How to Do an Overhead Press

Overhead Press Step by Step

Overhead Press

The muscles you work with the Overhead Press are pectorals, deltoids, triceps, and trapezius. Let’s translate it to chest, shoulders, arms, and upper back.

This exercise will help you:

  • Get bigger and stronger shoulders
  • Improve your core strength

You can do this exercise with:

  • Dumbbells
  • A Barbell
  • Kettlebells

Alright, next we’re going to go into our upper body. Overhead press. Pick up some weights that are comfortable for you. If you’re just starting out and you’re a beginner, five pounds should do it. You know your body to work with what’s best for you. After about 8-10 reps, it should feel difficult. If it doesn’t you’re too light. If it’s too hard, it’s too heavy.

  • For this exercise, you can use a pair of Dumbbells or a Barbell.

Overhead Press Step by Step

  • Feet are a little wider than hip-width apart, give yourself some stability.
  • Bring your arms up like so, elbows bent 90 degrees.
  • You’ll press up, and back to 90 degrees.
  • Pressing up, and back to 90 degrees.


  • Make sure your wrists are nice and straight.
  • You want to think of the entire shoulder through to the elbow moving up in an arc.
  • It’s not about pushing up, it’s not about moving from the elbow joint.
  • Bring the whole arm up into an arc as you happen to be bent at the elbow.

Overhead Press

What is overhead press good for?
The Overhead Press is one of the best exercises to build strong, muscular, and healthy shoulders. It is a complete workout because your legs, lower back, and core balance your body while your arms and shoulder are pressing the weight over your head.

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