Want stronger shoulders, a solid core, and better posture? The overhead press is one of the best moves to get there.
Also called the shoulder press, strict press, or military press, this classic lift works your deltoids, triceps, upper chest, and core. Whether you use a barbell or dumbbells, it builds strength, muscle size, coordination, and functional fitness.

Let’s break down how to master it, why it works, variations to try, and mistakes to avoid.

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How to Do an Overhead Press

Follow these steps to press safely and effectively: Grip the bar just outside shoulder width and keep it firm. Rest the bar on your shoulders and collarbone with elbows slightly forward. Stand with feet shoulder-width apart, brace your core, and keep your spine neutral. Inhale and push the bar straight overhead, moving your head slightly back to clear it. Fully extend your arms at the top while keeping your body stable. Lower the bar slowly back to your shoulders under control before starting the next rep.

Benefits of the Overhead Press

This lift is more than a strength test—it’s a full upper-body builder. It strengthens your shoulders, targeting all three heads of the deltoids for size, stability, and power. It develops the upper body by engaging the triceps, upper pecs, and back muscles. Holding weight overhead activates the abs and obliques for a stronger core. Using multiple large muscles boosts calorie burn, improving metabolism and fat loss. Pressing overhead also improves posture and balance, helping you stabilize under load. Plus, it builds functional fitness, making everyday tasks like lifting luggage or carrying children easier.

Overhead Press Variations

Mix up your training to target muscles differently and avoid plateaus:

• Push Press: Add a small knee dip for extra power and heavier loads.
• Seated Overhead Press: Remove leg assistance to isolate the upper body.
• Arnold Press: Rotate dumbbells as you press to activate more shoulder fibers.

Muscles Worked

The overhead press hits multiple muscle groups:

• deltoids
• triceps
• upper pectorals
• core muscles.

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Common Mistakes to Avoid

Arching your back can strain your lower spine—keep your core tight and maintain a neutral spine. Flaring elbows out to the sides stresses the shoulders—keep them slightly forward. Avoid using momentum unless you’re intentionally doing a push press. Control the lift from start to finish.

Safety Tips

Warm up with dynamic stretches and lighter presses. Maintain a proper grip—hands just outside the shoulders, wrists straight, elbows slightly forward. Keep your core engaged throughout the lift. Move at a controlled pace to reduce injury risk. If lifting heavy, use a spotter or set safety pins in a power rack.

Takeaway

The overhead press is a powerhouse move for strength, muscle, and coordination. Learn the form, add smart variations, and train consistently for maximum results. Keep your core tight, posture strong, and safety in check—you’ll feel the difference in the gym and in daily life.