Barbell Overhead Press

Learn how to do Barbell Overhead Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Shoulders TricepsChest Short bar

Barbell Overhead Press is a Short bar exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Barbell Overhead Press

A standing pressing exercise using a short bar to build shoulder strength and stability.


Instructions:


  • Stand upright with feet shoulder-width apart, holding a fixed bar at shoulder height with an overhand grip.

  • Keep your core braced and chest up.

  • Press the bar overhead until your arms are fully extended without locking your elbows aggressively.

  • Lower the bar under control back to shoulder height.

  • Repeat for the desired number of reps.


Common mistakes:


  • Arching the lower back excessively.

  • Using momentum from the legs when not intended.

  • Not fully controlling the bar during descent.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTricepsSecondary muscleChest
EquipmentStraight Bar

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Barbell Overhead Press

Type
Short bar exercise
Primary muscle
Shoulders
Secondary muscles
Triceps, Chest
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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Barbell Overhead Press
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Barbell Push Press
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FAQ: Barbell Overhead Press

What muscles does Barbell Overhead Press work?

Barbell Overhead Press primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.

How do you do Barbell Overhead Press correctly?

A standing pressing exercise using a short bar to build shoulder strength and stability. Instructions: Stand upright with feet shoulder-width apart,...

Is Barbell Overhead Press good for beginners?

Barbell Overhead Press has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Barbell Overhead Press?

Barbell Overhead Press requires: Short bar.

What are the benefits of Barbell Overhead Press?

Barbell Overhead Press strengthens the Shoulders, engages the Triceps and Chest, builds functional strength using Short bar. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Barbell Overhead Press?

Similar exercises to Barbell Overhead Press include Arm Circles – Small to Large, Barbell Front Raise., Dumbbell Arnold Press – Seated, Dumbbell Bent Over Reverse Fly. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Barbell Overhead Press better than Arm Circles – Small to Large?

Both Barbell Overhead Press and Arm Circles – Small to Large target the Shoulders. Barbell Overhead Press uses Short bar, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells
Dumbbell Bent Over Reverse Fly
MET 3.5

Dumbbell Bent Over Reverse Fly

  • Dumbbells
Dumbbell Devil Press
MET 9

Dumbbell Devil Press

  • Dumbbells

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