Standing Barbell Overhead Press

From the front rack, press the bar overhead and finish with it over the mid-foot; the trunk braces hard.

Shoulders Barbell

How to do it

Setup

Bar at the collarbones in the front rack, grip just outside shoulders, glutes and abs braced.

Steps

Press the bar straight up, moving the head back out of the way.
Push the head THROUGH once the bar passes.
Finish with the bar over the shoulders and spine; lower with control.

Common mistakes

Leaning back to press: that is an incline bench standing up; ribs down. Bar looping around the face: straight line, head moves. No head-through: the lockout stays soft until the shoulders stack.

Breathing

Big breath before the press, exhale at lockout.

Guides

How to Build Muscle: The Beginner's Guide to Training in the Gym

Two or three full-body sessions a week, a few hard sets per muscle, a little more weight over time, and enough protein to rebuild. The whole method in one guide, with the program to start and your first 12 weeks laid out.

September 29, 2026 · 9 min read

How to Build Bigger Shoulders: Front, Side and Rear Delts

The front of the shoulder grows from your presses; the side and the rear need raises and flies of their own. What each part does, six exercises with a cue for each, and a two-session plan.

September 30, 2026 · 8 min read