Beginner’s Guide to the Overhead Press

How I Went From “Just the Bar” to Real Strength (Without Rushing the Process)

The overhead press used to humble me.
Every. Single. Time. 😅

When I first started strength training, this was the lift that made me question everything I thought I knew about working out. I am bringing back in to my current program 1x20RM and I am repping 20 times. So this is a refresher.

Early in my journey, my wrists were all over the place.
I forgot to breathe.
And don’t even get me started on core engagement.

But I kept showing up.

And in just six weeks, I progressed from pressing only the bar to confidently using the 30-lb fixed barbell—something I truly never thought I’d say when I started.

This guide is for beginners who want to build real overhead strength without ego, rushing, or injury.

Why the Overhead Press Feels So Hard at First

The overhead press isn’t just a shoulder exercise.

It challenges:

• Shoulder mobility and stability

• Core strength

• Wrist and elbow alignment

• Breathing and bracing

That’s why it often feels harder than it looks—and why beginners struggle with it.

The goal isn’t to lift heavy fast.
The goal is to own the movement first.

Tip #1: Start Lighter Than You Think You Need To

I started with just the bar, performing 3 sets of 10 reps.

No plates.
No rushing.
No comparison.

At my next upper-body session, I either:

• Added a small amount of weight, or

• Switched to the fixed straight barbells

This approach allowed my joints, core, and nervous system to adapt safely.

👉 Progress isn’t about jumping weight. It’s about earning it.

Tip #2: Keep Your Wrists Stacked

One of the biggest mistakes beginners make is letting the wrists bend backward.

Your wrists should stay stacked directly over your elbows, keeping the bar aligned over your forearm.

Why this matters:

• Better power transfer

• Less wrist strain

• Reduced injury risk

Think: strong, straight line from wrist to elbow to shoulder.

Tip #3: Brace Your Core (Especially on Those Last Reps)

The overhead press demands full-body tension.

As you approach fatigue—especially on your final reps—your core has to work harder to keep your spine neutral.

Before each rep:

• Take a breath

• Brace your core like you’re preparing to be lightly punched

• Press with control, not momentum

A strong press starts from the center.

Tip #4: Don’t Rush Your Rest Periods

As the weight increases, your rest should too.

I recommend:

• 2–3 minutes of rest between sets as you get stronger

Rushing recovery leads to sloppy reps, poor form, and stalled progress.

Strength grows in the recovery, not just the lift.

Tip #5: Let Progress Be Gradual (and Personal)

After adding these tips into my program, I started challenging myself with intention—not ego.

Some days felt strong.
Other days felt humbling.

Both were part of the process.

The overhead press taught me patience, consistency, and confidence under load.

And that carries far beyond the gym.

How to Program the Overhead Press as a Beginner

Here’s a simple starting point:

• 2–3 times per week

• 3 sets of 8–10 reps

• Start with the bar or light dumbbells

• Increase load only when form stays solid

Pair it with mobility and warm-ups that support shoulder and upper-back health.

Final Thoughts: Strength Is Built One Rep at a Time

The overhead press doesn’t reward rushing.
It rewards consistency.

If you’re new to lifting—or rebuilding confidence—trust the process.

Start light.
Move well.
Rest properly.
And show up again.

That’s how strength sticks.

Let’s grow together.