SHIFT Fit
Barbell overhead press
Barbell overhead press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with bar at front shoulders.
- Press bar overhead without back lean. Keep ribs over pelvis. Lower the bar back to the front of your shoulders under control.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep ribs over pelvis. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 5 reps; 75s rest between sets. | full gym |
| advanced | 2 sets × 8 reps; 75s rest between sets. | full gym |
| advanced | 3 sets × 8 reps; 90s rest between sets. | full gym |
| advanced | 1 set × 8 reps. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Leaning back; flaring the ribs; letting wrists bend sharply under the load. Exercise check: Keep ribs over pelvis.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.