Standing wide-grip barbell overhead press
Exercise details
- Target muscle: Anterior Deltoid
- Synergists: Lateral Deltoid, Upper Pectoralis Major, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior
- Mechanics: Compound
- Force: Push
Starting position
- Unrack the bar, holding the barbell at chest height using an overhand grip. Your hands should be wider than shoulder-width apart.
Execution
- Exhale as you push the barbell straight upward.
- Shrug your shoulders at the top of the movement to raise the barbell even higher.
- Inhale as you reverse the motion to return to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Use the standing wide-grip barbell overhead press to emphasize the anterior deltoid, upper pectoralis major and lateral deltoid muscles. Use of the triceps brachii is reduced due to the wide grip.
- Performing the barbell overhead press in a standing position requires more balance compared to performing it seated on a bench. For this reason, stabilizer muscles in the core are more involved in this exercise compared to the seated barbell shoulder press.
- Do not arch your back. Keep your back neutral.
- Keep your head facing forward; do not look up. You can tilt your head backwards to keep it out of the way as the bar ascends or descends.
- Keep your elbows a little forward, not directly out to the sides. Flaring out your elbows will reduce the leverage from which you can push from.
- See also the seated dumbbell overhead press, and Smith machine shoulder press.
Standing wide-grip barbell overhead press video
Sources
ExRx.net, Shoulder Articulations
