Overhead Barbell Military Press (OHP)
The definitive standing overhead press building cannonball delts and full-body core stability.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Stand with feet shoulder-width apart, holding barbell at collarbone level with elbows slightly forward. Brace core, squeeze glutes, and pull chin slightly back.
- Primary Muscle: SHOULDERS
- Secondary Synergists: TRICEPS, ABS
- Rest Interval: 120 seconds between sets
Overhead Barbell Military Press (OHP) Anatomy Activation
Primary motor unit recruitment for shoulders with secondary synergist stabilizers.
Step-by-Step Execution Guide
Stand with feet shoulder-width apart, holding barbell at collarbone level with elbows slightly forward.
Brace core, squeeze glutes, and pull chin slightly back.
Press barbell vertically overhead in a straight line past forehead.
Lock out bar directly over mid-foot with head returning through the arms at top.
Lower bar smoothly back to clavicles.
Common Mistakes & Form Fixes
Hyperextending lumbar spine like a standing incline bench press.
Flaring elbows outward prematurely.
Keep glutes clenched hard to stabilize the lower back.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
