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Shoulders · Intermediate

Trap Bar Overhead Press

Vertical pressing drill that develops shoulder and triceps strength using a trap bar, with emphasis on the shoulders and triceps.

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Exercise overview

Training details

ShouldersTriceps

Equipment

Trap Bar

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set a rackable trap bar at upper-chest height and grip the centered handles evenly.
  2. 02Unrack the balanced frame, step clear, brace the abdomen and glutes, and keep the ribs down.
  3. 03Press the trap bar vertically until both elbows reach a controlled overhead lockout.
  4. 04Keep the frame level and the head between the arms without leaning backward.
  5. 05Lower slowly to upper-chest height and rerack securely after the set.

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Variations

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Alternatives

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