How To Do the Overhead Press: Build Stronger Shoulders, Core Stability, and Total-Body Functionality

If you want bigger, stronger, and more defined shoulders, the overhead press deserves a permanent spot in your training routine. Unlike isolation movements, the overhead press is a compound, functional strength exercise that engages your entire upper body, stabilizing muscles, and core—making it one of the best lifts for building muscle and improving athletic performance.

What Is the Overhead Press?

Also referred to as the shoulder press or simply "the press," the overhead press is a vertical pushing movement typically performed with a barbell. While seated versions exist, the standing barbell overhead press is the gold standard, offering more benefits in terms of core activation, postural strength, and mobility.

This movement primarily targets the:

• Deltoids (shoulders)

• Triceps

• Upper pectorals

• Upper trapezius

• Core stabilizers

“Overhead pressing movements are foundational for shoulder development and core control, especially when performed in a standing position.”
— American Council on Exercise (ACE)

4 Benefits of the Overhead Press

1. Upper Body Strength

The overhead press builds total upper body strength by targeting:

• Shoulders (deltoids)

• Triceps

• Upper chest

• Upper back/traps

This strength translates directly to improved Olympic lifts, bench press, and overhead carrying capacity.

RELATED ARTICLE: 10 Best Shoulder Exercises To Build More Strength

2. Core Stability

Because the lift is performed in a standing position, the overhead press activates your entire core to resist spinal extension and maintain posture. As you press the bar overhead, your abs, obliques, and spinal erectors work to stabilize your trunk—making it an effective anti-extension core movement as well.

3. Better Shoulder Mobility

Regular overhead pressing promotes shoulder mobility by encouraging full range of motion and strengthening the muscles responsible for safe, controlled elevation of the arms. This can help prevent injuries, especially for athletes involved in sports with dynamic overhead movement (CrossFit, weightlifting, volleyball, swimming, etc.).

4. Improved Functional Strength

The overhead press is a functional movement, meaning it mimics real-world lifting patterns. It reinforces patterns of pushing, bracing, and stabilizing—essential for everyday activities like lifting, reaching, and carrying heavy objects.

RELATED ARTICLE: What Is Functional Training?

How To Overhead Press: The 1-2-3 Guide (ACE Recommended)

Starting Position

1. Set up a barbell in a rack at shoulder height.

2. Stand with feet shoulder-width apart, engage your core.

3. Grip the bar slightly wider than shoulder-width, palms facing forward.

4. Dip under the bar and let it rest across the top of your shoulders, elbows slightly in front of the bar.

Execution

1. Step back from the rack while keeping your torso upright and core braced.

2. Press the barbell straight overhead until your arms are fully extended, biceps in line with your ears.

3. At the top, avoid overextending—stay stacked through the ribs and pelvis.

4. Slowly lower the bar to your shoulders under control.

5. Repeat for 6–12 reps depending on strength or hypertrophy goals.

Pro Tips

• Squeeze your glutes and quads to prevent excessive lumbar arching

• Keep your elbows under your wrists—not flared out to the sides

• Exhale on the press, inhale on the return

• Use a false grip or wrist wraps if necessary for joint comfort

Overhead Press: Final Takeaway

The overhead press is more than just a shoulder builder—it’s a total-body strength movement that can elevate your athletic performance, posture, mobility, and raw power. It builds real-world strength, reinforces core stability, and enhances your capacity to perform heavy lifts with greater control and safety.

Add it to your push day, Olympic lift prep, or total-body strength day to reap its full benefits.

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