Compound Lift Series: Performing the Overhead Barbell Press

Like most lifting and even endurance exercises, mastering the Overhead Barbell Press is as simple as learning the quick and correct techniques and pairing that with an adequate amount of practice. Here at the Prevention and Performance Training Studio, one of our main goals is to ensure each of our gym goers are using proper and safe workout strategies. 

Not only will using safe workout practices assist you in building more muscle at a faster rate, but it will also guarantee you are doing all you can to prevent injury to your muscles, bones, and joints! As you can probably guess, experiencing a workout-related injury can significantly set you back in achieving your fitness goals. As it is our mission to help you achieve all your health and fitness objectives, we are committed to providing you quality guidance and encouragement to accommodate you in your journey.

The primary muscle group that is targeted when performing the Overhead Barbell Press are the Deltoid Muscles, which are your shoulder muscles. Furthermore, the secondary muscle group that is worked by this exercise is the Triceps Brachii. This is also commonly known as the muscle that runs along the back of your arm. As you can imagine, the Overhead Barbell Press is a well-rounded exercise to assist you in building quick strength in your upper arms! 

Mastering the Overhead Barbell Press and working out your Deltoid Muscles as well as your Triceps Brachii is a great way to build a strong arm with chiseled and lean muscles. So, let’s get started! 

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Check our Coach Rob’s key points to consider while performing the overhead barbell press: 

Setting Up the Rack:

It is very important to be mindful of the height placement of the bar on the rack before you begin lifting. Conveniently, the process of setting up your rack for an Overhead Barbell Press is a simple and easy process! While adjusting the bar’s height, a good rule is to make sure the safety pin is at the height of your armpit. 

At the most, you can have it a little higher than your armpit, but it is not recommended that the bar starts out higher than your shoulders. This placement guarantees you are putting your body in the correct position before you begin lifting. 

Proper Hand Placement:

Your hand placement is also important in the process of performing an Overhead Barbell Press. Align your hands with your shoulders when gripping the bar; it’s also acceptable for your hands to be slightly outside of shoulder width if that feels more comfortable.

Notably, your elbows should be aligned directly under your wrists while making the lifting motion. It’s even better if you can tuck your elbows in slightly for a more secure hold. At the time of pressing, it is essential for you to avoid flaring out your elbows while lifting as this can assert damaging tension and pressure on your shoulder joint. 

Time to Lift!

Lift the bar and take a couple of steps away from the rack to give you room to lift the bar without clinging it against other metal items. During this phase of the exercise, your feet should be firmly grounded to guarantee that you have adequate balance to properly perform the movement. 

Coach Rob recommends, as more of an advanced step, to focus on engaging your Glutes and core while performing the Overhead Barbell Press. This will help you maintain a strong grounded balance while lifting heavy. In addition, it will assist you in pushing power from the ground up to help you lift more efficiently and powerfully. 

Controlling the Bar

You’re now performing the overhead barbell press! As a final tip, we want to make sure you have all the tools needed to keep control of the bar as you continue to lift. This will assist you in perfecting your form and will allow you to perform more reps and sets. 

We recommend that, as you press the bar over your head, you push your head forward and through to ensure perfect form. You can see this motion performed in Coach Rob’s Compound Lift Series: OverHead Barbell Press Video. In addition, this video offers an in-depth start-to-finish demonstration of the exercise. 

It is also suggested that you leave time for a short pause at the top to secure a stable connection before you lower the bar again. When you lower the bar, it should go no lower than that neutral mid-chest point. Then, just when you are feeling as though you can’t perform any more reps in your present set, you can bring the bar back to the rack.

Concluding Thoughts

While it may seem like quite a few steps, an Overhead Barbell Press is a rather quick exercise to set up and begin performing! The important beginning-to-end takeaways of setting up and implementing this workout starts with setting up your bar at the armpit proper height. Likewise, your hand grip on the bar should be about shoulder-width apart if not a bit wider. 

Once you lift the bar, try to engage your glutes and core to stabilize and force the bar up from the ground-up. This will give you more lifting power and improve your overall balance. Finally, don’t forget to push your head through when the bar is at the top to maximize your lifting position! 

Correctly utilizing the Overhead Barbell Press is a great first step to take to build impressive shoulder muscles as well as lean and well-defined triceps. Building up these two muscle groups in combination is a sure way to gain fit arms you are proud of! 

Our team at the Prevention and Performance Training Studio is here to answer any questions you may have about the Overhead Barbell Press or any other exercise! Our services include, but are not limited to, one-on-one personal training, group training, nutrition plans, recovery management, and even online coaching memberships. 

To make an inquiry about an exercise or to ask about our services, we invite you to Contact Us or give us a call at (631) 871-4489.