Your Cart is Empty
The barbell overhead press is a classic exercise that has been around for many years and remains a staple in most strength and conditioning programs. This exercise can be done with either an Olympic barbell or a standard barbell, depending on the lifter's preference. It targets the shoulders, triceps, and upper back muscles, making it a great all-around exercise for overall strength.
Shop The Collection: Smith MachinesThe barbell overhead press is simple to perform. Stand with your feet shoulder-width apart and hold the barbell in front of your chest with an overhand grip. Press the barbell upward by extending your arms until they are fully extended. Return to the starting position and repeat. Be sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the barbell up.
Shop The Gear: Altas AL-3061B All-in-One Functional Smith Trainer, $3,849.99 USD
The seated dumbbell overhead press is a variation of the barbell overhead press that allows you to target each side of the shoulder independently. This exercise also works the triceps and upper back muscles. To perform this exercise, sit on a bench with your feet firmly on the floor. Hold two dumbbells in front of your chest with an overhand grip. Press the dumbbells upward until your arms are fully extended. Lower the dumbbells back to the starting position and repeat. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the dumbbells up.
Shop The Collection: DumbbellsThe push press is another variation of the overhead press that can help increase your power and explosiveness. This exercise combines the traditional overhead press with a powerful leg drive. To perform this exercise, stand with your feet should width apart and hold the barbell in front of your chest with an overhand grip. Bend your knees slightly and then explosively extend them as you press the barbell upward. As you reach the top of the lift, lock out your elbows and press the barbell over your head. Reverse the motion to return to the starting position and repeat.
Shop The Gear: CAP Barbell Rubber Hex Dumbbells, from $5.99 USD
The single arm overhead press is a unilateral variation of the overhead press that allows you to target each shoulder independently. This exercise is great for correcting any muscle imbalances you may have between both sides of your body. To perform this exercise, stand with your feet shoulder-width apart and hold one dumbbell in front of your chest with an overhand grip. Press the dumbbell upward until your arm is fully extended. Lower the dumbbell back to the starting position and repeat on the other side. Be sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the dumbbell up.
The alternating dumbbell overhead press is a variation of the overhead press that allows you to target each shoulder independently. This exercise also works the triceps and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold two dumbbells in front of your chest with an overhand grip. Press one dumbbell upward until your arm is fully extended. Lower the dumbbell back to the starting position, then press the other dumbbell up. Continue alternating sides until all reps are complete. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the dumbbells up.
The log press is an advanced overhead press exercise that requires you to use a special log bar. This exercise is great for strengthening the shoulders, triceps, and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold the log bar in front of your chest with an overhand grip. Press the log bar upward until your arms are fully extended. Lower the log bar back to the starting position and repeat. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the log bar up.
The kettlebell overhead press is a great exercise for developing explosive upper body strength. This exercise also works the shoulders, triceps, and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with an overhand grip. Press the kettlebell upward until your arm is fully extended. Lower the kettlebell back to the starting position and repeat. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the kettlebell up.
The landmine press is a great exercise for developing shoulder stability and strength. This exercise also works the triceps and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold one end of the barbell in front of your chest with an overhand grip. Press the barbell upward until your arms are fully extended. Lower the barbell back to the starting position and repeat. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the barbell up.
The standing band overhead press is a great exercise for building shoulder and upper body strength. This exercise also works the triceps and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a band in front of your chest with an overhand grip. Press the band upward until your arms are fully extended. Lower the band back to the starting position and repeat. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the band up.
The medicine ball overhead press is a great exercise for developing explosive upper body strength. This exercise also works the shoulders, triceps, and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a medicine ball in front of your chest with an overhand grip. Press the medicine ball upward until your arm is fully extended. Lower the medicine ball back to the starting position and repeat. Make sure to keep your core tight throughout the exercise and focus on pushing through your heels as you press the medicine ball up.
Adding some variety to your training program is always a good idea, and these 10 overhead press exercises are a great way to do just that. Whether you’re looking to build strength, increase power, or just mix things up a bit, these exercises can help you reach your goals. Give them a try and see how they work for you!
