Standing Ovehead Push Press With Bar
Increases strength and power in the shoulders and triceps
Full BodyIntermediateStrengthPress
At a glance
| Muscles worked | Primary: deltoids, triceps. Secondary: core, traps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — stand with feet shoulder-width apart, holding a barbell at shoulder height with hands slightly wider than shoulder-width apart.
- Step 2: Initiation — engage core and squeeze shoulder blades together.
- Step 3: Main movement — explosively push the barbell straight up, extending the arms fully.
- Step 4: Pause — hold the barbell at the top of the movement for 1-2 seconds, squeezing the triceps and deltoids.
- Step 5: Return — control the barbell as you lower it back down to the starting position.
- Step 6: Repeat for the desired number of reps, focusing on proper form and avoiding momentum.
- Step 7: Rest for 60-90 seconds between sets, and adjust the weight as needed.
Equipment
- Barbell
Coaching tips
Benefits
Increases strength and power in the shoulders and triceps
Common mistakes
Not pausing at the top of the movement or using poor form
Make it harder
Increase barbell weight or reps
Make it easier
Decrease barbell weight or reps
Breathing
Exhale on push, inhale on return
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.