A compound exercise where you press a barbell overhead from a standing position, targeting shoulders and triceps.
- +Builds shoulder and triceps strength
- +Engages core and stabilizers
- +Great for overall upper body development
- –Requires good shoulder mobility
- –Can strain lower back if core is weak
- –Risk of injury if form breaks down
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Serratus
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set rack at upper‑chest height; load bar; stand feet shoulder‑width
- Grip just outside shoulders, thumbs around bar, wrists stacked over forearms
- Unrack to front rack: bar on upper chest, elbows slightly forward
- Brace hard: squeeze glutes, tighten core, keep ribs down and spine neutral
- Press up and slightly back; move head “through” as bar passes forehead
- Lock out with biceps by ears; shrug up; don’t overarch your low back
- Lower under control to upper chest, forearms vertical under the bar
- Breathe: big breath before press, exhale near the top; reset each rep