The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
Shoulders and triceps driving the bar, glutes and core holding you rigid. Your lower back should not ache.
Common mistakes
- Leaning back. That turns it into a standing incline press. Squeeze the glutes.
- Bar drifting forward. Keep it close to your face and finish over your mid-foot.
- Flared elbows at the start. Elbows slightly in front of the bar give you a stronger start.
- Pressing with bent wrists. Stack the bar over the forearms.
Variations
Seated with dumbbells: easier to learn and friendlier on the shoulders.
Isolates the side delts for width.
A pressing angle between bench and overhead.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3–4 × 8–12 | 1–3 reps in reserve | 90–120 s |
| Strength | 3–5 × 4–8 | 2–3 reps in reserve | 2–3 min |
| Learning it | 2–3 × 10–12, light | Smooth reps, 2–3 s down | 60–90 s |
Progress in small jumps; 2.5 lb (1 to 1.25 kg) per side is plenty once you are past the beginner stage. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What muscles does the overhead press work?
The front and side delts and triceps, with the upper chest, upper back and core helping to stabilize.
Standing or seated overhead press?
Standing trains the whole body to brace; seated lets you focus on the shoulders. Both build the delts.
Why does my lower back hurt when I press?
Usually you are leaning back. Squeeze your glutes and stomach and use a lighter weight.
How many sets and reps for overhead press?
3 to 5 sets of 5 to 8 reps for strength, or 3 sets of 8 to 12 for muscle.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.