Men's Health October 13, 2025 0 Comments

Unlock the Surprising Muscle Secrets Behind the Overhead Press That Will Transform Your Strength Game!

Remember the good ol’ days when the overhead press was the king of strength feats? Picture those legendary strongmen from way back—massive barbells, sometimes even precariously balanced humans, hoisted high above their heads like it was no big deal. Believe it or not, this classic move was once an Olympic event until 1972, before it got sidelined for being “too tricky to judge” (or maybe too easy to cheat—who knows?). Since then, the overhead press quietly slipped into the shadows, outshined by bench presses, squats, and deadlifts stealing the spotlight in most gyms. But here’s the kicker—it’s far from obsolete. This powerhouse move still packs a punch, lighting up your shoulders, upper back, and core like no other. And if you master the form (yeah, form is everything here), it not only sculpts your muscles but also turbocharges your performance across the board—and who wouldn’t want that? Ready to rediscover this nearly forgotten gem and see why those early strongmen were onto something? LEARN MORE

THERE WAS A TIME when the overhead press was considered the ultimate display of strength. That’s why nearly every strongman photo from the late 1800s to the mid-20^th century shows a beefy guy holding an impressively large barbell (or beast, or precariously balanced humans) overhead. The exercise was even an Olympic sport until 1972 when it was deemed too hard to judge (or, if we’re being honest, too easy to cheat). And ever since then, the overhead press has slowly faded from the limelight, taking a backseat to more popular compound lifts such as the bench press, squat, and deadlift as the anchors of many general strength training programs.

The overhead press does have staying power, however; after all, those early strongmen were onto something. The exercise’s appeal lies in the number of muscles you’ll recruit to perform it properly. Yes, it primarily targets your shoulders, but it also lights up your entire upper back and core. There are even variations that can elevate your bench press by strengthening your pecs (more on those in a bit).

But as with all exercises, the overhead press needs to be executed with proper form to maximize results while minimizing injuries. In fact, one could argue that proper form is more important in the overhead press compared to many other exercises because it targets your shoulders—two of the most mobile (and thus most injury prone) joints in your body. But get it right, and the risk is worth the payoff, elevating your performance in everything you do both in and out of the gym.

What Muscles the Overhead Press Works

Deltoids
Trapezius
Triceps
Core

No matter what variation of the overhead press you do (military press, barbell overhead press, dumbbell overhead press, etc.) you’ll primarily target the trio of muscles listed above—but it doesn’t stop there. You’ll also activate and strengthen your entire core, as that armada of muscles is critical for stabilizing any overhead action. And if you’re using a barbell, you’ll enlist your pecs as well—a benefit that will pay dividends on the bench.

That said, it’s important not to play favorites. Although each variation of the overhead press hits most of the same muscles, regularly switching up the one you perform (e.g., by swapping the narrower hand placement of the barbell overhead press for the wider grip of the military press, or simply by grabbing dumbbells or kettlebells instead of a barbell) you’ll change the challenge to your muscles and embrace the kind of variation that avoids plateaus and optimizes gains.

How to Do the Overhead Press

While most guys think of the classic overhead press as a barbell movement, you’ll probably have a better time learning its subtleties using a set a dumbbells first. Especially if you have limited shoulder mobility (more on that in just a moment), you’ll have an easier time with the dumbbells.

Stand holding a pair of dumbbells with your feet shoulder-width apart. Squeeze your shoulder blades to create tension in your mid-back, then tighten your abs and glutes.
Raise the weights up to shoulder height, with your palms facing forward and slightly toward each other. Your elbows should be at a slight angle relative to your torso in the scapular plane, and your forearms should stay perpendicular to the ground. Keep your abs engaged to prevent your ribcage from flaring out.
Press the weight straight up overhead, as high as you can, maintaining the posture you established.
Lower back down with control.

Benefits of the Overhead Press

It’s tough to imagine a downside to having bolder shoulders, a more robust upper back, and a stronger, more stable core—three of the greatest benefits of weaving the overhead press into your weekly routine. Plus, doing so will help you become more powerful and injury resistant in nearly every other exercise you perform, as you’ll be strengthening one of your body’s weakest links. But perhaps best of all, those benefits translate beyond the gym.

Even if you aren’t a swimmer, a rower, or an “overhead athlete” (e.g., quarterback or pitcher), strengthening your shoulders will boost your functional, real-world strength. Whether you’re loading camping or sports equipment onto a roof rack, fastening joists to a raised deck, or lifting your kid onto your shoulders, nearly everyone performs some sort of overhead work on the daily, and increasing your pressing power in that department can only make life easier and more rewarding.

How to Keep Your Shoulders Safe With Overhead Press

Some trainers will even discourage lifters from using a barbell to overhead press at all, since the movement can put the shoulders and back in a bad spot due to the fixed hand placement on the bar and the stress of heavier loads. For advanced trainees or athletes competing in CrossFit or weightlifting, the barbell overhead press can be part of their workout plan—but if that’s not you, think twice before putting yourself in that position.

Here’s the caveat for everyone else: To benefit fully from the overhead press while minimizing your risk of injury, you need good shoulder mobility. In practice, that means being able to raise your arms directly above your shoulders without having to arch your back or jut your head forward to get your biceps in line with your ears.

Not there yet? No worries. Lay off the overhead press for now and focus on other moves that will strengthen your delts, tris, and traps without over-stressing your shoulder joints. The landmine press is an excellent option. So is the front raise and lateral raise. Check out these other exercises that can help you build up strength for a stronger overhead press.

Starting with those exercises along with targeted mobility moves will help you build the strength and range of motion you need to attack the shoulder press full force when you’re ready. Try this quick three-minute series to do just that.

Shoulder CAR

How to Do It:

Stand up tall in a balanced stance. Raise one arm straight up with your palm facing in.
As you reach the top point (with your arm extended straight up), turn your palm away from yourself, as much as mobility allows.
Keep moving your arm through the range of motion until you reach the starting point.
Continue for 10 controlled reps, then switch arms.

Thoracic Extension on Foam Roller

How to Do It:

Put the foam roller on the floor, then get down on the ground and press your midback into the tool so it’s perpendicular with your body.
Raise your arms and join your hands behind your head. Tuck in your elbows.
Using the foam roller as a hinge, extend your back through the limits of your mobility.
Hold for 3 seconds, then return to the start.
Repeat for 10 total reps.

End Range Lift Off

How to Do It:

Lie down on the floor, with your chest on the ground and your neck in a neutral position (not looking up).
Your arms should be extended straight out above your head in the ‘Y’ position, with your hands resting on the floor.
Raise your arms straight up off the floor, keeping them straight. Hold for three seconds, then slowly lower down.
Repeat for 10 times.

Horizontal T

How to Do It:

Get on the floor in the T position, with your hands in a ‘thumbs up’ position.
Squeeze your shoulder blades, lifting your hands off the floor.
Hold for 3 seconds, then lower down to the start.
Repeat for 10 reps

External Rotation Lift Off

How to Do It:

Get face down on the floor in the W position, placing the yoga block underneath one elbow.
Rotate that arm up to rase it off the block. Hold for 3 seconds.
Repeat for 10 reps, then switch the block to the other arm for 10 reps.

Once you’re feeling ready to press, it’s still generally a good idea to steer clear of any shoulder exercise that starts in the joint unfriendly “goal post position” with your upper arms flared directly out to your sides and your elbows bent 90 degrees. Instead, you’ll want to keep your presses in the scapular plane, with your arms out in front of your body (closer to 45 degrees relative to your torso). As with everything else in strength training, the long game is the right game.

Trevor Thieme is a Los Angeles-based writer and strength coach, and a former fitness editor at Men’s Health. When not helping others get in shape, he splits his time between surfing, skiing, hiking, mountain biking, and trying to keep up with his 10-year-old daughter.