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
See it in motion
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.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the barbell overhead press for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arnold press
- How to do the cable face pull
- How to do the cable lateral raise
- How to do the dumbbell front raise
- How to do the dumbbell lateral raise
- How to do the dumbbell overhead press
Last reviewed April 2026.