Overhead Press

Intermediateupper-body

Weight at shoulder height, elbows slightly in front.

Press the weight from shoulder height to full lockout overhead. Builds powerful shoulders, triceps, and core stability.

Key points

•Start with the bar or dumbbells at shoulder height
•Brace your core and squeeze your glutes
•Press straight up, moving your head out of the way
•Full lockout overhead — ears between the arms

Practice with Coach Marcus

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Perform the movement, pause, repeat. Your coach speaks every 15 seconds.

Theory & Technique

The overhead press is the gold standard for shoulder strength. It primarily trains the anterior and medial deltoids, the triceps, and the upper chest, while demanding serious core stability to keep your spine neutral under load. Start with the bar or dumbbells resting on the front of your shoulders at collarbone height. Brace your abs hard as if someone is about to punch your stomach. Press the weight straight up, moving your head slightly back to clear the bar path, then push your head forward once the bar passes. Lock out fully overhead with your biceps by your ears. The bar should finish directly over your mid-foot for balance.

Fun Fact

Before the bench press became popular in the 1950s, the overhead press was THE test of upper-body strength — it was even an official Olympic lift until 1972!

Watch the real thing

Learn from real coaches first. Your live scoring compares you to the reference figure above; these videos are for learning, and stay with their creators on YouTube.