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The Overhead Press is an upper body exercise that primarily targets the shoulders but also works the chest and triceps. This is a compound exercise which is well suited to intermediate lifters.



  • Set up a barbell in a rack at just below shoulder-height. Grab the bar just outside of shoulder width and keeping your elbows tucked in and forwards, lift the bar onto your upper chest and and step back.
  • Press the bar overhead keeping your elbows forwards and push your head “through the bar” as soon as the bar clears the top of your head. Slowly lower the bar and repeat.
  • Keep your glutes and abs tight to prevent your back overarching.

Shoulder Muscle Diagram.

Shoulder Muscles