The overhead press, also known as the shoulder press, is a staple upper body strength exercise that targets the deltoids, trapezius, triceps, and several stabilising muscles in the core and upper back. While effective, it can be risky for beginners if performed incorrectly, especially when it comes to shoulder health and spinal safety.
This guide provides a beginner-friendly, physiotherapy-informed approach to learning and performing the overhead press safely and effectively.
What Is the Overhead Press
The overhead press is a movement where a weight (commonly a barbell or dumbbells) is lifted from the shoulders to above the head, with arms fully extended. It primarily targets the shoulders and arms, but also engages the upper back, chest, and core for stability.
It is commonly performed standing, which encourages full-body engagement and functional strength, but it can also be done seated to isolate the upper body more.
Benefits of the Overhead Press
- Builds shoulder and arm strength
- Improves posture and scapular stability
- Enhances core activation
- Transfers to daily tasks like lifting overhead (e.g. placing items on a shelf)
- Supports athletic performance, especially in sports requiring upper body strength
Technique: How to Perform a Safe Overhead Press
Step-by-Step Guide
- Starting Position
- Stand with feet hip-width apart
- Barbell should rest on the front of the shoulders, hands slightly wider than shoulder-width
- Wrists straight and elbows slightly forward of the bar
- Bracing
- Engage your core and glutes
- Avoid excessive arching by keeping ribs down and pelvis slightly tucked
- The Press
- Press the bar overhead in a straight line
- As the bar rises, slightly move your head under the bar
- Finish with arms straight and biceps next to the ears
- Lowering
- Lower the bar slowly and with control
- Keep wrists straight and elbows slightly forward
- Avoid “clunking” into the shoulders at the bottom
Common Overhead Press Mistakes
| Mistake | Why It Happens | Why It’s a Problem | How to Fix It |
|---|---|---|---|
| Overarching the lower back | Weak core, poor thoracic mobility, glute weakness, lifting too heavy | Increases spine compression, causes lower back pain | Engage core, improve thoracic mobility, strengthen glutes, consider dumbbells/landmine press |
| Bar path curves forward | Limited shoulder/lat mobility, scapular weakness, poor setup | Strains front shoulder, inefficient lift, risk of impingement | Improve mobility, adjust grip, cue bar path straight, scapular strengthening |
| Shoulder shrug during lift | Overactive upper traps, poor scapular control | Neck/trap strain, poor biomechanics | Cue “shoulders down”, strengthen lower traps/serratus, stability exercises like carries |
| Elbows flare too wide/forward | Limited shoulder/wrist mobility, poor control, incorrect setup | Reduces efficiency, stresses shoulder joint | Keep elbows slightly forward, adjust grip, control eccentric, work on mobility |
| Poor bracing or breathing | Rushing, lack of cueing, fatigue | Reduces core stability, increases compensation risks | Diaphragmatic breathing, brace core, breath-holding techniques, core stability training |
| Bent wrists | Poor wrist mobility, wrong grip, improper bar position | Discomfort, poor force transfer | Stack wrist over elbow, bar across heel of palm, strengthen forearms, use wraps if needed |
Preparing to Press: Mobility and Stability First
Shoulder Mobility
Many beginners lack the shoulder mobility needed for a proper press. Check mobility by standing with your back against a wall, arms raised overhead. If you can’t touch your thumbs to the wall without arching your back, you may need mobility work.
Key exercises:
- Wall slides
- Foam roller thoracic extensions
- Sleeper stretch and pec stretches
Core and Scapular Stability
A stable core and scapulae (shoulder blades) are essential for safe pressing.
Key exercises:
- Dead bugs
- Pallof press
- Scapular push-ups
- Band pull-aparts
Technique: How to Perform a Safe Overhead Press
Step-by-Step Guide
- Starting Position
- Stand with feet hip-width apart
- Barbell should rest on the front of the shoulders, hands slightly wider than shoulder-width
- Wrists straight and elbows slightly forward of the bar
- Bracing
- Engage your core and glutes
- Avoid excessive arching by keeping ribs down and pelvis slightly tucked
- The Press
- Press the bar overhead in a straight line
- As the bar rises, slightly move your head under the bar
- Finish with arms straight and biceps next to the ears
- Lowering
- Lower the bar slowly and with control
- Keep wrists straight and elbows slightly forward
- Avoid “clunking” into the shoulders at the bottom
Equipment Choices
Barbell vs Dumbbells
- Barbell: Better for strength development and symmetrical loading
- Dumbbells: Allow more natural movement and are gentler on the shoulders
Resistance Bands
Good for absolute beginners or those with joint issues. They provide variable resistance and help build pressing mechanics without heavy loads.
Seated vs Standing
- Standing: Builds full-body stability and coordination
- Seated: Focuses on shoulder strength with reduced demand on the core
Beginners may benefit from starting seated before progressing to standing.
Programming for Beginners
Start with 2–3 sets of 8–12 reps, using light to moderate resistance. The focus should be on control, range of motion, and technique over weight.
Progression Tips
- Begin with dumbbells or a light barbell
- Use a mirror or record video to check form
- Increase weight gradually—no more than 5–10% each week
- Prioritise rest and recovery, especially for shoulders
Physiotherapy Tips for Injury Prevention
- Warm-up thoroughly: Include dynamic shoulder and thoracic mobility work
- Strengthen the rotator cuff: Exercises like external rotation with bands or dumbbells
- Balance your routine: Include pulling movements (e.g. rows) to counteract pressing
- Avoid pressing through pain: Shoulder pain is a warning sign—not a challenge
A physiotherapist can also screen for mobility restrictions or instability before starting.
When to See a Physiotherapist
You should consult a physiotherapist if:
- You have a history of shoulder injuries or impingement
- You experience pain or pinching during pressing
- You struggle to perform the movement despite good instruction
- You feel unstable or fatigued in your shoulder or upper back
They can provide hands-on assessment, manual therapy if needed, and corrective exercises tailored to your body.
Information is provided for education purposes only. Always consult your physiotherapist or other health professional.