Overhead Press (Barbell)
Trains the shoulders, with help from the triceps. You need a barbell. 30 of our free programs use it, across 146 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Overhead Press (Barbell)
- Sit on a bench with your feet flat on the floor. Hold a barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart. Position the barbell at shoulder height in front of you.
- Press the barbell overhead by extending your elbows until your arms are fully extended.
- Lower the barbell back down to the starting position with control, bending your elbows.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Muscles worked
What Overhead Press (Barbell) trains
In the programs
How our programs run the Overhead Press (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
30of our 50 programs use it
2×5 @ 80% · 1×5+ @ 80% AMRAPthe shape they run most (10 sessions)
3:30typical rest between sets
17open the session with it
13finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 2-Day Barbell Full Body | Full Body B | 3×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| 20-Rep Squat | Full Body | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 28-Day Shred | Full Body B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1 For Beginners | Workout B — 5s week, Workout B — 3s week +2 | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70%1×5 @ 40% 1×5 @ 50% 1×5 @ 60%+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| 5/3/1 Triumvirate | OHP — 5s week, OHP — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| 5/3/1: Boring But Big | OHP — 5s week, OHP — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50%1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50%+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| 5×5 Linear Progression + Accessories | Workout B | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Arnold Split | Shoulders & Arms | 4×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Basic Beginner Routine | Workout B | 3×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Bro Split | Shoulders | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Overhead | 3×6 @ 65% 1×6+ @ 65%4×5 @ 70% 1×5+ @ 70%+11 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Fierce 5 | Workout B | 3×5 | Linear: +2.5 kg on success, deload 15% after 2 misses |
| GZCL UHF | Front Squat | 3×10 @ 57%4×8 @ 62%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCL: Jacked & Tan 2.0 | Upper — OHP, Upper — OHP — 1RM Test (update your TMs after) +1 | 1×11×10 2×6 @ 70% 1×6+ @ 70%+9 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCLP | Day 2 — T1 OHP, Day 4 — T1 Deadlift | 4×3 1×3–8+ AMRAP3×10–12 | Stages 5×3+ → 6×2+ → 10×1+: +2.5 kg on success; a miss drops a stage, a miss on the last one restarts the cycle from 85% of a fresh 5-rep max |
| High Frequency PPL | Push A — Chest Emphasis, Push B — Shoulder Emphasis | 3×8–104×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Ivysaur 4-4-8 | Week A · Day 1, Week A · Day 2 +4 | 4×8 @ 90%4×4+1 more on the program page | Linear: +2.5 kg on success (8+ on the AMRAP → +5 kg), deload 10% after 2 misses |
| Juggernaut Method 2.0 | OHP — Accumulation — Tens Wave, OHP — Intensification — Tens Wave +14 | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60%4×10 @ 55% 1×10++ @ 60% AMRAP+11 more on the program page | % of Training Max — TM moves ±1.25 kg/rep vs the wave standard each realization week |
| Madcow 5×5 | Wednesday — Light | 1×5 @ 50% 1×5 @ 62.5% 2×5 @ 75% | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Metallicadpa PPL | Push A — Bench Primary, Push B — OHP Primary | 3×8–124×5 1×5++ AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Push A — Bench (5s week), Push B — OHP (5s week) +6 | 3×8–121×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50%+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Novice 5×5 Linear Progression | Workout B | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| nSuns LP | Bench (Volume), OHP | 1×6 @ 50% 1×5 @ 60% 1×3 @ 70% 1×5 @ 70% 1×7 @ 70% 1×4 @ 70% 1×6 @ 70% 1×8 @ 70%1×5 @ 75% 1×3 @ 85% 1×1++ @ 95% AMRAP 1×3 @ 90% 1×3 @ 85% 1×3 @ 80% 1×5 @ 75% 1×5 @ 70% 1×5 @ 65% | % of the parent lift's Training Max — moves when it moves |
| Phrak's Greyskull LP | Workout A | 2×5 1×5++ AMRAP | Linear: +2.5 kg on success (10+ on the AMRAP → +5 kg), deload 10% after 2 misses |
| PHUL | Upper Power | 2×5–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Upper Pump | 2×5 @ 80% 1×5+ @ 80% AMRAP | % of Training Max, +2.5 kg TM per week |
| Reg Park 5×5 | Full Body 5×5 | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Texas Method | Recovery Day — Bench Week, Volume Day — OHP Week +1 | 3×5 @ 72.5%5×5 @ 90%+1 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| The Rippler | Overhead | 3×5 @ 80%3×3 @ 85% 1×3+ @ 85%+10 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Twice-A-Day | AM — Press Strength | 3×5 1×5–8+ AMRAP | Linear: +2.5 kg on success, deload 10% after 3 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Overhead Press (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Substitutes
Swap Overhead Press (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Overhead Press (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.