What equipment do you need for the barbell overhead press?

You need barbell to do the barbell overhead press.

What is a good barbell overhead press?

For men, a good barbell overhead press is about a 152.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 72.5 lb and elite lifters pass 247.5 lb. For women, the standards run from about 32.5 lb to 142.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Barbell

Barbell Overhead Press

How to do the barbell overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Barbell exercises

How to do it

Stand with feet shoulder-width apart, barbell at upper chest. Press bar overhead until arms are fully extended. Lower bar back to chest with control.

1Press the barbell overhead from your shoulders, keeping the bar path vertical; you should feel your shoulders and triceps doing the work
2Brace your core and glutes to stabilise your torso and maintain a straight line
3Lock out at the top with your biceps by your ears and squeeze

Common mistakes

Don't arch your back excessively or lean too far backward
Avoid flaring your elbows or letting the bar drift forward
Don't shrug your shoulders toward your ears, keep them down and stable

Muscles worked

The barbell overhead press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.