What muscles does an overhead barbell press work?

The overhead barbell press mainly works the front delts, side delts, with help from the triceps, abs.

How many sets and reps of the overhead barbell press should I do?

At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Overhead barbell press: how to do it with proper form

Works the front delts, side delts. Equipment: Barbell. Level: advanced.

Also called: overhead press, military press, standing barbell press.

Overhead barbell press, start position — Fig. 1 — Start

Overhead barbell press, end position — Fig. 2 — End

Step by step

01Bar on front delts, brace hard.
02Press overhead, head moves back then through.
03Lock out over mid-foot.

Common mistake

Leaning back into a standing bench press.

Sets, reps and how often

Sets: 3–5 sets
Reps: 3–8 reps for strength, 8–12 for size
Rest: 2–3 minutes between heavy sets
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Easier · IntermediateBarbell bench press →

Overhead barbell press FAQ

What muscles does an overhead barbell press work?: The overhead barbell press mainly works the front delts, side delts, with help from the triceps, abs.
How many sets and reps of the overhead barbell press should I do?: At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common overhead barbell press mistake?: Leaning back into a standing bench press.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.