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Overhead press
Overhead press is a 5.0 MET exercise. At 75 kg that is about 6.6 kcal a minute, or 131 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: Barbell or dumbbellsWorks: Shoulders, triceps, core
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 4.8 | 48 | 96 | 144 | 217 |
| 65 kg | 5.7 | 57 | 114 | 171 | 256 |
| 75 kg | 6.6 | 66 | 131 | 197 | 295 |
| 85 kg | 7.4 | 74 | 149 | 223 | 335 |
| 95 kg | 8.3 | 83 | 166 | 249 | 374 |
How to do it well
- Bar at the collarbone, elbows slightly forward
- Squeeze the glutes so the back does not arch
- Head moves back, then through, at lockout
Common mistakes
- Arching the lower back
- Pressing around the head instead of past it
Make it harder or easier
Progression. Strict tempo, or single-arm dumbbell press.
Regression. Seated press with back support.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of overhead press costs about 66 kcal at 75 kg. In energy terms that is close to 1 279 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does overhead press burn?
At 75 kg, about 6.6 kcal a minute — roughly 131 kcal in 20 minutes and 295 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of overhead press?
5.0, from the 2011 Compendium of Physical Activities (Compendium 02047, resistance training, moderate). That means it costs about 5.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 279 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02047, resistance training, moderate · checked 2026-09-02
Related exercises
Push-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Glute bridge
MET 3.5 · 4.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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