The overhead press (OHP) is the foundational shoulder strength movement. Unlike machine presses, it requires whole-body tension and trains true overhead stability — a functional pattern most people neglect.
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Form Guide
Step-by-step: Overhead Press (OHP)
1Grip just outside shoulder width. Bar rests on your front delts with hands slightly in front.
2Before pressing: squeeze your glutes, brace your core, squeeze your lats. Full-body tension.
3Press the bar in a straight vertical line — move your face out of the way at the bottom, then return your face forward as the bar passes.
4At the top: shrug your traps up slightly to fully seat your shoulders in an overhead position (active overhead support).
5Lower under control to your front delts — do not let the bar crash down.
Common Mistakes
What most people get wrong
Pressing forward not vertical: lean back slightly if needed but bar path must be straight up.
Flaring ribs (overextending lower back): rib cage should be down, core braced.
Weak grip: squeeze the bar as hard as possible throughout.
Pressing with a false grip (thumb over bar): never — thumbs wrap around for safety.
Programming
How to program the Overhead Press (OHP)
Press 2 times per week. For strength: 5 sets of 5. For hypertrophy: 3–4 sets of 8–10. The OHP stalls faster than bench — cycling intensity helps. Pair with lateral raises for full shoulder development.
Good alternatives include: Dumbbell Shoulder Press, Arnold Press, Push Press, Lateral Raise.
The Overhead Press (OHP) is rated Intermediate. Learn the movement pattern with lighter weight before progressing.
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