Move · Videos · Technique · 5 min

How to Do the Standing Barbell Overhead Press

How to Do the Standing Barbell Overhead Press — video by Barbell Logic Play · 5:22

Video by Barbell Logic on YouTube · Open on YouTube

A step-by-step coaching session on the standing barbell press: grip and start position, the lockout, how to move your head out of the bar's path and how to start the first rep. For people learning barbell lifts.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • barbell
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Step by step 5

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  1. Start position: shoulder-width grip, thumbs wrapped, wrists straight, elbows slightly in front of the wrists. 0:07
  2. Lockout: bar balanced over elbows, shoulders, hips and mid-foot, with a strong shrug at the top. 1:25
  3. The press: push your hips forward and lean back slightly so the bar travels close past your face. 1:56
  4. First rep from the bottom: pause, stay tight and use the hips-forward lean to spring the bar up. 3:08
  5. A full set: lower the bar the way it went up, keeping it close to your face and balanced over mid-foot. 4:11

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Grip about shoulder width with straight wrists and elbows slightly in front of the wrists
  • Push the hips forward and lean back a little so the bar travels close past your face
  • Finish balanced over mid-foot with a strong shrug at the top

What it works

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Joints it uses 1 take load

  • Shoulders takes loadstanding barbell overhead press
  • Elbows movespressing the bar overhead
  • Wrists & hands movesstraight wrists under the bar
  • Lower back movesleaning back with hips forward under the bar

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Barbell Logic; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety