Library
Intermediate
strength
Overhead Press
Standing vertical press for delt strength and full-body bracing.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Shouldersprimary
100%Armssecondary
45%Coresecondary
45%ShouldersArmsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Bar on front delts, grip just outside shoulders, elbows slightly forward.
02
Position 2
Brace core, squeeze glutes, press bar straight up.
03
Position 3
Move head slightly back as the bar passes the face, then through.
04
Position 4
Lower to the shoulders under control.
Coach cues
- · Do not lean into a strict push press unless programmed.
- · Keep ribs down to protect the lower back.