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Overhead press
ShouldersIntermediate
3D anatomy atlas — activated muscles
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Anterior deltoid· HighLateral deltoid· HighTriceps brachii· MediumTrapezius· MediumPosterior deltoid· Light
Press barbell overhead for shoulders.
Target muscle
Anterior deltoidLateral deltoidTriceps brachiiTrapeziusPosterior deltoid
Equipment needed
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Step-by-step guide
- 1Stand shoulder-width, bar racked at the upper shoulders (clavicle), elbows slightly ahead of the bar.
- 2Brace the core and glutes, keep the body rigid as one unit.
- 3Press the bar straight overhead, tucking the head back slightly so it passes close to the face.
- 4Once the bar clears the forehead, move the head under it; near-lock at the top, then lower under control.
Safety notes
Siết core và mông để TRÁNH ƯỠN LƯNG DƯỚI — ưỡn lưng khi đẩy nặng gây chấn thương thắt lưng.
Không đẩy thanh ra trước mặt — đẩy thẳng đứng theo trọng lực.
Không khóa khuỷu giật mạnh.
Người cứng vai/lưng nên đẩy ngồi có tựa lưng.
Correct form tips
- Squeeze glutes and core so you don't arch the back.
- Keep the bar path vertical, finishing right over the crown of the head.
- Keep wrists straight, not bent back.
Mistakes to avoid (injury risk)
- Arching the lower back to press → back pain; brace the core and lighten up.
- Pressing the bar forward → loss of power and balance.
- Using leg drive (unless intentionally push-pressing) → defeats the strict shoulder press.