Barbell Shoulder Press
Barbell Shoulder Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise – vertical shoulder press
Exercise technique
- Front shoulders
Rest the bar comfortably at your upper chest with a slightly wider-than-shoulder-width overhand grip.
- Feet
Take a balanced stance and keep your knees still without locking them.
- Abdomen
Squeeze your glutes and keep your ribs over your pelvis.
- Head clearance
Briefly draw your chin back to allow the bar to pass close before your face.
- Press
Exhale and extend your elbows upward to raise the bar overhead.
- Vertical support
Once the bar clears your head, return to natural head position and balance the load over both shoulders.
- Lower
Bring the bar slowly to your front shoulders without rubbing your face, keeping elbows beneath it.
Key technique points
- Start the bar at your front shoulders.
- Do not generate knee momentum.
- Keep the load close as it passes.
- Find shoulder alignment at the top.
- Align wrists with forearms.
- Do not drop the bar onto your shoulders.
Common mistakes
Turning it into a push press
Do not dip your knees and add leg momentum when the bar feels heavy; retain a strict shoulder press.
Lower-back arch
Do not lean back and turn the lift into a chest-press angle; maintain abdominal and glute support.
Bar drifting forward
Do not trace a wide circle around your face; move the bar along a close vertical path.
Hitting the head
Do not leave your chin in the bar path; create clearance with a small, controlled head movement.
Bent wrists
Do not hold the bar with your hands falling backward; support it firmly on palm heels above your forearms.
Fast descent
Do not hit your collarbones with the bar; bend your elbows to receive it softly on your front shoulders.
Frequently asked questions
Barbell Shoulder Press: why is “Turning it into a push press” a mistake?
Do not dip your knees and add leg momentum when the bar feels heavy; retain a strict shoulder press.
Barbell Shoulder Press: why is “Lower-back arch” a mistake?
Do not lean back and turn the lift into a chest-press angle; maintain abdominal and glute support.
Barbell Shoulder Press: why is “Bar drifting forward” a mistake?
Do not trace a wide circle around your face; move the bar along a close vertical path.
Barbell Shoulder Press: why is “Hitting the head” a mistake?
Do not leave your chin in the bar path; create clearance with a small, controlled head movement.
Barbell Shoulder Press: why is “Bent wrists” a mistake?
Do not hold the bar with your hands falling backward; support it firmly on palm heels above your forearms.
Barbell Shoulder Press: why is “Fast descent” a mistake?
Do not hit your collarbones with the bar; bend your elbows to receive it softly on your front shoulders.
What should I focus on when doing Barbell Shoulder Press?
Start the bar at your front shoulders. Do not generate knee momentum. Keep the load close as it passes. Find shoulder alignment at the top. Align wrists with forearms. Do not drop the bar onto your shoulders.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.