How to do the Overhead Press
The Overhead Press is a compound barbell exercise that mainly works your front shoulders, with help from your triceps, side shoulders and abs. Focus on three things: squeeze glutes before you press; move your head back, then through; finish with bar over mid-foot.
Front shouldersTricepsSide shouldersAbsBarbell
Setup
- 1Bar at collarbone height in rack
- 2Grip just outside shoulders
Three cues
- 1Squeeze glutes before you press
- 2Move your head back, then through
- 3Finish with bar over mid-foot
Most common mistake
Leaning back to press
Brace glutes and ribs
In Hindi · हिन्दी में
- 1दबाने से पहले कूल्हे कसें
- 2सिर पीछे, फिर आगे निकालें
- 3बार पैरों के बीच के ऊपर ख़त्म करें
आम गलती: दबाते हुए पीछे झुकें तो, कूल्हे और पसलियाँ कसें
Alternatives to the Overhead Press
Same movement, different equipment — for when the machine is taken or something doesn’t feel right.
Hear these cues between sets.
Gymie tells you the weight for your next Overhead Press set and says the cue that matters — in English or हिन्दी.
General guidance, not medical advice. Stop if you feel sharp pain and see a professional.