The standing overhead press works the delts and triceps while your legs, glutes and abs hold the torso as one piece.
1Starting position2End position
Setup
Take the bar from the rack at chest height, grip a little wider than your shoulders, bar resting on your front delts, elbows slightly in front of the bar. Feet hip-width, glutes and abs tight, ribs down.
Execution
Stand tall, take the bar with an overhand grip wider than shoulder-width, and press it up over your head, arms straight — starting position.
Inhale and lower the bar to your collarbone.
Exhale and press it back up overhead.
Common mistakes
Big arch in the lower back — squeeze glutes and abs, the torso stays straight.
Bar travels forward in an arc — pull your head back and press straight up, then bring your head back under the bar at the top.
Using leg drive — that's a push press; for a strict press the knees stay straight.
Short lockout — finish with straight arms overhead.
