Shoulders · Trap Bar
Trap Bar Overhead Press
How to do the trap bar overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Trap Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand inside a trap bar and lift it to shoulder height with a neutral grip, palms facing each other on the handles. Brace your core and press the bar straight overhead until your arms are fully extended, then lower it back to your shoulders under control.
- 1Press the bar straight overhead and feel your shoulders and triceps drive
- 2it up
- 3Keep your core and glutes tight to hold a solid base
- 4Finish with the bar over the back of your head and your arms locked out
Common mistakes
- Don't arch your lower back to push the bar up
- Avoid flaring the bar forward; press it in a straight line
- Don't shrug your shoulders up toward your ears at the top
Muscles worked
The trap bar overhead press mainly works the front delts, triceps, and side delts, with the upper traps, forearms, upper chest, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the trap bar overhead press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.