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Barbell Shoulder Press
Intermediate - Strength - Compound
Targeted Muscle Group
Shoulders
Triceps
Recommended Equipment
Barbell
How to do it
The barbell shoulder press is an effective exercise for building shoulder strength and mass, targeting the deltoid muscles, triceps, and upper chest. Here's how to perform it correctly:
Setup:
Load the barbell with the desired weight. If using a squat rack or power rack, set the barbell at about chest height.
Starting Position:
Stand with your feet shoulder-width apart. Approach the barbell and grip it with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing forward). Unrack the barbell by pushing up with your legs and stepping back from the rack. Alternatively, if lifting from the floor, clean the barbell to shoulder height.
Hold the barbell at shoulder height with your elbows slightly in front of the bar, not flared out to the sides.
Pressing the Barbell:
Inhale and brace your core, keeping a slight bend in your knees for stability. Press the barbell upward in a straight line until your arms are fully extended above your head. Ensure your head moves slightly back to allow the bar to pass, then bring your head back to neutral as the barbell reaches the top. Keep your wrists straight and aligned with your forearms.
Lowering the Barbell:
Exhale and slowly lower the barbell back to the starting position at shoulder height. Control the movement and avoid letting the barbell drop too quickly.
