OVERHEAD PRESS
Barbell pressed overhead from the front rack. The foundational vertical push movement.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Set the barbell in the front rack position — resting on the front deltoids, elbows slightly forward.
- 2
Feet hip-width apart, core braced.
- 3
Press the bar directly overhead, moving the head back slightly to allow the bar to pass.
- 4
Lock out at the top — arms fully extended, bar over the mid-foot.
- 5
Lower under control back to the front rack position.
THE STANDARD
Full lockout overhead — arms fully extended. Bar directly over the mid-foot at the top. No leg drive (strict press).
COACHING CUES
COMMON MISTAKES
Pressing in front of the body rather than directly overhead.
Using leg drive — the strict press requires no lower body involvement.
Not locking out at the top.
Excessive lower back arch — brace the core throughout.
SCALING / SUBSTITUTIONS
Dumbbell shoulder press as an alternative.
Reduce load significantly — the overhead press is technically demanding.
Seated dumbbell press to remove the stability demand.
300WOD APPLICATION
The overhead press is a primary push movement at Hoplite, Elite, and Spartan Standards. It is one of the six Benchmark movements.
EXERCISE INTELLIGENCE
Overhead press strength is a key indicator of shoulder and upper body pressing capacity.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary