Standing Barbell Overhead Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Lateral Deltoid

Secondary muscles

Triceps, Upper Chest, Core, Traps

Equipment

Barbell

Movement pattern

Vertical Push (Push force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Unrack the bar resting across your front deltoids with hands just outside shoulder width.
2. Squeeze your glutes, quads, and abs hard to prevent lower back hyperextension.
3. Tuck your chin slightly as the bar clears your forehead, then press straight to lockout overhead.
4. Lower under control back to the collarbone shelf.

Joint & safety considerations

Filtered for Lower Back, Shoulder Impingement sensitivity. When you flag lower back or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Machine Overhead Shoulder Press	Machine swap	Machine
Standing Resistance Band Overhead Press	Bands swap	Bands
Seated Arnold Dumbbell Press	Dumbbell swap	Dumbbell
Seated Dumbbell Shoulder Press	Dumbbell swap	Dumbbell
Shoulder Pike Push-Up	Bodyweight swap	Bodyweight
Single-Arm Strict Kettlebell Military Press	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.