Exercise · Compound / Upper Push
Overhead Press (OHP)
Vertical press under max load. Tests full-body stiffness — if you can OHP half your bodyweight strict, your core + shoulders are strong.
Primary
Shoulders (delts)
Equipment
Barbell
Category
Compound
Best for
upper body
Muscles worked
Primary: Shoulders (delts), triceps
Stabilizers: Core, upper chest, traps
Equipment: Barbell, rack
Technique · set-up to lockout
- Bar at collarbone, grip just outside shoulders
- Elbows slightly in front of bar
- Feet hip-width, glutes + quads braced
- Press straight up — bar passes face, finishes over ears
- No leg drive (press) vs explosive drive (push press)
- Lock out overhead, bar aligned with mid-foot
Common mistakes
- Hyperextending lower back → brace core hard, squeeze glutes
- Pressing in front of face → chin tucks slightly to let bar pass
- Bar forward at lockout → finish over ears, not nose
- Half-reps → full elbow extension every rep
Sets × reps protocol
Strength: 3–5 reps × 4 sets · Hypertrophy: 8–10 reps × 3 sets
Related movements
Form alone isn't a program.
12-Week Custom is.
Knowing how to lift is step one. A program that tells you when, how hard, and for how many weeks — is step two.
See 12-Week Custom →