Should I press behind the neck or in front?

Pressing in front of the neck is the standard variation and suits most lifters because it allows a more natural shoulder position and safer bar path. Behind the neck pressing requires excellent shoulder mobility and increases injury risk for many people.

How do I stop hitting my chin with the bar?

Move your head back slightly as the bar leaves your shoulders to create clearance, then bring your head forward through the window created by your arms once the bar passes your forehead. The bar should travel straight up, not around your face.

Is overhead press harder than bench press?

Most lifters can overhead press significantly less weight than they bench press because the shoulders are smaller muscles than the chest and the movement requires more stabilization. A rough ratio is that your overhead press might be 60 to 70 percent of your bench press weight.

Overhead Press (Barbell)

The overhead press is a barbell exercise where you press the bar from shoulder height to full lockout overhead, primarily targeting the deltoids and triceps. It suits lifters of all levels who want to build shoulder strength and mass with a fundamental compound movement.

Muscle group: Shoulders
Primary muscles: deltoids, triceps
Equipment: Barbell

How to do the Overhead Press (Barbell)

Set the barbell at upper chest height in a rack, grip it just outside shoulder width, and unrack it to a standing position with the bar resting on your front deltoids.
Position your feet hip to shoulder width apart, brace your core, and squeeze your glutes to create a stable base.
Press the bar straight up by driving through your shoulders and extending your elbows, moving your head slightly back to allow the bar to travel in a vertical path.
Lock out your elbows at the top with the bar directly over your midfoot and your biceps near your ears.
Lower the bar under control back to the starting position at your shoulders, maintaining tension throughout the descent.

Form tips

Keep your forearms vertical throughout the movement to maintain the most efficient bar path and maximize pressing strength.
Squeeze your glutes and brace your abs hard to prevent excessive lower back arching and maintain a stable torso.
Press the bar in a straight vertical line rather than forward, moving your head back and then through as the bar passes your face.

Common mistakes

Leaning back excessively during the press shifts load to the upper chest and strains the lower back instead of keeping tension on the shoulders.
Pressing the bar forward in an arc wastes energy and reduces the weight you can lift compared to a vertical bar path.
Flaring the elbows too wide at the start creates a mechanically weak position and increases shoulder strain under heavy loads.

Sets and reps

For strength, perform 3 to 5 sets of 3 to 6 reps with heavier weight, and for hypertrophy, perform 3 to 4 sets of 6 to 12 reps with moderate weight.

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Frequently asked questions

Should I press behind the neck or in front?: Pressing in front of the neck is the standard variation and suits most lifters because it allows a more natural shoulder position and safer bar path. Behind the neck pressing requires excellent shoulder mobility and increases injury risk for many people.
How do I stop hitting my chin with the bar?: Move your head back slightly as the bar leaves your shoulders to create clearance, then bring your head forward through the window created by your arms once the bar passes your forehead. The bar should travel straight up, not around your face.
Is overhead press harder than bench press?: Most lifters can overhead press significantly less weight than they bench press because the shoulders are smaller muscles than the chest and the movement requires more stabilization. A rough ratio is that your overhead press might be 60 to 70 percent of your bench press weight.

More shoulder exercises

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