Barbell Overhead Press
Learn how to do Barbell Overhead Press with proper form. Watch the 4K video, 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 70kg 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
Calories Burned Doing Barbell Overhead Press
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, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
What exercises are similar to Barbell Overhead Press?
Similar exercises to Barbell Overhead Press include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Kusukuma Arnold na Dumbbell – Kukaa, Kuruka Nyuma na Dumbbell – Kupinda.
Is Barbell Overhead Press better than Mizunguko ya Mkono – Ndogo hadi Kubwa?
Both Barbell Overhead Press and Mizunguko ya Mkono – Ndogo hadi Kubwa target the Shoulders. Choose based on your available equipment and training goals.
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