The overhead press is a fundamental strength exercise that primarily targets the shoulders (deltoids), triceps, and core while engaging the entire body for stability. Proper technique is critical to maximize effectiveness, prevent injury, and ensure progressive strength development. The exercise involves pressing a barbell or dumbbells from shoulder height to full arm extension overhead, with strict attention to body alignment, grip, and movement control.

Key findings from the sources reveal:

• Stance and grip: Feet should be shoulder-width apart with a grip slightly wider than shoulder-width, ensuring the bar rests at collarbone or upper chest level ^[4][5][6].
• Body alignment: Maintain a neutral spine, engaged core, and slight lean-back (without excessive arching) to allow the bar to clear the face ^[1][3][8].
• Execution: Press the bar vertically in a straight line, locking elbows at the top while shrugging the shoulders, and control the descent to the starting position ^[6][4].
• Common mistakes: Avoid using leg drive (unless performing a push press), excessive back arching, or incomplete range of motion, as these compromise form and increase injury risk ^[6][8].

Proper Overhead Press Technique: Step-by-Step Guide

Setup and Starting Position

The overhead press begins with precise setup to ensure stability and proper muscle engagement. Start by positioning the barbell at shoulder height on a rack, slightly below collarbone level, to allow for an unobstructed lift-off ^[2][4]. Your feet should be shoulder-width apart with a slight outward flare (5–10 degrees) to create a stable base, and your grip should be just wider than shoulder-width to optimize shoulder mechanics and reduce wrist strain ^[4][5]. This grip width varies slightly by individual anatomy, but a general rule is to place hands where the forearms remain vertical during the press ^[6].

Before lifting the bar, engage your core by bracing your abdominals as if preparing for a light punch, and squeeze your glutes to stabilize the pelvis and lower back ^[3][10]. This "full-body tension" is critical to prevent excessive spinal extension (arching) during the press. Key setup cues include:

• Bar placement: Rest the bar on the "shelf" created by your front deltoids and collarbone, not on the chest or neck ^[1][3].
• Elbow position: Keep elbows slightly forward (not flared outward) to protect the rotator cuff and maintain leverage ^[4].
• Head position: Look slightly upward (not straight ahead) to allow the bar to travel in a vertical path without hitting the chin or nose ^[6].
• Wrist alignment: Ensure wrists are straight (not bent backward), with the bar resting in the heel of your palm to distribute weight evenly ^[4].

A common setup error is gripping the bar too wide or narrow, which can strain the shoulders or reduce pressing power. Testing grip width with an empty bar first helps identify the optimal position for your biomechanics ^[5].

Execution and Movement Mechanics

The press itself should follow a controlled, vertical path with minimal deviation. Initiate the movement by driving the bar upward in a straight line, keeping it close to your face as it passes your nose and forehead ^[1][3]. As the bar ascends, allow your head to move slightly backward to clear the path, then return it to a neutral position once the bar passes ^[6]. This "head dodge" is subtle—excessive leaning back shifts the load to the lower spine and should be avoided ^[8].

At the top of the press, fully lock out your elbows and shrug your shoulders upward to engage the trapezius muscles, signaling completion of the concentric (lifting) phase ^[4][6]. The descent should mirror the ascent: lower the bar under control to the starting position, maintaining tension in the shoulders and core. Avoid dropping the bar or letting it "bounce" off your collarbone, as this increases injury risk and reduces time under tension ^[5].

Critical execution cues include:

• Bar path: The bar should travel in a straight vertical line from shoulders to overhead lockout, with no forward or backward deviation ^[1][6].
• Core engagement: Keep your ribs down and core braced throughout to prevent excessive spinal extension, which can lead to lower back strain ^[10][3].
• Elbow tracking: Elbows should move slightly forward (not outward) during the press to align with the bar’s path and protect the shoulders ^[4].
• Breathing: Inhale deeply into your belly before pressing, then exhale forcefully as you drive the bar upward (Valsalva maneuver) to stabilize the core ^[7].
• Full range of motion: Lower the bar to at least chin level (or until elbows reach 90 degrees) to ensure complete muscle activation ^[5][10].

Common execution errors include:

• Using leg drive: Unless performing a push press, avoid bending the knees or driving through the legs, as this turns the exercise into a lower-body-assisted movement ^[6].
• Incomplete lockout: Failing to fully extend the elbows at the top reduces shoulder engagement and limits strength gains ^[4].
• Excessive back arch: Over-arching (hyperlordosis) shifts stress to the lumbar spine; instead, maintain a neutral spine with slight, controlled lean-back ^[8][3].

For beginners, mastering the movement with an empty bar or light weights is essential to groove the motor pattern before adding load ^[1][5]. Advanced lifters can experiment with variations like the seated press or dumbbell press to address weaknesses or target specific muscle groups ^[2][9].