{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Overhead Press",
      "kind": "common"
    },
    {
      "text": "Strict Press",
      "kind": "common"
    },
    {
      "text": "OHP",
      "kind": "abbreviation"
    },
    {
      "text": "Standing Barbell Press",
      "kind": "common"
    },
    {
      "text": "Standing Press",
      "kind": "common"
    },
    {
      "text": "Military Press",
      "kind": "common"
    },
    {
      "text": "Overhead Barbell Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate"
    ],
    "required": [
      [
        "barbell"
      ],
      [
        "squat-rack",
        "power-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "687,1893"
  },
  "id": "oec:barbell-overhead-press",
  "instructions": {
    "setup": [
      "Set a barbell in a rack at approximately mid-chest height.",
      "Grip the bar slightly wider than shoulder-width with a full, pronated grip, resting it across the heel of your palms.",
      "Step under the bar so it rests on the anterior deltoids and clavicles with elbows slightly in front of the bar.",
      "Unrack the bar, take two steps back, and set feet hip-width apart with glutes, quads, and core squeezed tightly."
    ],
    "steps": [
      "Pull your chin slightly backward to clear a vertical path for the bar.",
      "Press the barbell vertically in a straight line, keeping your forearms vertical and core braced.",
      "Once the bar clears the forehead, push your head and torso slightly forward underneath the bar.",
      "Lock out your elbows with the bar centered directly over the midfoot, shrugging your shoulders slightly at the top.",
      "Lower the bar under control along the same path, tucking the chin back until the bar returns to the upper chest."
    ],
    "breathing": "Inhale and brace your abdominal wall before pressing, hold your breath through the sticking point, and exhale at lockout or between reps in the rack position.",
    "cues": [
      "Squeeze glutes and brace your abs",
      "Elbows slightly forward of the bar",
      "Press straight up, not around your face",
      "Push your head through the window at lockout"
    ],
    "common_faults": [
      {
        "fault": "Excessive lumbar hyperextension, turning the lift into a standing incline bench press.",
        "correction": "Squeeze the glutes hard and brace the abdominal wall to maintain a neutral spine throughout the lift."
      },
      {
        "fault": "Pressing the bar forward around the face instead of pulling the chin back.",
        "correction": "Tilt your head back slightly by pulling your chin into your neck, keeping the bar path completely vertical."
      },
      {
        "fault": "Using leg drive to propel the bar upward.",
        "correction": "Lock out the knees and keep the lower body rigid to ensure all force is generated strictly by the upper body."
      }
    ],
    "safety": {
      "precautions": [
        "If a repetition fails, safely lower the barbell back onto the anterior shoulders and collarbones under control rather than dropping it overhead."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Overhead Press",
  "previous_ids": [
    "oec:overhead-press",
    "oec:overhead-barbell-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Overhead Press",
        "url": "https://wger.de/en/exercise/687/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Vazco"
      },
      {
        "title": "wger: Overhead Barbell Press",
        "url": "https://wger.de/en/exercise/1893/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "nishant0712"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:barbell-clean-and-press"
    },
    {
      "type": "progression-of",
      "target": "oec:dowel-overhead-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "front-rack",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A foundational compound exercise that presses a barbell vertically from the upper chest to full lockout overhead while standing."
}