your head back slightly to allow the bar to pass. Once the bar has passed, move your head forwards so that you’re not leaning backwards as you complete the press. It’s a good idea to practice moving the bar vertically slowly at least once so that you can determine how far back and when to move your head.

Keep your back and legs straight when doing the exercise. It’s important to avoid leaning forwards or backwards with your body while doing the overhead press. Lock your knees and hips so that they don't move, ensuring you don't use your legs to assist you in lifting the bar. Try not to arch your back when you move your head out of the way for the bar to pass. Don’t bend your knees or squat when you’re doing the exercise, as this uses your legs to lift the weight instead of your arms. Squeeze your glutes as you lift the bar to help your body stay vertical and aligned.

Hold the bar overhead with your arms completely extended. Continue moving the bar in a vertical line until your elbows are locked and the bar is overhead. Hold the bar at this position for a second to fully engage your muscles. The bar, your shoulders, and the front of the hips should all be aligned as you're doing this.

Lower the bar back down to your chest to repeat the motion. Do this carefully after you've fully extended your arms and completed the overhead press, lowering the bar back to its original starting point. Let the bar touch your chest briefly before lifting it up again. Lower the bar slowly to engage your muscles.

Start with 2 to 4 sets of 8 to 10 reps using a lighter weight. Take a 1-2 minute break after each set. This allows you to build your shoulder strength and perfect your form. Gradually increase your weight as you build your strength. Once you have a base strength and good form, you can start to lift heavy. When you're ready to lift heavy, do 5 sets of 5 overhead presses each. Take a break after each set, pausing for a minute or two to let your muscles relax. If 5 sets feel like too much, try doing 2 or 3 and work up to doing 5 full sets.