Exercise guide

How to do standing overhead press

Front & side delts · triceps · core

Standing overhead press starting position — correct set-up before the first rep
Start
Standing overhead press finished position — the end of one repetition
End of rep

Step by step

  1. Set the bar on the rack at upper-chest height. Grip just outside shoulder width, elbows under the bar.
  2. Unrack, step back, stand with feet hip width, glutes and abs braced hard.
  3. Press straight up, pulling your head back slightly so the bar clears your chin, then push your head through once it passes.
  4. Lock out with the bar over your mid-foot, then lower for 2 seconds back to the collarbones.

The cue that matters

CueSqueeze your glutes before every rep — it stops the lower back arching into the lift.
AvoidLeaning back to muscle the bar up. If your ribs flare open, drop the weight.

Where this sits in the split

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