Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Overhead Press

Also called OHP, Military press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps, abs

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Squeeze glutes and brace
  2. 2Press the bar in a straight line past your face
  3. 3Head through at the top

Most common mistake

Leaning way back so it becomes an incline press.

Watch a demo

Good for

  • Easy to keep adding weight

Compare with

vs Arnold Pressvs Seated Dumbbell Pressvs Machine Shoulder Press
B
For functional
#13 of 45
See the full list →
Research
68
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
TransferStrong
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • AFront SquatBarbell

Takes

None yet
needed to post
280