Wide-Grip Overhead Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Barbell
• Squat Rack

Technique

1. Unrack the bar at upper-chest height with hands clearly wider than your shoulders.
2. Stand tall, glutes squeezed and abs braced.
3. Press the bar straight up until the arms are straight.
4. Lower it to the top of the chest under control.

Cues

• Grip no wider than lets you keep the forearms close to vertical.
• Keep the ribs down to avoid arching.

Common mistakes

• Gripping so wide the shoulders feel pinched at the bottom.
• Arching the lower back as you press.

Alternatives

• Overhead Press
• Close-Grip Overhead Press