Overhead Press
Muscles worked: Front delts (assisted by side delts, triceps, traps).
How to do it
- Start by placing a barbell that is about chest high on a squat rack.
- Slightly bend the knees and place the barbell on your collar bone.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Squeeze glutes so ribs stay stacked
- Head through the window once the bar passes your face
Logging it
IronPack suggests working in the 5 to 8 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Seated DB Shoulder Press - front delts
- Machine Shoulder Press - front delts
- Smith Machine Shoulder Press - front delts
- Arnold Press - front delts
Track the overhead press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.