Bodyweight Overhead Press
How to do it
Starting position
- Stand upright with your feet shoulder-width apart.
- Raise both hands high overhead.
- Bend your elbows and place your hands next to your ears.
- Brace your core and keep your back straight.
Movement
- Slowly press your hands overhead.
- Press until your elbows are fully extended.
- Slowly return to the starting position.
Breathing
Exhale as you raise, and inhale as you lower.
Trainer tips
- Start with your fists at shoulder height
- Press straight up past your ears
- Brace your abs to keep your ribs from flaring
Cautions
- If your lower back arches excessively, pain can occur, so maintain tension in your abs.
- Flaring the elbows out to the sides
- Dropping the hips and turning it into a push-up
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Triceps |
|---|---|
| Secondary muscles | Chest · Traps |
| Equipment |  Bodyweight |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.