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barbell vertical push Activity intensity • High
✓ knee safe
✓ wrist safe
Standing Barbell Overhead Press
Primary Muscles: anterior deltoid, lateral deltoid
Secondary Stabilisers: triceps, upper chest, core, traps
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
150s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Unrack the bar resting across your front deltoids with hands just outside shoulder width.
- Squeeze your glutes, quads, and abs hard to prevent lower back hyperextension.
- Tuck your chin slightly as the bar clears your forehead, then press straight to lockout overhead.
- Lower under control back to the collarbone shelf.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Seated Dumbbell Shoulder Press
dumbbell • beginner • Rest 120s
Same movement pattern Easier setup
Machine Overhead Shoulder Press
machine • beginner • Rest 90s
Same movement pattern Easier setup
Single-Arm Landmine Press
barbell • beginner • Rest 90s