Standing Barbell Overhead Press

The Barbell Standing Overhead Press is a popular workout that effectively targets the Deltoids. If you’re aiming for proper form and efficient strengthening of your Deltoids, then you should start following our tutorial guide right away.

Barbell Standing Overhead Press Exercise Summary

  • Primary Muscles Worked: Deltoid – Anterior
  • Other Muscles (Secondary) Worked: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Barbell Standing Overhead Press Procedure

  • For the standing barbell overhead press, it is recommended to wear a belt.
  • Begin by gripping the barbell in front of you with an overhand grip wider than shoulder-width.
  • Lift the barbell up to your upper chest.
  • Press the barbell straight up until your arms are fully extended.
  • Lower the barbell back to the top of your chest and repeat the presses until you have completed your reps.

Overhead Press Muscles Worked

Target (Agonist)

  • Deltoid, Anterior


  • Deltoid – Lateral
  • Obliques
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None


To beef up your brawn, you gotta follow these kick-ass tips. And if you wanna avoid a trip to the hospital, these tips will be your new best friend.

  • To enhance your workout, you should decrease the pace of your movements, spending about 5 seconds on both the contraction and extension. This technique can help you build muscle mass by extending the time that your target muscles are under stress. Research shows that performing movements in this way makes the most significant contribution to achieving your goals. However, it’s not necessary to use this method every time you exercise; instead, consider implementing it occasionally.
  • Make use of a weightlifting rack equipped with safety bars that are set up with caution. By ensuring your safety, you can push yourself further and achieve a better pump.
  • Choosing a brief recovery time between sets is ideal, as long breaks might lead to time wastage while very short ones could hinder your ability to complete the entire set.
  • Making changes to your footing and broadening the distance between your feet can enhance your stability.

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Mistakes to Avoid

It’s important to steer clear of these common blunders if you want to maintain a beefcake bod and become a total powerhouse. Plus, kicking these gaffes to the curb will reduce your chances of becoming a fitness casualty.

  • If you want to improve your physical strength and boost your energy, it’s crucial to steer clear of common errors. Furthermore, avoiding these mistakes can lessen the chances of getting hurt.
  • Avoid using insufficient or excessive resistance while exercising. When you do not use enough resistance, your target muscles will not be effectively worked. Conversely, when you use too much resistance, you might end up cheating. Therefore, it is essential to focus on your technique to get the most out of it.
  • Stop Trying To Attempt To Lift More Weight Than You Can Do Correctly. You will forfeit your technique and may possibly end in an accident any time you make an attempt to work with to much weight.
  • Working out with a partner can be highly beneficial. Not only can they provide motivation, but they can also serve as a helpful spotter during your exercises.

To Avoid More Bodybuilding Mistakes Look Here.

Alternatives to Barbell Overhead Press

The barbell overhead press is a staple exercise for building shoulder strength, but it’s not the only way to achieve this goal. Dumbbell shoulder presses are a great alternative that allows for more range of motion and can activate more stabilizer muscles. You can also try using a resistance band or kettlebell for an overhead press variation. These options offer a different type of resistance and can challenge your muscles in a new way. Don’t be afraid to mix it up and try different exercises, as variety is key to preventing plateaus in your fitness routine.

Standing Dumbbell Military Press

Graphic image of Standing Dumbbell Military Press.

The Standing Dumbbell Military Press primarily works the shoulders, triceps, and upper back muscles. Compared to other similar exercises like the seated dumbbell press or a shoulder press machine, the standing variation requires more core stabilization and engages more muscle fibers throughout the body.

Seated Dumbbell Parallel Grip Shoulder Press

Graphic image of Seated Dumbbell Parallel Grip Shoulder Press.

The Seated Dumbbell Parallel Grip Shoulder Press targets the deltoids and triceps while also engaging the chest and back for stabilization. Compared to traditional overhead presses, the parallel grip allows for a more natural range of motion and reduces stress on the shoulders.

Resistance Band Shoulder Press

Graphic image of Resistance Band Shoulder Press.

Resistance Band Shoulder Press primarily works the deltoid muscles of the shoulders, as well as the triceps and upper back muscles. Compared to traditional shoulder press with dumbbells, the resistance band shoulder press provides more constant tension throughout the movement and allows for greater range of motion.

Lever Military Press (Machine)

Graphic image of Lever Military Press (Machine).

The Lever Military Press targets the deltoid muscles in your shoulders as well as the triceps and upper chest muscles. It is a great alternative to traditional barbell or dumbbell presses as it reduces the stress on your lower back and isolates the upper body muscles for more efficient and effective training.

Smith Machine Behind Head Military Press

Graphic image of Smith Machine Behind Head Military Press.

The Smith Machine Behind Head Military Press is a compound exercise that primarily targets the shoulder muscles. It is similar to the traditional military press but provides more stability and control during the movement, reducing the risk of injury. Compared to other shoulder exercises, the Smith Machine Behind Head Military Press allows for heavier loads and increased intensity.

Barbell Standing Wide Military Press

Graphic image of Barbell Standing Wide Military Press.

The Barbell Standing Wide Military Press is a compound exercise that targets several muscles of the upper body, including the shoulders, triceps, and upper back muscles. Compared to other similar exercises, such as the dumbbell shoulder press, the barbell standing wide military press allows for a greater range of motion and places more emphasis on the shoulders.

Opposing Complementary Exercises

The barbell overhead press primarily works the shoulders and triceps. To complement this exercise, it’s important to target opposing muscle groups, which are the chest and biceps. Some exercises that work these muscle groups and complement the barbell overhead press include: 1. Bench press – targets the chest muscles 2. Dumbbell flyes – focuses on the chest muscles 3. Bicep curls – works the biceps 4. Hammer curls – also targets the biceps 5. Push-ups – targets the chest and triceps muscles Incorporating these exercises into your workout routine can help you achieve a balanced and well-rounded physique.

Barbell Bench Press

Graphic image of Barbell Bench Press.

The barbell bench press is a great compound exercise that targets the chest, shoulders, and triceps. Compared to similar exercises, such as the dumbbell bench press, it allows for heavier weight to be lifted and therefore can stimulate more muscle growth. Additionally, it can improve upper body strength and power for everyday activities or sports.

Dumbbell Fly

Graphic image of Dumbbell Fly.

Dumbbell fly is an excellent exercise that primarily works your chest muscles. It targets your pectoralis major and minor, providing a greater range of motion compared to other chest exercises like push-ups and bench presses. Dumbbell fly also helps in improving overall chest strength and posture.

Barbell Standing Curl

Graphic image of Barbell Standing Curl.

Barbell Standing Curl is a compound exercise that mainly works your biceps, but also engages your forearms, shoulders, and upper back muscles. It allows you to lift heavier weights compared to other similar exercises, leading to greater gains in strength and muscular development.

Dumbbell Hammer Curl

Graphic image of Dumbbell Hammer Curl.

Dumbbell Hammer Curl works your biceps, forearms, and wrists. Its benefits include improved grip strength, bigger forearm muscles, and reduced strain on your wrists compared to traditional bicep curls.

Push Up

Graphic image of Push Up.

Push-ups work multiple muscle groups, including your chest, shoulders, triceps, and core. Compared to other exercises like bench press, push-ups engage more stabilizer muscles and offer a more functional and balanced workout. With push-ups, you can develop upper body strength, increase muscular endurance, and achieve better posture.

Barbell Standing Overhead Press Recap

From now on you can implement barbell standing overhead press appropriately. So now add barbell standing overhead press as a component of your habitual weight training routine to develop your Deltoids.

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