How to Do the Overhead Press: Form, Starting Weight, Sets
The Overhead Press is a barbell exercise that mainly works your shoulder. Beginners start with 3 sets of 8–12 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Stand with your feet hip-width apart and the bar resting on your collarbones. Grip it a little wider than shoulder width.
- Take a breath and brace your core. Tuck your chin slightly and press the bar overhead.
- Once the bar passes your head, move your head forward so it's under the bar. Then lower it slowly back to your collarbones.
Common mistakes
- Leaning way back: the stress piles onto your lower back. Squeeze your glutes and abs and stand in a straight line.
- Letting the bar swing out in front of you: this strains your shoulders. Keep the bar close to your face and press straight up.
- Using your knees to push it up: your shoulders do less. Keep your knees straight and press with just your arms and shoulders.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 20kg |
| 60 kg woman, beginner | 12.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your shoulder or lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Overhead Press to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Overhead Press?
DailyFit starts beginners at about 30% of body weight (65% of that for women). That is about 20 kg for a 70 kg man and 12.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My lower back hurts when I do the Overhead Press.
Go lighter and squeeze your abs and glutes so your lower back doesn't arch. If it still hurts, stop and see a professional. When you pick shoulders or lower back as a problem area, DailyFit takes this exercise out of your routine.
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