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.
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 175 calories 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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Start Free TrialMuscles Worked by Barbell Overhead Press
Equipment
- Short bar
Calorie Calculator
MET 5Calories = 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)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
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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
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