Barbell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Shoulder Press is a foundational compound lift designed to build overhead pressing strength and shoulder mass, with an emphasis on the anterior and medial deltoids. It also significantly engages the triceps as a secondary mover. The exercise involves pressing a barbell from shoulder level to an overhead locked-out position, either standing or seated. A proper Barbell Shoulder Press develops upper-body power, enhances shoulder stability, and contributes to overall pressing strength that transfers to other lifts like the bench press or Olympic lifts. It is a staple movement in strength, hypertrophy, and athletic training programs.
How to Perform
Setup: Stand with your feet shoulder-width apart and grip the barbell with an overhand grip just wider than shoulder-width. The bar should be resting on your upper chest/clavicle area.
Brace and Align: Engage your core, glutes, and lats to stabilize the spine. Keep your elbows slightly in front of the bar and your forearms vertical. Your wrists should be directly under the bar, not bent back.
Start the Press: Press the barbell upward in a straight line. As the bar passes your forehead, slightly shift your head back under the bar to align it directly above your shoulders and mid-foot.
Lockout: At the top of the movement, your arms should be fully extended, elbows locked or nearly locked, and the barbell directly over your head. Avoid overarching your lower back — maintain rib and pelvis alignment.
Lower the Bar: Lower the barbell under control back to your upper chest, reversing the path it followed on the way up. Keep your elbows under the bar and avoid flaring them out excessively.
Repeat: Perform the desired number of repetitions, maintaining proper posture and alignment throughout each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows slightly forward under the bar, not flared out to the sides.
Engage your core and glutes throughout the lift to protect your spine and improve stability.
Avoid pushing the bar in front of you — press it in a vertical line directly over your shoulders.
Squeeze your shoulder blades together and down before starting each rep.
Don’t let your wrists collapse backward; keep them stacked over your forearms.
Use a full range of motion — don’t stop the bar short at the top or bottom.
Control the descent of the bar — lowering it slowly helps build strength and prevents joint stress.
Don’t let your ribcage flare up — keep your torso tight and avoid excessive arching.
Inhale before each rep and exhale as you press the bar overhead.
Use a spotter or safety rack when lifting heavy, especially for standing presses.
How Not to Perform
Don’t arch your lower back excessively — this puts strain on your lumbar spine and reduces pressing efficiency.
Avoid pressing the bar forward — this compromises shoulder joint safety and reduces power output.
Don’t allow your elbows to drift too far behind the bar — it can cause shoulder impingement.
Avoid using momentum or bending your knees unless intentionally doing a push press.
Don’t let your wrists bend too far back — this reduces control and can strain the joints.
Don’t grip the bar too wide or too narrow — stay just outside shoulder-width for joint-friendly mechanics.
Don’t rush the lowering phase — control it to build muscle and avoid injury.
Avoid looking up or excessively craning the neck — keep the head neutral and move it slightly as needed.
Don’t hold your breath throughout the set — practice controlled breathing to maintain intra-abdominal pressure safely.
Don’t skip warming up your rotator cuff and shoulders before heavy pressing.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
