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All shoulders exercisesShoulders · Gym

Standing Overhead Press

Foundational overhead strength lift.

IntermediateBarbell4 × 5–8
Standing Overhead Press demonstration thumbnail — Build Bigger Shoulders (Overhead Press)
ShouldersBarbell

Standing Overhead Press

Demo · Jeff Nippard

Verified Standing Overhead Press demonstration by Jeff Nippard. Click to play.

How to do the Standing Overhead Press

  1. 1Bar starts on front delts
  2. 2Glutes tight, no lean
  3. 3Head through at lockout

Benefits of the Standing Overhead Press

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Also trains triceps, core as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services