Shoulders · Compound Exercise
Standing Overhead Press
The Standing Overhead Press is a compound exercise that primarily trains the Shoulders, with help from the Triceps and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Intermediate
Muscles worked
Shoulders — primary
Triceps — assist
Core — assist
How to perform the Standing Overhead Press
1
Set up
Bar at clavicles, elbows under the bar.
2
Execute
Brace hard — press straight up, head leans back to clear bar.
3
Form check
Pull head through at lockout, bar over mid-foot.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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