Standing Barbell Overhead Press
Quick answer
The Standing Barbell Overhead Press mainly works the front delts, with help from the traps and triceps. Standing overhead press that strengthens the shoulders and demands solid core bracing. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Hold the bar at collarbone height, hands a little wider than your shoulders.
- Set your feet hip-width apart, brace your abs and glutes.
- Press the bar straight up, moving your head back slightly to let it pass.
- Finish with arms straight, bar over the middle of your foot, then lower under control.
Muscles worked
MainSecondary
- Anterior Deltoids
- Triceps
- Traps
Common mistakes
- Don't arch your lower back to press heavier.
- Keep your forearms vertical under the bar.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Standing Barbell Overhead Press work?
Mainly the front delts. It also works the traps and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Standing Barbell Overhead Press good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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