Exercise guide
Overhead Press
Learn how to use overhead press in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Grip just outside shoulder width with wrists stacked over elbows as much as possible.
- Feet
- Stand with feet about hip width and squeeze glutes so the torso does not lean back excessively.
- Back and chest
- Brace ribs down, keep chest tall, and move the head slightly back so the bar can travel close.
- Range of motion
- Start near the upper chest or shoulders and press overhead until elbows are locked and biceps are near the ears.
- Speed
- Use a controlled start and a strong finish. Avoid turning every rep into a push press unless programmed.
- Elbows and knees
- Point elbows slightly forward at the start. Keep knees locked for a strict press.
Common mistakes
- Leaning back to finish reps
- Pressing around the face in a long arc
- Losing rib position
- Letting wrists fold back
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Plate examples
Common barbell loading examples.
Use these as quick references. For custom plates, collars, kg plates, or specialty bars, use the RackMath plate calculator.
| Target | 45 lb bar setup |
|---|---|
| 45 lb | empty bar |
| 65 lb | 10 per side |
| 95 lb | 25 per side |
| 135 lb | 45 per side |
Ready to track it?