Overhead Press

These notes combine advice from 9 reviewed passages across 7 workouts.

Overview

The overhead press moves a load upward along a vertical line and requires control of the elbows and alignment at the top. It can be performed with a barbell or dumbbells, and a seated version can be done at the end of a bench. [1] [3] [5] [6]

Technique

Keep the elbows inward, close, and even at the instructed shoulder-height position. Press straight upward without allowing the path to curve. At the top, bring the hand, elbow, shoulder, and waist into the same line. [1] [3]

With a barbell, move the head slightly back as the bar rises so it can pass the face, then reach the aligned top position. Dumbbells leave the space between the hands open, so this head movement around a central bar is unnecessary. The lifting line should still remain consistent. [3] [4]

Equipment and setup

In this training terminology, using a barbell makes the movement an overhead barbell press, while using dumbbells makes it a shoulder press. A seated overhead press can be set up by sitting at the end of a bench. [5] [6]

Programming

When bench press and overhead press are alternatives in one session, start with bench press while energy is highest. If the bench is occupied, overhead press can serve as the available alternative. [8]

Safety

Coach’s claim

Correct overhead press technique may help reduce the risk of injury. [7]

Coach’s experience

In his own training, the coach completed a station more comfortably when it included overhead press, shoulder work, and a leg-pull movement. He felt that adding a leg pull or a similar movement made the rest portions more comfortable. [2]

Sources

1. 2025-03-18, 2392.5-2400.8s

Workout: workout:2025-03-18

Passage: passage:2025-03-18:000663-000672

2. 2025-03-25, 2014.5-2032.0s

Workout: workout:2025-03-25

Passage: passage:2025-03-25:000615-000623

3. 2025-06-15, 1428.2-1458.0s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:000478-000490

4. 2025-06-15, 1458.6-1487.4s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:000491-000503

5. 2025-06-15, 1696.2-1701.5s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:000549-000549

6. 2025-06-29, 1406.2-1419.5s

Workout: workout:2025-06-29

Passage: passage:2025-06-29:000422-000425

7. 2026-07-26, 3780.3-3785.5s

Workout: workout:2026-07-26

Passage: passage:2026-07-26:001106-001108

8. 2026-08-04, 737.1-750.3s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000255-000258