Upper body · Shoulders

Standing overhead press

How to do the standing barbell overhead press (military press), which muscles it works, how to avoid arching your back and seated or machine alternatives.

The overhead press means pushing a barbell from your shoulders to overhead while standing. It is the fundamental vertical push and one of the best builders of shoulder strength. Because it is done standing, it also demands stability from your abs and glutes.

Muscles worked

The deltoids, especially the front and side heads, drive the movement. The triceps straighten the elbows at the top and the traps help rotate the shoulder blades upward. Abs and glutes keep your lower back from arching.

How to do it

1. Take the bar from the rack at collarbone height, grip slightly wider than your shoulders, elbows slightly in front of the bar.
2. Feet hip-width apart, glutes and abs tight.
3. Press the bar straight up, moving your face back just enough for it to pass.
4. Once the bar clears your forehead, push your head "through the window": the bar finishes over mid-foot, in line with your ears.
5. Lower under control back to your collarbone.

Common mistakes

• Arching the lower back to push, turning it into a standing incline press. Lighten the load and squeeze your glutes.
• Bar finishing in front of your face, which loads the shoulders and back.
• Elbows flared wide from the start.
• Using your legs for momentum (that is a push press, a different exercise).

Variations and progression

The seated dumbbell shoulder press reduces lower-back load and allows a freer path. The machine press is the most stable option for beginners. Progress in small jumps: on this lift, 2–5 lb is already a lot.

Precautions

It loads the shoulder, elbow, wrist and lower back. If raising your arms overhead bothers your shoulder, choose the lateral raise or the machine press with a neutral grip.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Dumbbell lateral raise · Arm raise
  • Shoulder
• Cable lateral raise · Arm raise
  • Shoulder
• Front raise · Arm raise
  • Shoulder
• Reverse pec deck · Fly
  • Shoulder
• Machine shoulder press · Vertical push
  • Shoulder
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.