Shoulders Exercise Guide
Barbell Overhead Press (OHP)
Target Muscle
Shoulders
Equipment Needed
Barbell & Squat Rack
Difficulty
Intermediate
Step-by-Step Execution Instructions for Barbell Overhead Press (OHP)
- 1. Rack Position & Stance: Set the barbell at upper-chest height. Grip the bar just outside shoulder-width, rest it across your anterior deltoids, and step out with feet hip-width apart.
- 2. Glute & Abdominal Brace: Squeeze your glutes tightly and contract your abs to lock your pelvis and prevent lower back arching during the press.
- 3. Vertical Press Path: Inhale, tilt your head slightly back, and press the barbell vertically in a straight path close to your face until it clears your forehead.
- 4. Lockout & Head Through: As the bar clears your head, push your head forward into a neutral position and lock out arms overhead directly above your ankles.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of ScottHermanFitness.
Video demonstration by ScottHermanFitnessWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Anterior Deltoids Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Upper Body Focused Workout
See how Barbell Overhead Press (OHP) integrates into a weekly training split.
Alternative Exercise
Dumbbell Rear Delt Fly
Compare execution form and muscle activation patterns.
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