# Wide-Grip Overhead Press

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

Also known as: Wide-Grip Military Press, Wide Barbell Shoulder Press, Wide-Grip OHP, Wide-Grip Shoulder 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](https://heatsy.app/ex/overhead-press)
- [Close-Grip Overhead Press](https://heatsy.app/ex/close-grip-overhead-press)