Barbell Overhead Press Muscles Worked and Joints Involved
The barbell overhead press, also referred to as the strict press, shoulder press or military press, is one of the most effective and fundamental movements in strength training.
Whether you’re looking to build upper-body strength, increase muscle mass, or improve shoulder mobility, this exercise is a cornerstone of any comprehensive training routine.
As a physical therapist and CrossFit coach, I’ve helped countless athletes improve their overhead press technique, build strength, and prevent injuries, making this one of my favorite movements to coach for performance and longevity.
When you press a barbell overhead, you’re not only working multiple muscle groups but also engaging critical joints like the shoulder and elbow.
Understanding how these muscles and joints work together can significantly improve your form, optimize your results, and reduce the risk of injury.
If you’re serious about gaining strength and developing bigger shoulders, learning the mechanics behind the overhead press is essential.
This article will review the barbell overhead press muscles worked and the joints involved so that you can master the movement and incorporate it into your training.
Primary Barbell Overhead Press Muscles Worked
When you perform a barbell overhead press, your body recruits several primary muscles to drive the barbell upward.
These muscles include the deltoids, triceps brachii, and the upper chest.
Each plays a unique role in ensuring a smooth, efficient lift while contributing to overall upper-body strength.
Deltoids
The deltoid muscles, particularly the anterior (front) and lateral (side) portions, are the prime movers in the overhead press.
When you push the barbell overhead, your anterior deltoid takes center stage, driving the movement through shoulder flexion. (1)
This muscle is responsible for the forward and upward motion of your arms, making it critical to the lift’s success.
Meanwhile, your lateral deltoids work to stabilize the shoulder joint, ensuring you maintain proper alignment throughout the lift.
Without this stabilizing force, your shoulder blades could shift, compromising your form and increasing the risk of injury.
To maximize engagement, focus on a straight bar path and maintain good form, keeping your shoulders level and stable during the entire motion.
Triceps Brachii
Your triceps brachii, located on the back of your upper arms, are crucial for elbow extension during the barbell overhead press. (1)
While your deltoids handle the initial phase of the lift, the triceps become more active as you approach the lockout phase.
This is when your arms fully straighten, and your triceps take on the brunt of the work to complete the movement.
If you find yourself struggling with the lockout, it’s a good idea to incorporate accessory exercises like the strict press or dumbbell shoulder press to strengthen your triceps.
Strong triceps not only improve your overhead press but also contribute to better performance in exercises like the bench press and push press.
Upper Chest (Pectoralis Major)
Although the barbell overhead press is primarily a shoulder exercise, your upper chest, specifically the clavicular portion of the pectoralis major, plays a supporting role. (1)
At the start of the movement, when the barbell is at shoulder level, your upper chest helps initiate the pressing motion.
This contribution is most noticeable when you’re lifting heavy weights, as your chest muscles provide additional power to drive the barbell off your shoulders.
To enhance this activation, ensure your starting position includes a slight upward tilt of your chest and a firm grip on the bar.
By incorporating the upper chest, you’ll create a more balanced and efficient press, which is a great way to boost your overall strength.
Secondary Muscles in the Barbell Overhead Press
While the barbell overhead press primarily targets the shoulders, triceps, and upper chest, several secondary muscles contribute significantly to the lift.
These muscles stabilize your body, assist with balance, and ensure smooth movement.
Understanding their roles can help you refine your form and improve your performance.
Trapezius
Your trapezius muscles, particularly the upper and middle fibers, play a vital role in stabilizing your shoulder blades during the overhead press.
When you lift the barbell, the upper fibers work to elevate the shoulders slightly, while the middle fibers help retract the shoulder blades to maintain proper posture. (1)
This stability ensures a safe and effective lift, preventing unnecessary strain on your shoulder joints.
To maximize trapezius engagement, focus on keeping your shoulder blades pulled back and down as you press the bar overhead.
This not only stabilizes the movement but also enhances your upper body strength over time.
Serratus Anterior
The serratus anterior, located along the side of your ribcage, is crucial for scapular stability and protraction.
As you press the barbell upward, this muscle works to keep your shoulder blades firmly positioned against your ribcage, allowing for a smooth and controlled motion. (1)
Without proper serratus anterior activation, your shoulder blades may wing outward, compromising your form and increasing the risk of injury.
Strengthening this muscle through overhead pressing and specific accessory exercises like scapular push-ups can greatly enhance your shoulder health and pressing power.
Core Muscles
Your core muscles—specifically the rectus abdominis, obliques, and transverse abdominis—play a pivotal role in maintaining an upright position during the standing overhead press.
These muscles work isometrically to stabilize your torso and prevent excessive swaying or arching of the lower back.
If you’re pressing heavy loads, you’ll notice your core muscles working overtime to counteract the forward and backward forces created by the movement.
Engaging your core effectively not only protects your lower back but also improves your overall strength and balance.
Rotator Cuff
The rotator cuff muscles—the supraspinatus, infraspinatus, teres minor, and subscapularis—are essential for shoulder stability during the overhead press. (1)
These muscles ensure your shoulder joint remains centered and secure throughout the lift, reducing the risk of shoulder pain or injury.
When you press the barbell overhead, your rotator cuff muscles act as stabilizers, preventing the shoulder from shifting or rotating excessively.
Incorporating rotator cuff exercises into your training routine is a great way to improve your shoulder mobility and long-term joint health.
Additional Muscles and Supporting Structures
While the overhead press is an upper-body-focused exercise, several other muscles and structures play a supportive role in ensuring a stable and powerful lift.
Lower Body
In the standing overhead press, your lower body plays a significant role in maintaining balance and posture.
Your quads, hamstrings, and glutes work together to create a solid base, preventing unnecessary movement or collapse during the lift.
By engaging these muscles, you can maintain a stable standing position, even when pressing heavy weights.
The glutes, in particular, help prevent excessive arching of the lower back by keeping your pelvis in a neutral position.
This reduces the risk of lower back pain and ensures the force generated by your upper body remains efficient.
Forearm Muscles
Your forearm muscles, including the flexors and extensors, are responsible for maintaining a strong and steady grip on the barbell.
Without sufficient grip strength, your ability to press the barbell safely and effectively diminishes.
The forearm muscles work isometrically throughout the lift, keeping the bar secure and aligned with your body.
Developing grip strength through accessory work, such as farmer’s carries or deadlifts, can directly improve your performance in the overhead press.
Joint Mechanics in the Overhead Press
When you perform the overhead press, two key joints in your shoulder complex— the glenohumeral joint and the scapulothoracic joint—must work in harmony to achieve the proper overhead position. (2)
Glenohumeral Joint Flexion
The glenohumeral joint, commonly known as the ball-and-socket joint of the shoulder, is responsible for the flexion movement required to press the barbell overhead.
As you lift the bar, your anterior deltoid initiates flexion, moving your upper arms forward and upward.
This movement is supported by the triceps brachii, which extends your elbows, ensuring the barbell moves in a straight path.
Proper joint mechanics are essential here. If the glenohumeral joint lacks mobility or stability, you may struggle to achieve a full range of motion, leading to compensatory patterns that can increase the risk of injury.
Scapulothoracic Joint Upward Rotation
The scapulothoracic joint, which refers to the movement of your shoulder blades along your ribcage, is equally important in the overhead press.
During the lift, your scapulae rotate upward, guided by the trapezius and serratus anterior muscles.
This upward rotation provides a stable foundation for the glenohumeral joint, allowing for smooth and efficient movement.
Without adequate scapular mobility and strength, your shoulder blades may fail to rotate properly, compromising your ability to press weight overhead safely.
Ensuring these joints work together in synergy is key to maintaining shoulder health and achieving optimal performance.
Maintaining Joint Integrity and Mobility
To press effectively and reduce the risk of injury, maintaining joint integrity and mobility is non-negotiable.
Incorporate mobility drills, such as shoulder dislocates or thoracic spine extensions, into your warm-up routine to prepare these joints for the demands of overhead pressing.
Strengthening the stabilizer muscles, like the rotator cuff and serratus anterior, further enhances joint mechanics, enabling you to press heavy loads with confidence.
Benefits of the Barbell Overhead Press
The overhead press is a cornerstone of strength training that delivers a wide range of benefits for both performance and posture.
Builds Shoulder Strength and Hypertrophy
The overhead press is unmatched in its ability to develop shoulder strength and size.
By targeting the deltoid muscles and engaging the triceps brachii, this exercise promotes hypertrophy and functional strength.
The pressing motion also activates your upper chest and trapezius muscles, contributing to balanced shoulder development.
Over time, this leads to bigger shoulders and improved stability across all pressing movements.
Enhances Upper Body Stability and Core Engagement
Unlike many isolation exercises, the barbell overhead press demands full-body stability.
Your core muscles work isometrically to keep your torso steady, while your lower body ensures balance in a standing position.
This comprehensive engagement strengthens not only your shoulders but also your entire body, making it a great exercise for building overall strength and functional movement patterns.
Improves Performance in Other Lifts
The benefits of the overhead press extend beyond shoulder training. Its carryover to other lifts, such as the bench press and jerk, is significant.
Strengthening the primary muscles used in pressing prepares you for Olympic lifts and other compound exercises that require overhead strength.
Additionally, the stability and mobility developed through the overhead press enhance your ability to perform dynamic lifts, making it a foundational movement in any strength training routine.
Variations of the Overhead Press
1. Standing Overhead Press
The standing overhead press is a fundamental variation that engages your entire body.
Performing this press in a standing position emphasizes core stability and lower body engagement to maintain balance and posture.
It also challenges your coordination and allows you to lift heavier weights compared to seated variations.
This exercise is excellent for developing functional strength and overall stability.
2. Seated Overhead Press
The seated overhead press is a popular variation of the standard lift, focusing almost entirely on your upper body.
By performing the movement from a seated position, you minimize the contribution of your lower body and core, which allows you to isolate your shoulder and triceps muscles more effectively.
Without the need to stabilize your torso against balance challenges, your deltoid muscles and triceps brachii take on a greater workload.
However, the reduced core engagement means this variation doesn’t develop overall stability as effectively as the standing press.
It’s a great choice for targeting muscle mass in the shoulders without weight-bearing.
3. Push Press
The push press introduces an explosive element to the overhead press by incorporating your lower body.
Unlike the strict press, which relies solely on upper body strength, the push press uses a slight dip in your knees and hips to generate momentum.
This additional drive from your lower body helps you press heavier loads overhead, making it an excellent exercise for building power and improving overhead strength.
The push press also mimics functional movements like those found in Olympic lifts, such as the jerk.
While it’s a powerful tool for strength development, proper technique is essential to avoid excessive reliance on momentum and ensure the weight remains under control throughout the lift.
4. Single-Arm Dumbbell Press
If you’re looking to address muscle imbalances or improve stabilization, the single-arm dumbbell press is a fantastic option.
By using one arm at a time, this variation forces your core muscles and shoulder stabilizers to work harder to maintain balance and control.
The single-arm movement emphasizes unilateral strength, helping correct discrepancies between your dominant and non-dominant sides.
Tips for Proper Form and Injury Prevention
Setting Up for Success
Before you begin pressing, your setup is crucial for ensuring proper form and minimizing injury risk.
Start by selecting a grip width that allows your forearms to remain vertical when viewed from the front—typically, slightly wider than shoulder width.
Position the barbell at collarbone height in the starting position, with your elbows directly under or slightly in front of the bar.
As you press, focus on maintaining a straight bar path by keeping the weight close to your face and avoiding excessive forward or backward movement.
This helps reduce unnecessary stress on your shoulder joint and allows you to lift more efficiently.
Common Mistakes to Avoid
One of the most frequent errors in the overhead press is excessive arching of the lower back.
This often occurs when you attempt to press too much weight or fail to engage your core. To prevent this, brace your abdominal muscles tightly and think about keeping your ribcage stacked over your pelvis.
Another common issue is improper scapular movement, such as failing to allow your shoulder blades to rotate upward as the barbell ascends.
This can compromise joint mechanics and increase the risk of shoulder pain.
Focus on allowing your scapulae to move naturally during the press while maintaining control.
Prioritize Warm-Up and Mobility
Effective pressing starts with a thorough warm-up and attention to mobility.
Spend time on dynamic shoulder exercises, such as arm circles or band pull-aparts, to prepare your shoulder blades and rotator cuff muscles.
Incorporate thoracic spine extensions and stretches for your lats to ensure you have the flexibility required for a full range of motion.
By prioritizing warm-up, perfecting your setup, and avoiding common mistakes, you’ll maximize the benefits of the overhead press while helping prevent training injuries and maximizing shoulder health for long-term performance. (3)
Final Thoughts on The Barbell Overhead Press
The barbell overhead press is a cornerstone of strength training, offering unparalleled benefits for building upper body strength and enhancing overall movement mechanics.
By engaging key muscle groups such as the deltoids, triceps brachii, and upper chest, along with stabilizing muscles like the trapezius, core, and rotator cuff, this compound exercise provides a full-body challenge.
Its reliance on proper joint mechanics, including the glenohumeral joint’s flexion and the scapulothoracic joint’s upward rotation, highlights the importance of maintaining mobility and stability for effective performance.
Beyond developing strength, the overhead press reinforces functional movement patterns that translate to everyday activities and other lifts, such as the bench press and jerk.
It not only enhances your posture but also addresses imbalances that could otherwise lead to injury over time.
To get the most out of this versatile exercise, focus on mastering proper technique, from your grip width and bar path to core engagement and shoulder blade positioning.
Pair this with progressive overload, gradually increasing the amount of weight lifted, to ensure safe and steady gains.
Whether you’re working toward stronger shoulders, improved overhead stability, or better overall strength, the barbell overhead press is a great way to elevate your training routine and achieve your goals.
If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free.
As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster.
References:
1. Williams, M. R., Jr, Hendricks, D. S., Dannen, M. J., Arnold, A. M., & Lawrence, M. A. (2020). Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press. Journal of strength and conditioning research, 34(1), 73–78. https://doi.org/10.1519/JSC.0000000000002660
2. Halder, A. M., Itoi, E., & An, K. N. (2000). Anatomy and biomechanics of the shoulder. The Orthopedic clinics of North America, 31(2), 159–176. https://doi.org/10.1016/s0030-5898(05)70138-3
3. Ding, L., Luo, J., Smith, D. M., Mackey, M., Fu, H., Davis, M., & Hu, Y. (2022). Effectiveness of Warm-Up Intervention Programs to Prevent Sports Injuries among Children and Adolescents: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 19(10), 6336. https://doi.org/10.3390/ijerph19106336
