# Overhead Press

URL: https://heatsy.app/ex/overhead-press

Also known as: Barbell Shoulder Press, Military Press, OHP, Standing Overhead Press, Barbell Overhead Press, Standing Barbell Press, Strict Press, Standing Military Press, BB OHP, Overhead Barbell Press, Barbell Front-Rack Press, Front-Rack Overhead Press, Front Rack Shoulder Press, BB Front-Rack Press, Barbell Press From Front Rack

Body region: Shoulders, Arms

## Muscles

- Main: Deltoid
- Helps: Pectoralis Major, Serratus Anterior, Trapezius, Coracobrachialis, Triceps
- Holds: Levator Scapulae, Supraspinatus, Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Biceps, Anconeus

## Equipment

- Barbell

## Technique

1. Take the bar from a rack set at upper-chest height (or clean it to the shoulders), hands just outside the shoulders, elbows slightly in front of the bar, and step back with feet hip-width apart.
2. Squeeze glutes and brace your abs.
3. Press the bar up, moving your head back slightly to let it pass.
4. Lock out over the mid-foot, then lower back to the collarbone.

### Cues

- Push your head through at the top.
- Keep ribs down.

### Common mistakes

- Leaning back to push the bar.
- Flaring the ribs and arching the lower back.
- Pressing the bar out in front instead of straight up.
- Racking the bar so low or so high that you have to squat or tiptoe to unrack it.