The overhead press is one of the best exercises for strong, broad shoulders. You press a barbell from your chest straight over your head, standing and without support. Sounds simple, but this is exactly the lift where you see a lot of arched backs, flared elbows and wrists bending far backwards in the gym.
In this article you'll learn how to do the overhead press step by step, how to set up your grip and wrists, which mistakes to avoid and when wrist wraps are a useful addition.
What is the overhead press?
The overhead press, also called the military press or standing shoulder press, is a compound exercise where you press a barbell from your collarbone over your head until your arms are locked out. Your front and side delts do most of the work, helped by your triceps and upper back. Because you're standing, your core, glutes and legs also have to work hard to keep your body stable.
That makes it a real strength exercise, not just a shoulder exercise. You'll find more exercises that hit several muscle groups at once in our article on the best compound exercises.
Overhead press step by step
Start with an empty bar or a light weight and go through these steps calmly.
Set the rack at the right height
Place the bar in the rack at roughly the height of your sternum. That way you can unrack it without going up on your toes or bending deep at the knees.
Grip the bar slightly wider than your shoulders
Grip the bar with your hands just outside shoulder width. In the starting position your forearms should be as vertical as possible under the bar.
Brace your body
Take one or two steps back and set your feet hip-width apart. Squeeze your glutes and abs, as if you're bracing for a push to the stomach.
Breathe in and press straight up
Breathe in, hold your breath and press the bar up. Move your head slightly back so the bar can pass your chin, instead of going around it.
Get under the bar
As soon as the bar passes your forehead, bring your head forward again, under the bar. Finish with locked arms and the bar over your midfoot.
Lower under control
Lower the bar along the same line back to your collarbone, breathe out or take a new breath and start the next rep.
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View productGrip and wrist position: how to keep your wrists straight
In the overhead press the bar rests in your hands, and your wrists sit between the weight and your forearms. If your wrist bends far back, the bar sits behind your forearm and your press becomes less efficient. Many lifters also feel that in their wrists.
- Let the bar rest low in your palm, close to the heel of your hand, not in your fingers.
- Keep your knuckles pointing roughly towards the ceiling so your wrist stays as straight as possible.
- In the starting position, keep your elbows slightly in front of the bar, not flared far out.
- Squeeze the bar hard. A firm grip helps keep your whole arm stable.
Tip
Film your overhead press from the side once. If you see your wrist bending far back or the bar travelling in an arc around your head, you know right away where you can improve.
5 common overhead press mistakes
Over-arching your back
If you lean far back to get the weight up, it turns into a kind of incline bench press and puts a lot of stress on your lower back. Squeeze your glutes and abs and pick a lighter weight if needed.
Elbows flared too far out
If your elbows point straight to the sides at the start, you lose strength. Keep them slightly in front of the bar so your forearms stay vertical.
Pressing around your head
A bar that travels forward in an arc costs unnecessary strength. Move your head out of the way briefly and press in a straight line.
Not locking out fully
If you stop halfway, you miss the last part of the movement. Press until your arms are straight and your head is under the bar.
Adding weight too quickly
Shoulders are smaller muscle groups than your legs, for example, so the jumps in weight are smaller too. Build up gradually and keep your technique consistent.
Wrist wraps for the overhead press: when do they make sense?
Wrist wraps are sturdy straps you wrap around your wrist for extra support. On heavy overhead press sets they can help keep your wrist in a stable position, so you can focus on the press itself. They're no replacement for good technique: set up your grip properly first and use wraps mainly on your heaviest sets.
Want to know exactly what wrist wraps do? Read what wrist wraps are and how to use wrist wraps. The Premium Wrist Wraps are made for pressing movements like the overhead press and bench press.
Sample shoulder workout with the overhead press
You can use this example on a push or shoulder day. Treat the sets and reps as a starting point you can adjust yourself.
| Exercise | Sets | Reps | Focus |
|---|---|---|---|
| Overhead press | 4 | 5 to 8 | Shoulder strength |
| Seated dumbbell press | 3 | 8 to 10 | Front delts |
| Lateral raise | 3 | 12 to 15 | Side delts |
| Face pull | 3 | 12 to 15 | Rear delts |
Looking for more variety? Check out the top 5 best shoulder exercises. To get stronger week after week, the principle of progressive overload helps.
Tip
If you feel pain in your shoulder or wrist while pressing, stop and have it checked by a doctor or physiotherapist before you continue training.
Frequently asked questions about the overhead press
Which muscles does the overhead press work?
Mainly your front and side delts and your triceps. Your upper back, core and glutes help keep you stable.
Is the overhead press better standing or seated?
Both have their place. Standing also trains your stability, while seated lets you focus more on your shoulders. Many people combine both in their program.
How wide should I grip the bar?
A good start is just outside shoulder width, so your forearms are vertical under the bar. Small adjustments are fine, as long as your wrists stay straight.
Do I need wrist wraps for the overhead press?
Not necessarily. On light sets you usually don't need them. On heavy sets they can give your wrists extra support, on top of a good grip.
In summary
The overhead press builds strong shoulders and a stable torso. Grip the bar just outside shoulder width, keep your wrists straight, brace your core and glutes and press up in a straight line. Build up gradually and use wrist wraps on your heaviest sets for extra support. You'll find more articles and tools in the Fitness Hub.
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