Exercise · vertical push
Barbell overhead press
Barbell overhead press is an intermediate vertical push movement that trains front_delts, side_delts, triceps, done with a barbell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–8 reps, tempo 2-0-1.
The most common mistake is excessive lower-back arch and pushing the bar around the face. If a barbell or the movement itself doesn't suit you, Dumbbell shoulder press or Machine shoulder press or Smith machine shoulder press or Cable tricep pushdown cover the same pattern. It's usually held back for shoulder, back, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Bar on front delts, grip just outside shoulders, glutes squeezed | बार कंधों के सामने, पकड़ कंधों से थोड़ी बाहर, ग्लूट्स टाइट |
| 2 | Press up and slightly back, move the head through at the top | ऊपर-थोड़ा पीछे प्रेस, ऊपर जाकर सिर आगे |
| 3 | Lower to collarbone under control; no leg drive | कॉलरबोन तक धीरे नीचे, टांगों से धक्का नहीं |
Equipment & who it fits
Needs a barbell, rated intermediate, held back for shoulder, back, hypertension, pregnancy issues. Search "overhead press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell overhead press work?
- Barbell overhead press primarily trains front_delts, side_delts, triceps, using a vertical push pattern with a barbell.
- What's the most common mistake with Barbell overhead press?
- Excessive lower-back arch and pushing the bar around the face
- What can I do instead of Barbell overhead press?
- The closest substitutes in this database are dumbbell shoulder press, machine shoulder press, smith machine shoulder press, tricep pushdown, which train the same pattern with different equipment.